Coping with political stress

Jennifer Bowen of Shalem Mental Health Network shares some spiritually aware tips and tools for health.

I recently heard someone say: "If you’re not anxious, you’re not paying attention." While political conflict and tension are always present, many believe we are living through a historic moment that will make for some riveting reading in future history books. 

You may notice yourself feeling more stressed after listening to the radio or scrolling through social media. You may be facing increased conflict in relationships with family, friends and your church. It’s essential for us to find effective ways to ground ourselves in our faith, maintain perspective and cultivate peace within ourselves and in our relationships.

Feelings are proportionate

God has created our bodies with a wonderful (though sometimes frustrating) built-in alarm system that alerts us to danger or uncertainty.

So if you’re distressed, it’s likely because something important to you is being challenged. If you care deeply about peacemaking, freedom, safety, kindness or respect, it’s painful to see those values violated in the news or witness places where those values are being taken away. The more you care, the more it hurts when things go wrong. And that’s okay — it means you hold deep and meaningful values.

Signs of political stress

Political stress can manifest in many ways, including:

• Feeling anxious, low, exhausted or helpless about the future and the direction of society;
• Having strained relationships with friends, family or colleagues due to polarized viewpoints;
• Losing a sense of belonging or support when your views conflict with those of close friends or family.

Faith and stability in uncertain times

When this happens it’s essential to find your anchor, remembering what is most important to you. As Christians, we reach for our faith – God is our Rock where we find shelter in the storm. Each of us expresses our faith a bit differently, and during stressful times, we seek God differently. Some of us cling to prayer, some of us long to meet God in nature and others of us in sacred traditions at the altar. Have you considered your preferred way of seeking God? We need God’s eternal perspective.

Six practical strategies for coping

1. Limit media exposure

Our phones are often at arm’s reach, and our media feed is eager to call our attention to the 24-hour news cycle’s noisy loops. While it is important to stay informed, please consider being kind to yourself by setting boundaries around media consumption. Consider:

• Choosing one or two trusted news sources rather than doom-scrolling through endless news feeds.
• Taking regular breaks and setting time limits for news consumption and social media, such as checking updates once or twice a day.

2. Use your spiritual tools

The Bible captures God’s hope in the face of pain and lament. These times of uncertainty are opportunities to dive into our faith. Try or deepen these spiritual practices:

• Begin and end each day with prayer, asking for wisdom, discernment and peace.
• Pull out your favourite passages of the Bible that bring hope, or revisit a favourite spiritual writing that comforts you.
• Consider joining a small group, go on spiritual retreat or meet with a mentor or friend who fosters hope.

3. Focus on what you can control

Feeling powerless is a major contributor to political stress. While we cannot control everything happening in the world, we can take meaningful action in our own spheres of influence.

• Consider volunteering or supporting local nonprofits you care about.
• Encourage respectful, solution-oriented discussions rather than divisive arguments. Enter conversations with the goal of listening and understanding.

 4. Strengthen relationships and find support

Political differences can strain even the closest relationships. Try these strategies to build peace and find meaningful support.

• Prioritize relationships over political debates. Not every conversation needs to be an argument. 
• Seek common ground and shared values where possible. Your family may disagree on political parties but agree on universal health care.
• If you have someone close to you who brings you joy, make them a priority.   
• If conflict or isolation feels overwhelming, consider reaching out to a counselor or a trusted faith leader for support.

5.  When possible, laugh

In the mental health field, there is a long-held value placed on humour in the midst of pain. Engaging in comedy, humour and silliness can be both an act of defiance in times of stress as well as a means of relief for our bodies and minds.

God built us so that when we laugh we feel the benefits of increased oxygen and endorphins, our body’s painkillers. Neurologically this pulls us out of fight-or-flight mode. Pediatric wards have long known this, using clown therapy with cancer patients. Humour is not ignoring the reality of the stressors but resisting being overcome by them.

6. Prioritize self-care and mental health

Just as your car requires regular oil changes, your body and mind require attention. Self-care is often misunderstood as indulgent, but more accurately it consists of activities that ensure your mind, body and spirit are in good working order, and it needs to be scaled to fit your present stress.  

• Engage in regular physical activity, deep breathing, journaling or spending time in nature. Each is a significant stress reliever for your body and mind.
• Make time for activities that bring you joy — they impact mind, body and spirit in restorative ways. Consider past hobbies due for a renaissance.

Gathering

We were not immersed in today’s political stress when Shalem Mental Health Network began planning this spring’s Ministry Mental Health Summit. However, we knew it would be needed. 

At Shalem we know churches, Christian schools and organizations are feeling the effects of this crisis. We’ve designed this spring’s summit as a time to be equipped, encouraged and inspired, bringing hope to our communities.

We’ve invited wise voices to lead us, including Kay Warren, John Swinton, Curt Thompson, Hilary McBride and Dan Whitehead, each bringing a unique lens, making this a dynamic gathering.   

Consider joining us this May 20-22 at Tyndale in Toronto – we’d love to have you part of the conversation!

Forward with hope and resilience

Though the world may feel increasingly uncertain, we are not easily broken.  God has built us with an incredible capacity to cope, even through high stress. While it takes some careful intentionality, loved ones, community, self-care and faith, we can navigate through this next chapter together, co-creating hope in our hearts and in our world.

Jennifer Bowen of Hamilton, Ont., is the executive director at Shalem Mental Health Network. The development of an early draft of this article and resource list was supported by AI.