Political polarization is not just a worrying trend across the country; it poses a serious threat to our collective mental health. The recent election cycle has only exacerbated polarization, creating extraordinary levels of stress and anxiety in our daily lives.
This year's election, marked by extreme division and hostility, can feel especially overwhelming. It is important that we actively seek relief from this burden on our mental health, both as individuals and as communities. Polarization not only impacts our political interactions, but also our relationships and how we deal with daily challenges. Alarmingly, research shows that even sixth graders are increasingly learning to distrust and alienate others based on political differences. This is a stark difference from past decades.
Why is this important? Today's polarized political climate, combined with an often hostile tone of communication, affects us directly on a daily basis while also exposing us to vicarious trauma. Vicarious trauma occurs when we witness or secondhand experience distressing events that contain dangerous and extremist political content, and can significantly exacerbate mental health issues.
This emotional tension alters our sense of self and identity, reduces our ability to participate constructively in political debates, weakens our psychological resilience, and makes it harder to take meaningful action. Ultimately, this tension perpetuates polarization and psychological distress.
There are no quick solutions, but we owe it to ourselves and each other to break this cycle of vicarious trauma and polarization.
Dismiss negative thoughts, set boundaries, and explore alternative perspectives
First, you can focus on positive self-talk. It is so important to cut through negative self-talk because our inner dialogue shapes our reality. Continuing to tell yourself that change is impossible reinforces feelings of defeat and reduces your motivation to take positive steps. To build hope and resilience, you need to believe that change is possible and find meaning in challenging different perspectives.
It's also important to set boundaries that are meaningful to you. Constant access to information is a key part of participating in a democracy, yet many of us fall into the trap of “doomscrolling” – getting caught up in a never-ending stream of negative information on social media and news platforms, causing our levels of tension, stress and anxiety to skyrocket. If this resonates with you, consider turning off notifications on your phone to avoid being constantly bombarded with difficult, and often traumatic, breaking news.
Determining healthy boundaries requires more frequent self-checks. Before engaging with political content, ask yourself if you are in the right mental state to receive that type of information. Just as we pay attention to our physical health to make healthy decisions, we should also take cues from our mental health.
Seeking out alternative perspectives is also important. Surrounding yourself only with those who share your views can intensify division, while isolation can deepen dualism. Building connections across political ideologies fosters understanding and cooperation. But it's equally important to draw boundaries when political arguments become toxic. Setting clear limits and focusing on constructive dialogue can help maintain healthy relationships, rather than letting disagreements damage your connections.
Being action-oriented is also a key strategy. By engaging in meaningful conversations that address political and social issues, we can transform feelings of powerlessness into powerful opportunities for change. While we each have one vote, we have endless opportunities to build bridges that transform adversity into catalysts for positive action. This approach not only fosters sustainable change, it helps transform feelings of powerlessness into a source of collective strength and resilience.
The cycle of political polarization harms us all, but there are steps we can take to counteract its effects. By refining our own inner voice, managing our habits, nurturing our relationships, and taking action, we can rebuild connections and strengthen our resilience. The risks are great, but if we come together and pool our strength and hope, we can build a more connected, supportive, and thriving future.
If you're struggling with the mental health effects of political polarization and don't know where to turn, NAMI Chicago offers support to you, your loved ones, and even your workplace to improve your mental health and build a stronger foundation for getting through these difficult times. Resources, classes, and trainings are available at www.namichicago.org.
Alexa James is CEO of the Chicago chapter of the National Alliance on Mental Illness.
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