Sociopolitical Stress

Expressing your feelings is important with coping with sociopolitical stress. It can provide an outlet for emotional release, preventing feelings from bottling up, which has been shown to lead to negative consequences for emotional, psychological, and physical wellbeing. Sharing your thoughts and emotions with trusted individuals can help you acquire validation, support, and valuable perspectives. Additionally, expressing your feelings can help you manage your own reactions to stressful events. 

Limiting news consumption and taking a social media break can be beneficial for managing sociopolitical stress. Constant exposure to negative news can contribute to various feelings, including anxiety, stress, sadness, and hopelessness. Refraining from news sources and social media can allow for a mental break, reducing the influx of stressful information. It is important to find a balance between staying informed and protecting your mental health.

Maintaining a healthy routine and engaging in healthy activities can be essential for coping with sociopolitical stress. A consistent schedule can provide stability and predictability, reducing feelings of uncertainty. Engaging in physical activity, or pursuing hobbies can help to manage stress, improve mood, and boost overall well-being. Prioritizing self-care activities can help individuals maintain a sense of control and resilience in the face of challenging circumstances. 

Practicing mindfulness and medication can be helpful tools for coping with sociopolitical stress. These techniques help individuals to become more present and aware of their thoughts and feelings, reducing rumination and anxiety. Mindfulness and medication can also improve emotional regulation, empathy, and resilience. Cultivating a sense of calm and inner peace can help individuals better navigate the challenge and uncertainties regarding sociopolitical events. 

Seeking social support and community can be invaluable for coping with sociopolitical stress. Connecting with others who share similar experiences can provide a sense of belonging, understanding, and validation. Sharing thoughts and feelings with trusted friends, family, or support groups can offer psychological support, practical advice, and helpful perspectives. Being part of a supportive community can help individuals feel less isolated and more empowered to address challenges together. 

Be an Active Listener

• Minimal Encouragers
  • Demonstrating you are listening without interrupting the flow of dialogue.
  • “Yeah,” “I hear you,” “I see,” “Oh my”
• Nonverbal Encouragers
  • Nod, lean forward, open stance, moderate pace and tone of speech
• Open-ended Questions
  • Ask questions that invite full-sentence responses.
  • Avoid questions that offer yes/no answers.
• Mirroring
  • Repeat elements of what the person says using their exact language.
• Paraphrasing
  • Restating in your own words.
  • “You presented to the class on a topic that was really important to you. During the presentation some people were on their phones. You felt like the audience wasn’t listening and that was hurtful.”
• Summarizing
  • A short version of main points.
  • “You presented to the class, and it didn’t feel like anyone was listening.”
• Seek Balance, Avoid Extremes
  • Use realistic terms such as, “often” or “sometimes” in place of “always” or “never.”
• “I” Messages
  • Enhancing engagement and reducing defensiveness by starting statements with “I”
  • “I notice that when we start to talk about our classes, we often end the conversation about politics.”
  • “I feel disconnected from you when we talk about politics.”
• Labeling Emotions or Sensations
  • Name the feeling that you are noticing.
  • Acknowledge that feeling word might not feel accurate or true for that person.
  • “I’m hearing that you might be frustrated with what I just said.”
  • “I can tell this means a lot to you.”
  • "I see you feel passionately about this.”
• Redirect
  • Remind yourself of the initial goal of the dialogue and return to that.
  • “I’m realizing this conversation began when you asked about how my classes were going, and I didn’t actually answer you yet. Oops, we digressed! Actually, my classes are going great overall…”

Put People Before Politics

• Connect about something beyond politics.
  • Learn more about talking to people you disagree with.

Opt Out 

• Set a boundary.
  • Say "no thank you," "I'm not available to talk right now," "I can help, but not at this time," or other ways to clearly say "No."
  • Ask yourself if you must be the one involved in this conversation or whether it is possible to delegate to someone else.
  • "I have to go now."

Taking part in civic engagement is important for coping with sociopolitical stress. Actively participating in the voting process, student/local government, volunteering, or advocating for different causes can help individuals feel a sense of agency and empowerment. Engaging in these actions can help moderate feelings of helplessness, hopelessness, and isolation. Importantly, civic engagement offers opportunities to increase one's sense of safety, support and belonging by engaging with individuals who share similar interests, beliefs and goals. 

Seeking professional help can be an important step in coping with sociopolitical stress. While feelings of anxiety, stress, and sadness are common reactions to sociopolitical stress, they can sometimes become chronic and interfere with several areas of an individual's functioning. At this point, a mental health professional can help provide specialized guidance, support, and treatment. Therapists can help individuals develop coping strategies, manage unhelpful emotions, and build resilience. Professionals can be particularly helpful for those experiencing significant trauma or difficulty functioning due to sociopolitical stress.