Managing Sociopolitical Stress: A Path to Resilience
Okay, let's be real. The news these days? It can be a LOT. We're talking about "sociopolitical stress," which is basically feeling stressed out by all the political and social issues, and global problems we see.
One minute you're scrolling on your home feed, the next you're feeling overwhelmed by protests, elections, or just the general state of the world. If you're someone who cares deeply about these issues (especially if you've faced discrimination or tough times yourself), this stress can hit extra hard.
We know this isn't just something you can forget about or distract from. It can cause challenges emotionally, physically and cognitively; truly mind, body and soul.
Signs You Might Be Stressed Out by the News:
Feeling very anxious, angry, or like you can't do anything to help.
Having trouble focusing or just being present in the moment.
Feeling tired all the time, getting grumpy, or having disrupted sleep.
Getting headaches, feeling tense, or your heart races.
But there is good news! You can learn to deal with it all and still protect your peace.
1. Know What Sets You Off
Figure out what news or social media stuff really gets to you. This helps you know what to avoid or limit. Know what news outlets feel comfortable to digest and ones to avoid.
2. Manage Your Screen Time
It's good to stay informed, but doomscrolling isn't helpful. Pick specific times to check the news, and don't get sucked into endless scrolling. Maybe read the news instead of watching videos, which can be intense. Try to find some good news too – stories about people helping each other or positive changes happening.
3. Mindfulness Does Work (stay with us here!)
Mindfulness is a bit of an overused word lately, but it can seriously help.
Breathing: Look up "box breathing" – it's a quick way to calm down.
Body Scan: Take a few minutes to notice how your body feels and let go of any tension by tensing and releasing your muscles from head to toe and back again.
Ground Yourself: The 5-4-3-2-1 skill is great – name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. Apps like Calm or Headspace can help with this stuff.
4. Do Something Good For Someone Else
Feeling powerless is the worst. Even small actions, like volunteering or donating, can make you feel more in control. Find causes you feel passionate about, help a neighbor, colleague or even do a random act of kindness for a stranger. Guaranteed dopamine hit and a smile!
5. Move Your Body
Seriously, exercise is amazing. Go for a hike, swim in some water, or just walk in a park. It does wonders for your mood. Especially if you can do it with a friend or loved one!
This sociopolitical stress is real, but you're not the only one feeling it. It means you care about the world, and that's a good thing. With the right tools and support, you can find your peace and balance, even when things feel crazy.
At Health Psychology Associates, we help people deal with stress and uncertainty every day. If you're feeling overwhelmed, reach out. We can help you build a healthier, stronger mindset. We're in this together.
