We live in a moment of intense political stress. In 2022, the American Psychological Association (APA) conducted a poll showing that the current social and political climate is a significant source of stress for the majority of Americans. Further, 27% said they struggled to function in their daily lives because of it. In particular, young adults endorsed the highest level of this stress (APA, 2022).
Political stress is associated with a host of negative emotional and physical health outcomes, including high blood pressure, headaches, fatigue, anxiety, depression, and loss of sleep (APA, 2022; Warren, 2022). Given current political polarization, upcoming elections, and political violence, we desperately need helpful strategies to manage political stress to live healthy, engaged lives.
One method for examining political stress is through the theory of critical consciousness (Freire, 1971). Critical consciousness is composed of three components (Watts et al., 2011); for this post, I will call them information, efficacy, and action. My approach for helping people manage political stress focuses on finding a healthier balance between these three concepts.
Information
People experience different levels of information, efficacy, and action, but the pattern that I most often see in practice is a high level of information intake and low levels of efficacy and action. This pattern, unfortunately, is associated with some of the worst outcomes (Godfrey et al., 2019). Being informed about political issues is key to being a functional member of a democracy, but when people consume too much of this information without adequate outlets for communication and action, it can be overwhelming. On the other hand, people who have reached a high level of anxiety or burnout relating to politics will sometimes disengage from all things political, associated with a low level of information.
Typical goals for people struggling with information intake are to set clear boundaries about the amount of time they spend with news media, as well as scheduling news consumption during periods of the day that are most helpful. Further, finding ways to connect with others regarding the feelings and thoughts brought up by this information is critical. Something I stress to clients and consultees is that political information intake should have a purpose, whether it be to help you make decisions or take action.
Self-Reflection About Information
- After consuming the news, how motivated do you feel to take action and connect with others or do you feel hopeless, stuck, or anxious?
- Are you spending so much time reading the news that it takes away from your ability to engage with other aspects of your life?
- Do you have an outlet for processing the stressful information you consume (i.e. friends, family, or therapy)?
- Do you feel isolated regarding the state of politics and broader issues in society?
Efficacy
Efficacy is all about feeling that you can make an impact. Unfortunately, when many people think about interacting with their socio-political environments, they struggle to think of ways to make an impact outside of voting or being completely engrossed in socio-politics, such as working on a national campaign. While voting is important, when it is not paired with other actions, it is often insufficient to make a person feel efficacious. On the other hand, not all of us can or should be politicians or chiefs of staff. Instead, I recommend focusing on your strengths; no two people engage in socio-political action the same way. Once you have a sense of your strengths, we can find ways to turn them into action.
Self-Reflection About Efficacy
- How comfortable are you talking with strangers about political issues?
- Do you have consistent time in your schedule to volunteer?
- Are you a good manager of people?
- How well can you handle difficult conversations with the people in your life?
- Are you organized and excel at handling paperwork?
- Do you have a large social media presence?
- Are you willing to voice your concerns to local leaders in writing or in person?
Action
Engagement in socio-political action shows a consistent, positive relationship with mental health, including greater experience of positive emotions and greater life satisfaction (Fink, 2013; Lang & Pacheco, 2010). People often struggle, however, with finding appropriate and realistic action. Where building efficacy focuses on the person’s strengths, action is often driven by motivation. I often suggest starting with a topic you are passionate about and finding ways to volunteer or contribute on that issue. Remember: you do not need to change the world alone. Making small contributions, especially if done collectively, simultaneously makes a difference to communities and helps with political stress.
Self-Reflection About Action
There are many ways to get involved. Some opportunities include:
- Volunteering with a local organization you believe in;
- Attending town halls or school board meetings;
- Participating in marches or protest;
- Volunteering as a poll worker;
- Volunteering with an organization that educates people on a topic you care about.
Summary
Political stress has become a part of most of our lives. Finding ways to successfully engage with political issues is part of how to address this stress and must be done with self-compassion. A burnt-out activist is typically no healthier or more agentic than someone who has completely disconnected from the socio-political process. Sometimes, taking a break from this process can be the healthiest way to deal with this stress. Additionally, finding social support and therapy can be instrumental in helping to clarify what you most need to turn difficult feelings into behavior that aligns with what you believe in. Engaging with social and political issues isn’t about choosing between improving your own well-being or making the world a better place; it should be a choice to do both.
