As an integrative psychiatric nurse practitioner in Washington, DC, I often find myself at the intersection of mental health and politics. Now, more than ever, with the 2024 election cycle well underway I am seeing a dramatic increase in reported symptoms of anxiety, depression, ADHD and burnout related to politics.
The latest research from the American Psychological Association offers a fascinating glimpse into the emotional underpinnings of political engagement, relevant to 2024 election cycle.
In this blog post, I’ll break down the key points of this research, explore how ACT and integrative psychiatry can help, and discuss what individuals can do given today’s charged political climate.
The Emotional Rollercoaster of Political Engagement
The recent article from the American Psychological Association delves deeply into the complex emotional dynamics that drive political engagement. Titled “Emotions and Political Behavior: The Role of Emotional Responses in Political Decision-Making,” this research sheds light on how our feelings—ranging from anger and fear to hope and enthusiasm—are not just byproducts of our political environment but active drivers of our political actions.
One of the key insights from the article is the idea that emotions can act as a double-edged sword in political engagement. The authors note, “Emotions such as anger and fear can mobilize individuals to participate in political activities, but they can also lead to polarized thinking and a rejection of opposing viewpoints.”
This perfectly encapsulates the emotional rollercoaster many of us experience during election cycles. Anger, for instance, can be a powerful motivator, pushing us to advocate for change or to support a candidate who promises to address our grievances.
However, as the article suggests, it can also narrow our perspective, making us less open to dialogue and more entrenched in our positions.
Living and working in Washington, DC, I see these dynamics play out daily. The emotions tied to politics here are palpable—they influence conversations in coffee shops, dictate the tone of social media interactions, and even impact personal relationships.
The article further explains, “Emotional responses to political events are not merely reactions; they are integral to how individuals process information and make decisions.” This highlights the deep connection between our emotions and our political behaviors, suggesting that understanding and managing these emotions is crucial, especially in a highly charged election season like the one we’re heading into.
Yet, while emotions can be powerful motivators, they can also overwhelm us. The constant influx of news, debates, and political ads can heighten our emotional responses, leading to stress, anxiety, and even burnout. The article emphasizes this point by stating, “Prolonged exposure to emotionally charged political content can lead to emotional exhaustion and disengagement.”
This is a critical reminder that while it’s important to stay informed and engaged, it’s equally important to manage our emotional well-being, particularly as we approach the 2024 election.
Understanding the role of emotions in political engagement is not just about recognizing their impact—it’s about learning how to navigate them effectively. This is where the principles of integrative psychiatry and therapies like Acceptance and Commitment Therapy (ACT) can offer valuable tools for maintaining emotional balance.
Addressing Political Emotions with Integrative Psychiatry and ACT Therapy
In integrative psychiatry, we take a holistic approach to mental health, recognizing that our emotional, physical, and psychological well-being are deeply interconnected. Emotions like anger, fear, and hope not only influence our political decisions but also have tangible effects on our mental and physical health.
This is where the principles of Acceptance and Commitment Therapy (ACT) come into play, providing a framework for understanding and managing these emotions effectively.
ACT therapy is particularly relevant when discussing the emotional landscape of politics because it encourages us to accept our emotions as they are, rather than trying to avoid or suppress them. The APA article notes, “Emotions are central to how individuals process political information and engage with political content.” In other words, our emotional responses are not just reactions; they are integral to how we perceive and interact with the world, including the political sphere.
ACT helps us acknowledge these emotions without judgment, allowing us to understand their origins and impacts without being overwhelmed by them.
For example, during the 2024 election cycle, many individuals may experience heightened anxiety about the potential outcomes or frustration with the political process. Instead of attempting to push these feelings aside, ACT encourages us to embrace them as a natural part of our experience.
The key is to recognize that these emotions are valid and informative—they tell us something about what we value and care about deeply.
As the APA article puts it, “Emotional responses are often reflective of underlying values and beliefs, driving individuals to engage with political content that resonates with them.” By accepting these emotions, we can better understand our motivations and align our actions with our core values.
Moreover, ACT therapy emphasizes the importance of distinguishing between what we can control and what we cannot. This is especially relevant in the context of politics, where so much feels uncertain and beyond our influence. ACT provides a valuable tool here by helping us redirect our focus toward what is within our control—our actions, decisions, and responses.
For instance, you might feel overwhelmed by the constant stream of political news, much of which is outside your direct influence. Through the lens of ACT, you would acknowledge this emotional response and then choose to focus on actions that align with your values and are within your control, such as engaging in meaningful political discussions, volunteering for a cause you believe in, or simply setting boundaries around your media consumption to protect your mental health. This approach not only helps reduce stress but also enhances your sense of agency and purpose during challenging times.
Integrative psychiatry, combined with ACT, offers a comprehensive way to manage the emotional impact of political engagement. By accepting our emotions, understanding what drives them, and focusing on what we can control, we can navigate the political landscape with greater resilience and clarity.
The 2024 Election Cycle: More Than Just a Vote
Divisiveness is a major issue in today’s political landscape. The APA article highlights how emotions like anger and fear can contribute to polarized thinking, where individuals become increasingly entrenched in their views and less willing to consider alternative perspectives.
This polarization can lead to a lack of acceptance of differing opinions and a growing intolerance for those who hold opposing views. The article states, “Political engagement often leads to a reinforcement of pre-existing beliefs, which can create a divide between different groups and hinder constructive dialogue.”
This lack of acceptance not only fractures communities but also contributes to a heightened sense of stress and anxiety, as people feel isolated from those who think differently.
Living in echo chambers—where we are surrounded only by information and opinions that align with our own—further escalates these issues. Echo chambers reinforce our beliefs and make it difficult to see the world from another person’s perspective.
This can lead to generalizing about those on the “other side,” painting them with broad strokes as misguided or even malicious.
“When individuals limit their exposure to differing viewpoints, they are more likely to develop negative stereotypes about those who do not share their beliefs, leading to increased social and political division.” This generalization fosters an environment of hostility and fear, which not only damages relationships but also contributes to chronic stress, a known factor in numerous health issues.
From an integrative psychiatry perspective, the implications of this divisiveness are significant. Chronic stress, driven by political divisiveness and intolerance, can lead to a range of health problems, including anxiety, depression, cardiovascular issues, and weakened immune function.
ACT therapy offers valuable strategies to counteract these harmful dynamics. One of the core principles of ACT is acceptance—acknowledging that we live in a diverse world where people will have different opinions, values, and beliefs. Instead of resisting or fighting against this diversity, ACT encourages us to accept it as a natural part of life.
This doesn’t mean agreeing with everything, but rather recognizing that differing perspectives exist and that intolerance or refusal to accept these differences only leads to greater conflict and stress.
Additionally, ACT teaches us to focus on what we can control. While we cannot control the opinions or behaviors of others, we can control our own responses. We can choose to engage in constructive dialogue, seek out diverse perspectives, and avoid the pitfalls of echo chambers. By doing so, we not only reduce our own stress levels but also contribute to a more tolerant and open-minded society.
Another aspect of ACT that is particularly relevant in this context is the idea of cognitive defusion, which involves distancing ourselves from our thoughts and recognizing that they are just that—thoughts, not absolute truths. This can help us break free from the cycle of generalization and intolerance that often accompanies political engagement. By practicing cognitive defusion, we can become more aware of when we are falling into the trap of seeing others as mere stereotypes and instead approach them as complex individuals with their own valid experiences and beliefs.
Implications for Individuals: Acceptance, Control, and Mental Health
Navigating the emotionally charged atmosphere of the 2024 election cycle can be challenging, but there are concrete steps you can take to protect your mental health. Here’s a list of actionable strategies rooted in the principles of Acceptance and Commitment Therapy (ACT) and integrative psychiatry:
1. Practice Emotional Acceptance
• Example: When you feel anxious about political developments, instead of pushing the anxiety away or trying to distract yourself, acknowledge it. Say to yourself, “I’m feeling anxious, and that’s okay. It’s a natural response to something I care about.”
• Why it helps: Acceptance reduces the struggle against unwanted emotions, allowing you to experience them without becoming overwhelmed. This can lead to a more balanced emotional state and prevent the escalation of stress.
2. Set Boundaries Around Media Consumption
• Example: Limit your daily intake of political news to specific times, such as 30 minutes in the morning and 30 minutes in the evening, and avoid checking news or social media right before bed.
• Why it helps: Continuous exposure to politically charged content can heighten stress and anxiety. Setting boundaries helps you stay informed without becoming emotionally drained.
3. Focus on What’s Within Your Control
• Example: Engage in actions that align with your values, such as volunteering for a campaign, participating in local community initiatives, or having respectful conversations with friends and family about political issues.
• Why it helps: Focusing on controllable actions empowers you and reduces feelings of helplessness. It shifts your attention from outcomes you cannot control, like election results, to positive contributions you can make.
4. Engage in Mindful Communication
• Example: When discussing politics, practice active listening and avoid immediately reacting with anger or frustration. Use phrases like “I see where you’re coming from” or “That’s an interesting perspective” to keep the conversation open and constructive.
• Why it helps: Mindful communication fosters tolerance and reduces the likelihood of conflict. It helps you stay connected with others, even when you disagree, and prevents the stress associated with hostile or unproductive arguments.
5. Avoid Echo Chambers
• Example: Deliberately seek out news sources or conversations that present multiple viewpoints. Join a discussion group that includes people with different political beliefs, or follow social media accounts that challenge your perspectives in a respectful way.
• Why it helps: Exposure to diverse opinions prevents the narrow thinking that can occur in echo chambers. It encourages critical thinking and reduces the polarization that contributes to stress and anxiety.
6. Incorporate Stress-Relief Practices
• Example: Integrate relaxation techniques into your daily routine, such as deep breathing exercises, meditation, or yoga. Physical activities like walking or running can also be effective in managing stress.
• Why it helps: Regular stress-relief practices help to mitigate the physical and mental toll of political engagement. They promote overall well-being and resilience, making it easier to handle the ups and downs of the election cycle.
7. Stay Connected to Your Values
• Example: Reflect on what truly matters to you in this election—whether it’s social justice, economic stability, or environmental protection—and let these values guide your actions and decisions.
• Why it helps: Staying connected to your values provides a sense of purpose and direction. It helps you navigate political stress with clarity and intention, ensuring that your engagement is meaningful and aligned with what’s most important to you.
By implementing these strategies, you can maintain your mental health and well-being during the 2024 election cycle. Remember, while you cannot control the broader political landscape, you can control how you engage with it and how you manage your emotional responses. These practices will not only help you stay grounded but also enable you to contribute positively to the political process in a way that is sustainable and fulfilling.
A Light-Hearted Take on the Seriousness of Politics
It’s easy to get caught up in the urgency and gravity of the moment. The stakes feel high, emotions run deep, and every headline seems to scream the importance of the latest political development.
But while it’s important to stay informed and engaged, it’s equally crucial to remember the bigger picture and not take everything too seriously. When viewed through the lens of human history, each seemingly monumental event today may not be as earth-shattering as it feels in the moment.
The Perspective of Time
Throughout human history, countless events have been hailed as pivotal, world-changing moments—only for many of them to fade into the background as time marches on. Think about the political scandals, wars, and social upheavals of the past. While some have indeed shaped the course of history, many others, which once seemed all-consuming, have become mere footnotes in the grand narrative of humanity.
For instance, consider the intense political debates of past centuries. The fervor with which people argued their positions, the alliances formed, and the enemies made, all seemed critical at the time.
Yet, many of these disputes are now little more than paragraphs in history books, their once-dominating importance now overshadowed by the passage of time and the emergence of new challenges and ideas.
This perspective doesn’t diminish the significance of today’s events but rather places them in a broader context.
It reminds us that while our actions and decisions are important, they are part of a much larger, ongoing story. This realization can help alleviate the pressure and anxiety that often accompanies political engagement, allowing us to approach it with a sense of calm and perspective.
The Insignificance of Each Seemingly Large Event
In the grand scheme of things, the outcome of a single election or the rise and fall of a particular political figure may not drastically alter the course of human history. While it’s true that political decisions can have consequences, it’s also true that life goes on, societies adapt, and new challenges arise. The things that seem all-consuming today will likely be replaced by new concerns tomorrow.
This doesn’t mean we shouldn’t care about politics—it’s vital to be informed and to participate in the democratic process. But it does mean we should be wary of letting politics dominate our lives to the point where it negatively impacts our mental health.
As the APA article suggests, “Emotional responses to political events can lead to a cycle of stress and burnout if not managed appropriately.” By keeping a sense of humor and perspective, we can avoid falling into this cycle and maintain a healthier relationship with the political process.
Life Beyond Politics
It’s important to remember that life is about more than politics. Elections and policies matter, but they are just one aspect of our lives. There’s a whole world out there filled with beauty, creativity, relationships, and personal growth that exists independently of who’s in office or what laws are being debated.
Engaging in activities that bring you joy—whether it’s spending time with loved ones, pursuing a hobby, or simply enjoying nature—can provide a much-needed balance and remind you of the richness of life beyond the political sphere.
In this context, not taking things too seriously means allowing yourself to step back and enjoy the small, meaningful moments of life. It means laughing at the absurdities of politics rather than getting lost in the seriousness of it all.
As the saying goes, “this too shall pass,” and it’s a useful mantra to keep in mind when the political world feels overwhelming. Remembering the impermanence of these events can help you maintain a sense of equanimity and prevent you from being consumed by the present moment’s intensity.
The Value of Humor and Light-Heartedness
Humor is a powerful tool in managing stress and maintaining perspective. It allows us to find joy in even the most trying times and to connect with others through shared laughter. In the context of politics, a light-hearted approach can diffuse tension, foster goodwill, and remind us that we’re all in this together, despite our differences.
"But Ryan how can you laugh at time like this?????"
My response is simple: a life without laugher, humor, warmth, and joy is a sad life. Your life is today, so if today is all strife, upset, and no joy, is your life joyful?
For example, instead of getting angry at a political debate, find the humor in the situation. Share a political cartoon with a friend, or watch a satire show that pokes fun at the absurdities of the political process. These small acts of light-heartedness can provide relief and remind you not to take everything too seriously.
Conclusion: Embracing Acceptance and Committment Therapy and Integrative Psychiatry for a Healthier Political Season
As we power through the 2024 election cycle, let's recognize the powerful emotions at play in our political engagement. This research, coupled with the principles of ACT therapy, reminds us that while we may not control the political outcomes, we do have control over our reactions and how we care for our mental health. By accepting our emotions without letting them overwhelm us, focusing on what we can influence, and applying integrative psychiatric practices, we can navigate this tumultuous period with resilience and clarity.
For those of you in the Washington, DC area looking for a psychiatric provider, or anyone interested in integrative psychiatry, remember that you don’t have to face these challenges alone. If you’re feeling overwhelmed, anxious, or unsure how to manage your emotional responses to the political climate, reach out. As an integrative psychiatric nurse practitioner, I’m here to help you develop strategies that align with your values and mental health needs.
Whether you’re dealing with election-related stress, political burnout, or simply want to explore a more holistic approach to mental wellness, I invite you to connect with me. Together, we can create a personalized plan that not only addresses your immediate concerns but also equips you with tools for long-term mental well-being.