Are you finding yourself stressed or worried about the U.S. political landscape? If so, you are not alone. According to a survey by the American Psychological Association, 77% of Americans report the “future of our nation” as a significant source of stress. However, we can better protect ourselves from the emotional impact of our current political environment by strengthening our awareness, preparation, and self-care. 

Why are politics so stressful?

There are several reasons politics can feel so stressful. Elections introduce uncertainty about political outcomes, with or without a new administration. Many people worry about the impacts to their lives or communities as new political agendas are put in motion.  Politics create interpersonal conflict. We are social creatures who depend upon each other, and conflict within our social groups – friends, family members, co-workers, and even strangers – can threaten our sense of belonging.  Given the divisiveness of our political climate and the prevalence of uncivil dialogue on social media, it is no surprise that recent elections and political events have generated acute stress for many people.

Five steps to cope with political stress

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 take the bait. Instead, find one or two news sources you trust to stay informed – but limit your time with them!  It is OK to find out about news after it breaks. Pay attention to your mood and physical reactions while consuming the news; if you feel anxious, agitated or angry, these are cues to turn it off.
2. Take a social media break. Like the 24-hour news cycle, social media is designed to stimulate strong (mostly negative) emotional reactions.  Studies have shown 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.  
3. Focus on what you can control. Most of what is happening in national and global politics is out of our personal control. Turning our attention to ourselves, our friends, families and local communities can help us be empowered and productive. Focus on your personal wellbeing by engaging in things you enjoy such as hobbies, exercise and time with friends. If you enjoy being politically active, find one or two meaningful causes to which you can donate your time or money.
4. Live your values. One way to impact politics and decrease stress is to make sure our daily lives are closely aligned with our values. Values are fundamental beliefs that guide behaviors. With a clear sense of our own values, it is easier to maintain focus on what we find important and what we can control.

Seek community. Find people you trust to share your thoughts, feelings and concerns. Make sure they are people who will listen without judgment. Rely on friends, family or community groups who can help you laugh or find distractions during stressful times.

If you are experiencing stress related to our evolving political environment, please know that you are not alone. If MINES and Associates is your Employee Assistance Program, we are available 24/7 with free and confidential assistance from an experienced team of counselors, wellness coaches, online tools, and more. We offer counseling with licensed mental health professionals via telephone, video, and online text/message-based platforms.
Your EAP is available 24/7 at 800-873-7138 or visit www.minesandassociates.com

To Your Wellbeing,

The MINES Team

The post Politics Stressing You Out? 5 Tips to Feel Better appeared first on MINES and Associates.

I believe most of us end up in this situation at times. Beyond the Arbinger concept I believe we may end up “in the box” for other reasons than self betrayal, such as disappointments or negative experiences with others. Regardless of the cause, I agree that we are “in the box” when we objectify others. This happens in traffic all the time. Think about it – have you ever called someone you don’t even know a name because you were frustrated by their driving (or just by the darn traffic jam)? Do we objectify our leaders or our subordinates in the workplace when they don’t live up to our expectations? The “us/them” that occurs in many workplaces is a process of objectification and justification.

A further concept from Arbinger is that when we are in a “box,” we enter into collusion with others in which we invite the very behaviors we least want from them.  If instead of supporting my co-worker, I regularly correct them, they may begin to resist me. I may in fact, know more than they do and have valuable things to teach them. However, instead of focusing on their success – helping things go right for them, I focus on correcting what they do “wrong.” I may begin to see them as inferior or disinterested. When I do this, I invite greater resistance. The more they resist, the less they learn and the more I have to correct and the more I see them as a problem. This is a circle of collusion in which we are both inviting the very behaviors from one another we least want. This is the opposite of collaboration. Collusion is working around our perceived deficits of others. Collaboration is bringing out the best in one another in partnership.

 The Arbinger theory encourages us to take responsibility for our own box, to get out of our box, focus on helping things go right vs. focusing on correcting others, and to stay out of the box by practicing and acting according to what we know is right.

Once in a training program in which I was describing the Arbinger theory, one of the participants asked me this: “Is it possible for a group to be in a box with an individual or another group?” WOW! What a concept – think about different departments in a workplace that could potentially get into boxes with one another – Sales and Operations, Accounting and Business Development, R&D and I.T. Is there ever generalized objectification and justification between these groups? Do they ever collude in inviting the very behaviors they don’t want from the other? Then we think about even bigger realities like religion and politics…

In my next blog I will examine the Arbinger model applied to groups and politics.

Patrick Hiester MA, LPC
Vice President of BizPsych

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References: “Leadership and Self Deception: Getting out of the Box,” “The Anatomy of Peace: Resolving the Heart of Conflict.” The Arbinger Institute.  Berrett-Koehler Publishers Inc.

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