Political Stress: Zooming In and Out Of Anxiety For Balance

With the current political and global climate trends, many are experiencing higher stress. Updates and communication trends tend to be on what is happening, future projections, and relatable concerns. With many feeling divided and lonely, the higher anxiety tends to escalate. While we can’t change global or national tides overnight, we can try to make a positive impact on our own mental health.

Growing Exhaustion

When we have a lot of information to process, news to hear, or things to do, the stimulation and overwhelm can exhaust us. During this time, I often hear from people that they feel “stuck” or may be unsure of where to start. This feeling may correlate with muscle tension, headache, brain fog, and trouble starting or staying on task. Hyper-vigilance for change, harm, and to approach perceived threats takes more energy for the system to process. The result is that we will likely feel frozen and exhausted from receiving news.

What Can We Do? 

​To reserve our energy and emotions, we can talk about the news and process with trusted community members. Try to use non-biased sources to confirm information and receive authentic and thorough information. Pick up to three times a day to review received information. Increase or decrease this number based on your individual needs and the needs of that day.

Zooming In For Change

When information feels like it’s too wide and daunting, it can be helpful to zoom in to a smaller and more individual level. For instance, if global news feels heavy and you might be left feeling small and “ant-like” try zooming in to focus on something within reach. Examples may include: cleaning out your junk drawer, organizing, calling your local representative, venting to your best friend, donating to a local organization, etc. The emphasis here is to “touch grass” by focusing on a measurable change in your own life or community. ​

We are more likely to feel exhausted when we stay in a high arousal state

Zooming Out Of Focus

If stress is coming from within the local community, home life, or at a personal level, it can be helpful to take the opposite approach and zoom out. Examples may include rooting for the global helpers, sharing national resources, donating to a global organization, having conversations about other countries, and celebrating wins from outside your local community. ​

Our Changing Battery Level

Changing our scope of reach allows us to connect and disconnect when needed. The battery level mentioned earlier, is a wavering feeling that ebbs and flows like the tide. We feel our battery increase as we take care of ourselves; practicing self-care and measuring consistencies. Similarly, we lose energy quickly when we get overrun with tasks, mental load, and feelings of insignificance. It’s a constant internal struggle that could lead to a rollercoaster of emotions.

Meaningful physical connection can release dopamine that increases connection and joy

Consistency Is Key

Looking for balance is constant and consistency rules. As you do a check in with yourself about your own energy balance, try to highlight a recent win and determine what may have helped you with this success. Notice your energy after starting and completing a task, after talking with a community member, or after using a self care tool. If there was an energy boost, try to replicate the wins on a consistent basis. You have the right to set down what doesn’t work for you. 

​Stay well,

Author

Megan Bowling, M.A., LMFT is a Licensed Marriage and Family Therapist. She has been in the mental health field for more than ten years and is passionate to share mental health wellness strategies.