Balancing Political Fear and Emotions

What is Political Fear?

Political fear is a psychological response to perceived threats related to political systems, leaders, or events. 

It can manifest as anxiety, stress, or a sense of helplessness, often intensified during election seasons, post-election political upheavals, or societal changes.

Many people in the USA right now are particularly sensitive to the changing political dynamics as they navigate their roles in family, work, and civic life. No matter what your political viewpoint is, there are a lot of changes happening, and this can cause fear and mental disruption.  

Use this simple guide to help bring your mind into balance and bring positive mental health focus. 

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1. Identify Your Triggers

Self-awareness: 

• Recognize what “specific” political issues or events trigger feelings of fear or anxiety. This might include reading headlines or watching news coverage, scrolling social media posts, focusing only on personal passionate topics, or processing personal conversations. The more you know what triggers you, the better you can adapt. 
•  Ask Yourself: How do I feel after watching, reading, or listening to political information? Knowing what triggers your fears, you can build a plan for it. 

 Actions you can take: 

•  Journaling about your thoughts and feelings can help clarify your emotional responses and reduce their impact. It also lowers the internal fears as they are now in your journal(s) and not only in your mind. 
• Evidential Thinking: is this fear, or is there actual evidence. List facts in one column, list fears in a column, and list current reality based on your personal impact (1 none yet to 10 happening now) in a column.

2. Understand the Impact on your life! 

Emotional Toll:

• Political fear can lead to feelings of anger, sadness, or hopelessness. It may also affect your relationships and daily functioning.
• It can trigger PTSD and other Trauma reactions, which can amplify your fear.
• It can trigger many mental health disorders, such as Anxiety and Depression.  

Physical Reactions:

• Stress responses can manifest physically (e.g., headaches, heart palpitations, fatigue) and can affect overall health.
• Lack of sleep, loss of appetite, and overall less motivation for self-care.

3. Practice Mindfulness Exercises Daily

Mindfulness techniques can help manage anxiety (fears) and promote emotional regulation. Here are some exercises to incorporate into your daily routine:

• Breathing Exercises: Spend 5 minutes focusing on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat until you feel calmer.
• Body Scan: Lie down in a quiet place, close your eyes, and mentally scan your body from head to toe. Notice any areas of tension and consciously relax them.
• Prayer/Meditation: Focusing on the higher power of creation. Knowing that this life has had many eons of ups and downs in rulers and the higher power knows and sees and cares for you.
•  Mindful News Consumption: Choose specific times and methods to catch up on the news. After reading or watching, take a few moments to reflect and breathe, allowing yourself to process without feeling overwhelmed.
• Gratitude Journaling: Each evening, write down three things you are grateful for that day. This practice can help shift your focus from fear to positivity.
•  Intentional self-care: Every day, focus on eating well, exercising, engaging with others, staying hydrated, and speaking to a professional if you need help. 

4. Limit Media Exposure

Controlled Consumption:

• Set boundaries around when and how you consume news. For instance, try to avoid political news in the morning to start your day with a positive mindset. There are many apps to help you focus on positive thoughts.
• Remember, most information is written from a personal perspective. Focus on balanced writings and posts, not just worst-case fear projections.

Choose Quality Sources:

• Do not believe everything on social media or random headlines!
• Do your own research into the topics that interest you, if you must!

5. Engage in Community

 Find Support:

• Talk to supportive friends and family about your feelings.
• Joining community groups focused on positive change can provide a sense of agency and belonging.

Volunteer:

• Engaging in social or political activities can empower you and help channel your concerns into positive action.
• Focus on helping those less fortunate than you, such as soup kitchens.

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Resources for Further Reading and Support

Books

•             “The Politics of Fear: How Rhetoric Influences Response” by Jonathan L. Greenberg

•             “Emotional Intelligence: Why It Can Matter More Than IQ” by Daniel Goleman

•             “The Gift of Imperfection” by Brené Brown

Online Resources

•             Mindful.org: Offers a variety of articles and exercises focused on mindfulness.

•             American Psychological Association - Stress: Provides insights into managing stress and anxiety.

•             Headspace: A mindfulness app that offers guided meditation and exercises.

•             YouVersion: A faith-based app that helps you stay focused on your faith.

Support Hotlines

•             National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

•             Crisis Text Line: Text “HELLO” to 741741

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Conclusion

Political fear can be a significant source of anxiety, but understanding your response and practicing mindfulness techniques can help you regain control over your emotional well-being. 

Take small steps daily to engage with the world mindfully, and remember that you are not alone in your feelings. 

Seek support when needed, and explore the resources provided to foster resilience and positive action.

Stay mindful and empowered!

Contributions by: https://psy.day