Politics….what a polarizing word to even write (big long heavy sigh)…No matter what side of the fence you are on, we are all dealing with intense 24/7 news cycles, social media debates, and daily or hourly political changes and chaos. I was asked by a few leaders to write about this, and I’ve been procrastinating because it’s just plain OVERWHELMING sometimes. But we have to learn to manage it, so how do we stay centered in the chaos?

It’s easy to constantly feel anxious, triggered, exhausted, drained or have waves of fear, rage, or just check out. Staying politically informed is important – and so is protecting your mental and emotional well-being.

Here are 5 practices that I do personally and coach my clients on as they navigate these politically intense times.

1. Create Media Boundaries

It’s easy to constantly scroll headlines, get sucked into social feeds or news stations, but too much exposure heightens anxiety and stress. Try designating specific times of day to check the news and avoid looking at the news as your first waking activity or doomscrolling before bed. Curate your news sources and put some structure around “news and media time”. This helps not being swept away into every breaking news announcement and headline. Politics isn’t going anywhere. The impact of it will be there after your meeting or your lovely family dinner. Stay present in your life and work, create boundaries and breaks – or fasts – when needed.

2. Do Daily Centering Practices for your Nervous System

It’s critical to have regular practices to center and calm your mind, heart, body and our nervous systems. The way we get our news is primarily negative and our brains automatically goes to fear and threat which floods our fight, flight or freeze reactions in our nervous systems. Implement routine morning, mid-day and before bed centering practices which could be a 2-minute breathing exercise, stretching, walk in nature, journaling, meditating or any physical or energetic activities that help release anxiety and be in the present moment. There are so many options, apps and ways to get centered, but if you need any ideas, please email me and I’ll send suggestions. These habits will bring you peace in your mind and body instead of walking around with your nervous system on fire.

3. Give Yourself a Pause from Politics when you are Emotionally Triggered

Do not – let me repeat – do not post on social media OR have a sensitive political conversation with high stakes when you are in a highly emotional triggered state. There is a difference between having a burning passion around something you need to say versus burning down anyone or anything who disagrees with you. If you have big emotional trigger and can’t have a productive conversation with someone, give yourself a PAUSE. Create space to reflect, process, calm your nervous system and re-center yourself. Ask yourself the deeper reason of WHY it tweaks you and WHAT you want to do about it with purposeful intention, before you act out, or go into a downward internal spiral.

4. Discern what Actions are Best to Empower You and Your Relationships

When you are centered, discern what you need to do empower yourself. If a person or group is constantly triggering you, have an honest conversation with them to have better dialogue, collaboration or respect for differences – OR – give yourself distance or a boundary and decide how and if you will continue engaging with them. For example, after setting clear boundaries of no political talks, a visitor at my house got worked up about an issue we disagreed on and began yelling and badgering me, while my 11-year-old daughter listened and was scared and shocked in the corner (and yes, that really happened). That is a NOPE, NO, not OK, a violation of boundaries and respect for my space, family and our relationship. You have permission to have whatever boundaries you choose to have well-being, a supportive environment and healthy relationships.

5. Get into Community with People that Lift You Up and Share Your Values

Social connection is important, especially if you are creating better boundaries, or feeling overwhelmed, fearful or isolated. Channel your energy into groups, people, organizations that share your values and similar causes you care about. People that give you inspiration and hope, good mojo and support. Create relationships and conversations beyond political affiliations – share meals, laughs, work and life with others and remind yourself of your shared humanity. There is more to life than the latest politics or news headlines. At the end of the day, people are what matter….

If any of these tips were helpful or you have other practices that are working for you, I’d love to hear them…shoot me an email.

Stay centered and be well, we are in this TOGETHER.