Mental Health in Politics: Seeking Balance for Well-being

Let’s dive into the world of politics. Yes, you heard correctly. The emotional turmoil surrounding political discussions has surfaced frequently in therapy sessions, prompting me to explore effective strategies for managing this distress.

This election cycle is often cited as one of the most pivotal in American history. The political landscape, especially during election season, is fraught with anxiety and apprehension. The stakes are high, making it challenging for even those who typically disengage from politics to remain unaffected or uninformed.

Engaging with political thoughts isn’t inherently detrimental, just as grappling with negative thoughts can be a natural part of our mental processes. Difficult situations arise, and challenges require thoughtful analysis and resolution, necessitating an engagement with uncomfortable topics from time to time.

Issues begin to emerge when we struggle to maintain a sense of detachment, allowing ourselves to be swept away by overwhelming thoughts.

Do you find yourself…

• Having imaginary debates with others regarding political matters?
• Engaging in contentious discussions with real strangers or family members which have led to feelings of isolation or fractured relationships?
• Consuming excessive amounts of political content and obsessing over how things should be, how we arrived at this point, and the potential consequences?
• Feeling a sense of loneliness and disconnection from humanity as a result of political discourse?
• Getting caught up in online arguments about political issues or spending too much time crafting clever retorts?
• Imagining terrifying scenarios if an undesirable candidate wins the presidency?
• Spending an inordinate amount of time contemplating existential crises or depressing subjects linked to political issues?

Political matters, much like other concerns that weigh heavily on us, are intertwined with our value systems, worldviews, and identities (for instance, identifying as a person who stands for certain principles).

Given their significance, it’s unlikely that you’ll feel comfortable dismissing political matters entirely; however, becoming consumed by them is equally unproductive. Achieving a healthy balance is crucial, as it is with many aspects of life.

This blog is divided into two essential parts that warrant attention:

• Transforming our relationship with political content
• Enhancing our interactions with each other

Transforming Your Engagement with Political Content

• Establish boundaries with political news consumption. Control your engagement with political news and entertainment. Instead of allowing the news to disrupt your daily life every time you check your phone, allocate specific time slots dedicated to consuming this material. Use a timer to read the news, and once it goes off, consciously shift your focus back to your daily activities. The news cycle often repeats itself with a barrage of similar content, offering little new information. Historically, many of us could navigate through life without being instantly aware of every political development; it will still be available for you to engage with on your own terms.
• Evaluate the reward value (or lack thereof). Before clicking on or sharing political media, ask yourself, “Is this beneficial for me? What am I gaining from this?” Many conservative and liberal outlets—and even foreign bots—publish sensationalized stories designed to provoke outrage. These typically highlight extreme figures from opposing sides, reinforcing a skewed perception that our fellow citizens are more radical than they truly are. Staying informed is essential, but recognize when you’ve reached a point of diminishing returns. Do you genuinely need to read yet another article on a recent tragedy? Will this new analysis of the debate provide insights you haven’t already considered? Reflecting on these questions allows for more intentional consumption rather than habitual scrolling.
• Limit your exposure to social media. This point overlaps with the previous one but differs because many people engage with social media without the explicit goal of confronting political issues. If you find yourself spiraling into endless doomscrolling, consider using an app like ScreenZen, which enables you to temporarily block distracting websites and apps, manage your time on them, or delay access. When you open an app, a prompt asking, “Is this important?” can provide a moment of reflection before you dive back in. Various other apps offer similar functionalities. When attempting to modify behavior, avoid relying solely on willpower. Utilize apps, set reminders, unfollow contentious accounts, or simply keep your phone out of reach. Strive to create an environment where making the right decision is the easiest option. To paraphrase Atomic Habits by James Clear, to break an undesirable habit, minimize the triggers that lead to it, make the behavior unattractive, and create obstacles to engaging in it.
• Incorporate mindfulness practices. Mindfulness transcends being just a trendy term. Dedicating a few moments of your day to simply “be” rather than “do” can yield surprising benefits. Our minds often occupy themselves with analysis or desires, but mindfulness is a state of being that encourages us to awaken and stop self-sabotaging. This vast subject cannot be fully covered here, but numerous exceptional apps (e.g., Waking Up, Calm, Insight Timer, Headspace, Happier) can help you explore mindfulness practices. The app I frequently use and recommend to patients is Happier (formerly known as Ten Percent Happier) because of its outstanding free introductory courses like “The Basics with Joseph Goldstein” and “Unlearn to Meditate.” The free version offers ample valuable content, including the course “Ten Percent Nicer with Sharon Salzburg,” which is particularly relevant for balancing genuine concern for the world while maintaining self-compassion and avoiding burnout.
• Align your actions with your values within your control. It can be easy to feel overwhelmed by the enormity of political issues. When you ask, “How can I make a positive difference in America?” you’re likely posing a question that’s too broad and abstract, which can lead to frustration. Instead, focus on how you can impact your immediate surroundings—your friends, family, neighborhood, or community. Lasting change often stems from small, consistent actions. Narrowing your focus to manageable areas can yield concrete, actionable solutions that foster a sense of empowerment.
• Designate specific times for addressing political concerns mentally. Many people’s relationship with American politics mirrors the unhealthy cognitive patterns associated with anxiety and mood disorders, where they excessively ruminate over distressing thoughts and struggle to disengage even when they desire to do so. Most of my patients are well aware of my strong advocacy for worry management time. This technique involves jotting down concerns as they arise throughout the day and reserving them for a designated 30-minute problem-solving session instead of letting them consume your thoughts. During this dedicated time, you don’t dwell on worries; instead, you focus on what can be addressed and develop a plan for letting go of unproductive thoughts or accepting situations beyond your control. Importantly, it’s not merely about exercising willpower to limit your thinking. It involves a thoughtful examination of the purpose that excessive rumination serves and adjusting your reasoning so that releasing these thoughts feels more beneficial than clinging to them. Often, the intended outcome of worry (e.g., preparing for potential issues, feeling proactive) contrasts sharply with the actual result (e.g., increased stress without resolution).

You might be reading these suggestions and thinking, “Okay, I understand. I’ve heard this before. I need to set boundaries. I’m aware that overthinking politics is detrimental to my well-being. So why can’t I stop?”

I’m glad you asked.

Understanding Rigid Rules and Misguided Problem-Solving

If you’ve attempted to establish balance, limit your news consumption, and reduce obsessive thoughts, what have you experienced?

It likely felt uncomfortable, perhaps even unattainable.

Often, when I guide someone through the process of disengaging from their habitual worry patterns, they express sentiments like, “It feels wrong not to think about it.” They may describe a fleeting sense of vulnerability—feeling as if their constant worrying serves as a protective barrier against worse outcomes.

Does that sentiment resonate with you? Efforts to moderate political engagement or worry about political matters may trigger an internal critic that insists:

• This feels like surrender. If you’re not engaging, you’re just ignoring the problem.
• You need to resist and prove the opposing side wrong. Staying silent means you’re complacent!
• If you truly commit to this issue and think harder about it, you’ll find a solution. It’s the only way to achieve peace of mind.
• If you were truly a good (insert any valued identity—parent, ally, citizen, etc.), you would engage more, think more, care more. Letting go now shows you don’t care. Don’t you care? Are you going to leave your children in this mess?
• Some variation of: “It’s a privilege not to have to deal with this constantly. Many people’s lives depend on these issues, and they have no choice but to be preoccupied with them.”

Two key factors contribute to this mindset:

1. Each point reflects a significant value for the person thinking it; however, the mind has distorted this value into a rigid rule about what it means to “do enough.” Consequently, the idea of easing off feels like a compromise of something valuable, which can be uncomfortable.
2. The mind mistakenly believes it is problem solving and taking action when, in reality, excessive rumination brings no closer to actual solutions. Additionally, the mind often engages in this futile problem-solving mode at inappropriate times (e.g., when trying to sleep).

Fortunately, you don’t have to sacrifice your values or resign yourself to despair to find mental tranquility. You can remain true to your principles while alleviating your mental burden by stepping back and reflecting on the rigid rules that keep you stuck. When your mind bombards you with the above statements, consider these reflective questions:

• Does not thinking about this right now genuinely mean I don’t care, or are there more effective ways to express my support?
• Are the rules I’ve created and try to adhere to genuinely assisting me in living the life I desire, or are they hindering my progress?
• Will vocalizing/writing/pondering this truly benefit the situation? Is this really what it means to stand up for my beliefs?

Upon honest reflection, you may find a distinct difference between “not caring” and “not ruminating.” I’m not advocating for political apathy as a solution; after all, balance is essential. The same principle applies not only to political matters but also to most challenges.

Enhancing Our Relationships in a Divided Political Climate

The final topic I wish to address is how to foster better relationships with those who hold opposing views during this politically charged atmosphere.

In the aftermath of the pandemic and the events of 2020 and 2021, what troubled me most was not any specific political figure or issue, but rather the realization that I shared my world with individuals who held drastically different perspectives from my own. While differing viewpoints are to be expected in any society, the stark divide was particularly jarring.

• How can I contribute towards a better America when collaborating with individuals who aspire to a fundamentally different world?
• How can I engage with those whose choices and beliefs are incomprehensible to me?
• Most importantly, how can we bridge our differences and foster understanding when it seems we operate from entirely different realities?

I hope you can relate to these questions on some level. They stem from a place of feeling disconnected from others—a sentiment many experience at various points in their lives. Below, I’ve outlined two strategies that can help us reconnect and cultivate hope for positive change despite our differences.

Move Beyond Us vs. Them Mentality by Exploring Diverse Worldviews

The vast majority of us desire a united and less contentious nation. We share more similarities than differences; however, it is a natural human inclination to categorize and divide our experiences. We quickly form in-groups and out-groups, which can lead us to view opposing political factions as “the other.” This process of “othering” is an age-old human tendency. When we perceive someone as an outsider, it can lead to feelings of disgust towards them—dehumanizing them in the process. This mindset can desensitize otherwise empathetic individuals from recognizing the suffering of the out-group, often stemming from our inability to relate to differing perspectives.

When individuals attempt to engage with or understand opposing political views, they often rely too heavily on their own assumptions rather than striving to view the situation through the other person’s lens. This misstep can result in ineffective communication, increased disconnection, and a sense of hopelessness in achieving mutual understanding.

I highly recommend exploring the blog Understanding How Other People Think: A Theory of Worldviews. In this insightful piece, Spencer Greenberg and Amber Dawn Ace utilize the analogy of worldviews as personal snow globes through which we interpret our surroundings. A key insight into comprehending and changing perspectives—both in ourselves and others—is recognizing that we inhabit distinct worldviews. My motivations differ from yours, and if we wish to reconcile our differences, we must first grasp the worldviews informing our respective positions. This understanding is particularly crucial when the opposing side’s beliefs seem irrational or contradictory.

Spencer and Amber note, “All worldviews feel right from within their own snow globe. While some worldviews can lead to harm, reality seldom features clear-cut villains; each worldview has its internal logic aimed at improvement, even if it appears misguided from an outsider’s perspective.” They provide real-world examples related to contentious issues, such as abortion, illustrating how arguments can lose their effectiveness when they fail to address the opposing worldview.

Engaging in conversations to explore diverse worldviews can humanize individuals and help bridge the gaps that create feelings of separation. This video here provides additional useful suggestions.

When conversing with someone who holds opposing views, adopting the mindset of “I want to understand you” rather than “I need to change you” may reveal that you’re not as different as you initially believed. While you might not end up singing together in harmony, it can serve as a constructive starting point.

If you found value in Spencer’s blog and are interested in understanding worldviews further, I also recommend Jonathan Haidt’s book The Righteous Mind: Why Good People Are Divided by Politics and Religion.

Rethink Your Approach to How Minds Change

One of the most enlightening books I’ve ever encountered is David McRaney’s 2022 publication How Minds Change: The Surprising Science of Belief, Opinion, and Persuasion. Although its focus extends beyond politics, its insights into how individuals form and alter their beliefs shed light on the dynamics in America and restored my hope for positive change. Here, I’ll share a few key takeaways from the book.

When you find yourself at odds with someone over a deeply held belief, the instinctual response is often to enter debate mode and attempt to prove the other side wrong with compelling arguments. The rationale typically follows: “If I present enough facts, they’ll have no choice but to reconsider their stance.”

However, this fact-based approach can sometimes trigger a phenomenon known as the backfire effect, where individuals double down on their original beliefs upon encountering counter-evidence. Generally, if someone feels shamed for their views or perceives a threat to their autonomy, the backfire effect is likely. Therefore, before you send or repost a message on social media that mocks or shames someone for their inaccuracies, consider the potential backfire effect.

In an “us versus them” framework, there’s an implied zero-sum dynamic where one party emerges victorious and the other defeated, and naturally, nobody wants to be the loser. Even if conducted civilly, this approach rarely succeeds in fostering genuine understanding or changing minds. Both parties often walk away feeling discouraged, convinced that the other is “unreachable,” without gaining insights into the underlying motivations behind their disagreements.

A more effective strategy is to avoid confrontation and instead approach the discussion collaboratively: “Why do you think we disagree?” (i.e., examining our differing worldviews).

We don’t change minds by trying to change them. The mindset should shift from “I’m right, and let me prove it” to “Let’s explore the truth together.” It all begins with building a relationship. David McRaney emphasizes the importance of collaboration, empathy, and curiosity. If a person you disagree with perceives you as an adversary and feels unable to be vulnerable with you, what motivation do they have to reconsider their views? When someone does change their mind, they are less likely to feel they “lost” because they arrived at that conclusion independently.

Changing one’s beliefs is generally more complex than merely absorbing new information; it usually involves gradual reflection in a safe environment where individuals can weigh their reasoning and consider the social implications of their new perspectives. This is one of many reasons why social media is often an inappropriate venue for understanding or changing minds—social media typically lacks the safety needed for vulnerability.

A recurring theme in McRaney’s book is how group identity and belonging influence social and political perspectives. The social pressure to conform to one’s in-group is immense, leading individuals to suppress dissenting thoughts—even unconsciously.

As social beings, the prospect of social exclusion (the potential for being ostracized from one’s group) can feel as threatening as actual death. Consider the consequences of endorsing a viewpoint that contradicts the values of your family, culture, or close friends. Even if you hold strong convictions on a topic, the potential repercussions can be daunting. It’s common for individuals to prioritize group acceptance over truth, especially when doing so may lead to isolation. Recognizing these social and cultural contexts can help foster empathy for those with whom we disagree.

Embracing the Future

Election day will arrive and eventually pass. Someone will assume the presidency, and whether or not it aligns with our preferences, we must find a way to progress together. While you may never have to collaborate directly with a prominent political figure, you will undoubtedly interact with individuals who hold different political views. Your mental well-being will thrive if you focus on the commonalities that unite us rather than the divisions that separate us.

After reading this, you might conclude, “None of this will help. It’s a hopeless situation. You’re merely indulging in false hope to feel better. We’re all doomed.” To that, I acknowledge that is indeed one perspective. It represents just one of many interpretations of the current global landscape.

Ultimately, one of the most valuable questions to guide your thoughts about American politics and the world’s state is, “Is this useful?” This simple inquiry can be a powerful starting point for moving towards a more constructive mindset.

---

This blog was originally posted on Anxiety Specialists of St. Louis.