Even those who usually don’t pay attention to politics may be experiencing secondhand stress from the constant exposure to political turmoil
By Barbara Pierce
No matter where you fall on the political spectrum, as Americans, we’re living through a unique moment in our nation’s history.
Political polarization in the U.S. is at the highest level ever measured. Increasing numbers of people from both parties are concerned about the rapid changes we’re facing.
Even those who usually don’t pay attention to politics may be experiencing secondhand stress from the constant exposure to political turmoil and arguments between individuals or groups. And the news and social media don’t help, making the entire matter seem impossible to avoid.
We’re social creatures. Clashes with others — friends, family members, co-workers and even strangers — cause us stress.
I know I’m feeling stress, distress, fear, anxiety and many more emotions.
Maybe you are, too.
We all know how harmful ongoing stress is to our bodies.
I’m writing this the first part of March; you’re reading it in April. Perhaps things are better. Perhaps the news won’t be causing so many of us a heavy dose of stress daily.
But perhaps we all need to learn ways to better get through these times. Here are some things I’m going to try:
1. Limit your news consumption. The 24-hour news coverage is designed to keep you on high alert, waiting for the next “big story” to be revealed. Don’t fall for that. If you feel you need to be aware of what’s going on, find one or two news sources that are fact-based and you trust to stay informed. But limit your time with them! You don’t have to know everything that’s happening right away. It’s OK to find out about news after it breaks. Pay attention to your mood while you’re watching. If you begin to feel anxious, agitated or angry, turn it off.
2. Take a social media break. Like the 24-hour news cycle, social media is designed to get a reaction from us, a strong reaction and mostly negative. Studies demonstrate that social media use is linked to increased feelings of stress, loneliness and depression. Limit your use of social media to once a day at most or take a break from it altogether. Choose to step away.
3. Getting outside more often. That’s a great way to reduce stress. Being in nature improves our mood as well as giving us exercise. Even a simple plant in the room or pictures of nature, can make you feel less anxious, angry and stressed. But it’s better if you get out of that room and go out. Even as little as 10 minutes outside can improve our well-being.
Nature gives us a sense that we are part of something greater than ourselves. It can get us out of our own heads. It has a stability that we do need.
4. Practice self-care. Simply, this means caring about your well-being, doing the things that make you feel good. This is different for each of us, but it may mean taking a bubble bath, lighting candles, getting a massage, doing a hobby, using a diffuser with calming scents, meditation or reading a good book.
5. Drink less caffeine. Too much caffeine causes anxiety for many and can interfere with your sleep. Keep caffeine under four to five cups a day. As for me, if I drink caffeine after noon, I can’t fall asleep at my usual 10 p.m.; caffeine lasts that long in my body.
6. Having a social support system is important. We do need each other. Be open to learning about other points of view; show compassion and understanding in your interactions with others. If the conversation begins to make you uncomfortable, step away or change the subject.
7. Cuddle. Research shows that positive physical contact helps relieve stress. Positive physical contact may help release chemicals in our brain that lower our blood pressure and heart rate. High blood pressure and increased heart rate are physical symptoms of stress.
8. Spend time with a pet. Having a pet helps reduce stress and improves your mood. When you cuddle or touch your pet, your body releases a hormone linked to positive moods. A pet also keeps you active and provides companionship.
9. Lastly, remember the Serenity Prayer; it’s a useful summary of the research that’s been done on coping with hard times: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
We need the strength to change what can be changed. We also need the serenity, the ability, to accept what we cannot change. We need to remember to use both of these tactics.