In today’s world, where polarizing political events and heated debates seem to be an inevitable part of daily life, it’s easy to feel overwhelmed, disheartened, or even burned out. While we often hear about the importance of being informed and active citizens, we don’t hear enough about taking care of our mental and emotional well-being during these turbulent times.
Just like an emergency preparedness kit helps us survive natural disasters, a psychological self-care “go bag” can support us when navigating the emotional storms that come with divisive political climates. Here’s how to build yours:
1. Anchor Yourself: Identify Core Values
When the world feels chaotic, your core values can serve as a grounding force. Take some time to reflect on what matters most to you. Is it justice? Compassion? Integrity? Write these values down and keep them visible. In moments of overwhelm, revisit them to remind yourself why you care and to help guide your actions.
2. Filter Your Information Diet
Not all news is created equal, and a constant stream of sensationalist headlines can be emotionally draining. Curate a balanced and intentional information diet by:
- Choosing reliable, fact-based news sources.
- Setting time limits for consuming news and social media.
- Scheduling regular “media fasts” to disconnect and recharge.
3. Build a Sanctuary
Create a space where you can decompress from the noise of the world. This could be a cozy corner in your home, a nearby park, or even a mental space you visualize during moments of stress. Equip your sanctuary with items that bring you peace: calming music, favorite books, or a journal.
4. Practice Grounding Techniques
When tensions rise, grounding techniques can help bring you back to the present moment. Add these simple tools to your go bag:
- Deep Breathing: Inhale for 4 counts, hold for 4, exhale for 4. Repeat.
- 5-4-3-2-1 Technique: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
- Mantras: Repeat affirmations like, “I can’t control everything, but I can choose how I respond.”
5. Nurture Connection, Not Conflict
During politically charged times, it’s tempting to avoid conversations with those who hold differing views. Instead, aim to foster meaningful connections by:
- Engaging in active listening.
- Asking questions with genuine curiosity rather than the intent to debate.
- Setting boundaries if a discussion becomes too heated.
6. Engage in Constructive Action
A sense of powerlessness often fuels emotional fatigue. Combat this by identifying small, actionable steps you can take to make a positive difference. Whether it’s volunteering, donating to a cause, or educating others, purposeful action can provide both relief and empowerment.
7. Prioritize Joy and Humor
Laughter truly is medicine for the soul. Make time for activities that bring you joy, whether it’s watching a comedy special, baking your favorite gluten-free treat, or spending time with loved ones. Remember, self-care isn’t selfish; it’s necessary for resilience.
8. Seek Professional Support When Needed
When the weight of political polarization is too heavy to bear alone reach out to a therapist. We are here to provide invaluable support and perspective. Just like you might go to a trainer to help you customize a workout routine that you can stick to, at Belonging Partnership we help patients set and achieve self-care goals. This is not a sprint. Making it to the finish line of this political Iron Man means pacing, rest, and essential self-care support. Contact us today to take inventory of your self-care.