By: Keith Engel (LCSW)
Modern Military Mental Health Specialist
As the election draws nearer, political conversations are ramping up and social tensions are rising. When opinions clash and headlines provoke strong emotional responses, it’s important to prioritize self-care to safeguard your mental health. Mindfulness can be a powerful ally to maintain balance and stay grounded. Below, we explore how to navigate these turbulent times by building resilience and fostering inner peace.
1. Create Space for Stillness
When political noise feels overwhelming, start by giving yourself permission to pause. Carving out quiet time, even a few minutes, can make a world of difference. Practice simple, grounding techniques, such as:
Deep Breathing: Take a few moments to inhale deeply, hold briefly, and exhale fully. This practice signals to your nervous system that it’s time to relax, lowering stress and anxiety. For example, the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
Body Scanning: Close your eyes and scan your body from head to toe, noting any areas of tension. Release the tension consciously by relaxing your muscles or stretching.
When you take these steps each morning or during stressful moments it can help clear your mind and foster a calm start to the day.
2. Limit Media Exposure
The 24-hour news cycle is designed to engage which can provoke stress. To protect your mental health:
Set Boundaries: Consider designating specific times to checking the news, rather than staying tuned in all day. Limited exposure can prevent information overload and help you focus on the present.
Choose Trusted Sources: Instead of jumping between sources or relying on social media, choose reliable news outlets. Avoid getting swept into comment sections or doom scrolling as these behaviors often fuel stress.
3. Practice Mindfulness Throughout Your Day
The practice of mindfulness can lower the brain’s stress response, which changes brain activity and structure. This is because mindfulness helps draw our focus to the present moment and away from negative or overwhelming thoughts. Meditation isn’t the only way to practice mindfulness. Try these simple exercises to get started:
Mindful Eating: At meals, slow down and focus on the flavors, textures, and smells of your food. This practice can ground you, make each moment more vivid, and bring forth a sense of calm.
Gratitude Check-Ins: Take a moment each day to list a few things you’re grateful for. When you shift your focus from stressful to positive thoughts it cultivates a more resilient mindset.
4. Channel Energy into Positive Actions
Feelings of helplessness are common during times of political tension. You can redirect this energy by taking actions that align with your values:
Vote Early: Early voting is a proactive step to reduce stress. Stress arises when we feel a lack of control over situations, which creates a fear response that intensifies anxiety. Fear triggers our body’s “fight-or-flight” response by releasing adrenaline and cortisol, which heighten physical and mental tension. When you vote early, you take back a sense of control to help alleviate those stress responses. This helps you actively engage in shaping your community and can quiet inner monologues that worry, “What if I don’t get my say?” Instead, reframe your thoughts: “I’ve done my part—I’ve voted.” This small but significant action can reduce the tension surrounding election day and bring a sense of calm.
Volunteer or Support Causes: If political issues weigh on you, support organizations that align with your values. When you engage with meaningful causes it can give a sense of purpose and control and positively impact your community.
Connect with Others: Talk with friends or join support groups where you can share your thoughts and experiences in a safe, understanding space. You build a supportive network when you connect with others who share similar perspectives. Modern Military’s Strong Communities peer facilitated support group is a great place to connect. Register for a meeting here.
5. Prioritize Self-Compassion
In stressful times, it’s easy to be hard on yourself if you feel overwhelmed. Remember that it’s natural to feel stressed by political turmoil. When you practice self-compassion you recognize that you are doing your best under challenging circumstances.
Give Yourself Permission to Step Back: It’s okay to disengage if discussions or debates feel too intense. Your mental health is important and taking a break is sometimes the best choice.
Acknowledge Your Feelings: Instead of pushing away stress or anxiety, recognize these emotions as a normal part of experiencing turbulent times. Journaling or talking can help you process your feelings.
Final Thoughts
It is possible to stay centered during politically stressful times when you approach each day with mindfulness, self-compassion, and positive actions. When you tune into what you can control—your response, your boundaries, and your daily practices—you cultivate a calm, resilient mindset. These small steps may not change the world, but they can help you navigate it with clarity and peace.
