Unite for Harmony, Reject Division and Polarization
In the current political climate, the prominence of polarizing leaders and divisive issues can evoke strong emotional responses, such as anger, anxiety, and fear, which can impact mental health and daily well-being[1][2]. These reactions are not merely about political allegiances; they are rooted in deep-seated emotional needs for safety, belonging, and identity[3].
To cope effectively, it's crucial to acknowledge the intensity of these feelings. Here are some strategies to maintain mental health during challenging times:
1. **Limit Exposure to Polarizing Content** Constant engagement with political news and discourse, especially polarizing rhetoric, can amplify stress and anxiety[1]. Set boundaries on media consumption, including social media, and seek out balanced, reputable sources. Even brief "news fasts" can reduce emotional intensity.
2. **Foster Human Connection Across Divides** Engaging in respectful dialogue with people who hold different views, through shared activities or collaborative projects, can reduce feelings of isolation and hostility[3]. Research shows that positive social interaction can actually rewire emotional responses, helping to counteract polarization’s divisive effects[3].
3. **Practice Mindfulness and Emotional Awareness** Mindfulness techniques help you recognize and regulate emotional responses[3]. Practices such as deep breathing, meditation, or journaling can provide space to process feelings of anger, fear, or helplessness.
4. **Cultivate Empathy for Yourself and Others** Recognize that strong reactions are often about underlying emotional needs, not just political positions[3]. Approach yourself and others with curiosity and compassion, especially when uncertainty or discomfort arises[4]. This can reduce the sense of threat and increase emotional resilience.
5. **Focus on What You Can Control** Political instability can create a sense of powerlessness. Shift focus to actions within your control—such as community involvement, volunteering, or advocacy—to regain a sense of agency and purpose.
6. **Seek Support When Needed** If political stress is significantly affecting your mood, sleep, or daily functioning, consider professional support. Therapists can provide strategies for managing anxiety, processing grief, and building resilience in times of uncertainty[1].
Understanding the roots of polarization is also essential. Political exclusion—feeling rejected or ignored because of your beliefs—can intensify anger and withdrawal, and may even increase hostility toward opposing groups[2]. Recognizing these social and emotional drivers can help you respond with greater awareness rather than reactivity.
Embracing uncertainty and shared humanity can help navigate change and maintain emotional balance[4]. Cultivating flexibility, self-compassion, and connection with others, even those with differing views, can be powerful sources of healing and resilience[4].
In summary, coping during politically polarized times requires a combination of emotional self-awareness, mindful media consumption, fostering connections across divides, and seeking support when needed. By recognizing the deep emotional roots of political reactions and intentionally cultivating empathy and community, it is possible to safeguard mental health and maintain a sense of groundedness amid instability[1][3][4].
[1] American Psychological Association. (2018). Stress in America: Coping with change. Retrieved from https://www.apa.org/news/press/releases/stress/2018/coping-with-change [2] Pyszczynski, T., Solomon, S., & Greenberg, J. (2015). The handbook of terror management studies. Psychology Press. [3] Haidt, J., & Kesebir, S. (2010). The righteous mind: Why good people are divided by politics and religion. Pantheon Books. [4] Neff, K. D., & Germer, C. K. (2018). The mindful self-compassion workbook. New Harbinger Publications.
- Seeking help from therapists can be beneficial in managing anxiety and building resilience during politically polarized times, as suggested by various studies, such as those by the American Psychological Association [1] and Haidt and Kesebir [3].
- The scientific community, as shown in works like the "The Handbook of Terror Management Studies" by Pyszczynski, Solomon, and Greenberg [2], indicates that emotional needs like safety, belonging, and identity are at the roots of emotional reactions to polarizing leaders and issues.
- General news outlets may find it productive to explore the impact of politics on mental health and well-being, given the increasing recognition of this relationship in health-and-wellness discourse [1][3][4].
- By recognizing the role of empathy and human connection in counteracting divisive effects of polarization, individuals can contribute to a healthier and more harmonious society, supporting the arguments presented by researchers like Haidt and Kesebir [3].
