You are not alone. Across
the globe, hearts and minds stir in response to the political winds sweeping
through the U.S. In my conversations with Americans and voices from distant
shores alike, I hear a shared unease about democracy's fragile future. No matter
where you stand on the political spectrum, it’s hard to escape the weight of a
world in turmoil. Your nervous system inevitably reacts to the upheaval. The
threads of mental health and political tension are intricately woven together,
especially for marginalized communities—people of color, women, and LGBTQ+
individuals—who bear the brunt of discrimination and the steady erosion of
freedoms.
Taking a somatic approach to
navigating the current political tensions involves recognizing the role of the
autonomic nervous system (ANS). The ANS, a key part of the central nervous
system, governs our fight, flight, or freeze responses, and plays a central
role in our sense of safety, connection with others, and ability to recover
from overwhelming experiences. To maintain your well-being in these
unprecedented times, it's crucial to learn how to manage your nervous system
activations and become your own protective container. Your body can serve as
this container—a vessel in which you can settle and access a sense of safety. A
settled body becomes a resource that can support you through turbulent times,
including political unrest. I encourage you to explore the strategies outlined
below, which can support your ANS toward safety and regulation, ultimately
activating the parasympathetic nervous system.
1) Your nervous system is
constantly responding to your news consumption. Sensational headlines,
emotionally charged stories, and captivating images all impact both your body
and mind. Many TV networks are run by people who have perfected the art of hooking
viewers by creating a sense of urgency and fear. They essentially take their
audience on a roller coaster ride without them even realizing it. This daily
emotional upheaval can lead to anxiety, a common experience for those who
expose their minds and bodies to negative news. Try to limit your news
consumption as much as possible, and switch to something more uplifting.
2) Take a break from your
phone and embrace the opportunity to connect with others. As human beings, we
thrive and experience joy through meaningful connections. Sharing a cup of tea
with a caring friend and exchanging uplifting stories can help calm your
nervous system. The more you substitute face-to-face human interaction with
phone use, the more isolated you may feel. Isolation can trigger your nervous
system to shift into survival mode, while healthy connection with others can
help put your nervous system at ease.
3) Take a moment to track
your breathing. Pay attention to your breathing pattern. Do you tend to breathe
shallowly, or are you engaging in diaphragmatic breathing? Try taking a few
deep breaths and notice how your system responds. Do you feel more relaxed when
you focus on your breath as it enters and leaves your body? Being aware of your
deep breathing can help ground you in the present moment and support your ANS
in shifting to the parasympathetic system.
4) Treat yourself with
kindness and be mindful of the quality of your thoughts. As the Persian poet
Rumi puts it, “If your thought is a rose, you are a rose garden; and if your
thoughts are thorns, you are just kindling for the bath stove.” How you think
directly impacts your well-being. If you fixate on the current political
situation, it can cause unnecessary stress and disrupt your sleep. Take a pause
to observe the activity of your mind and notice how you're feeling inside. If
you detect tension in your body, try focusing on something that helps you feel
better. For instance, recall a time when you had fun or take a mindful walk,
paying attention to what catches your eye and brings you joy.
5) You have the power to
refuse to focus on toxic political discourse and, instead, choose to notice
what uplifts and empowers you. When it comes to where you direct your
attention, you are in control. Don’t let anyone hijack your attention span or
undermine your ability to thrive. Seek out others who value their mental health
and the well-being of their nervous systems, and together, you can embrace what
brings you joy while firmly opposing any system of government that threatens
your equal rights. You can learn from past generations who managed to stand up
for what they believed in while making time for joy. For example, during the
height of the AIDS crisis, not only gay men but also other members of the queer
community engaged in activism, balancing it with dancing all night to avoid
dorsal vagal shutdown. Dorsal vagal shutdown occurs when the body enters a
state of extreme collapse or immobility, often as a response to feeling
overwhelmed or in danger, and is connected to the body’s "freeze" response.
6) A simple practice that
can help your nervous system shift toward the parasympathetic state is to fully
embody positive life events. When you experience something uplifting, make it a
habit to feel it in your body. For example, when someone shows you kindness or
when you play with your pet, pay attention to how it feels within you. Notice
the bodily sensations that arise from these positive moments. You might feel an
expansion in your chest or a lightness in your shoulders. The more you bring
awareness to these pleasant sensations, the more you support your autonomic
nervous system in experiencing safety and achieving regulation.
7) Practice mindfulness, a
valuable tool for anyone who wants to be fully engaged in the present moment.
It involves paying attention to whatever is happening right now, using your
sensory awareness to stay present. For example, when washing the dishes, notice
the feel of the soapy water on your hands. Similarly, paying attention to the
sensation of water on your body during a shower or the taste of your food while
eating are all ways to be mindfully present. Focusing on the sensations of the
moment can help you avoid getting lost in catastrophic political thinking and
feeling overwhelmed.
8) Finally, no matter what
political situation is triggering you or making you feel overwhelmed, you have
the right to heal from it. Life is meant to be an opportunity for growth,
prosperity, and the experience of love and joy—not for living in constant survival
mode. Somatic-focused therapy can help release tension from the body and
regulate your ANS. You don’t have to face overwhelming situations alone.
Reaching out and asking for help is a courageous step toward getting the
support you need to cope.
© Payam
Ghassemlou, SEP, MFT, Ph.D., is a psychotherapist (Marriage and Family
Therapist) who provides counseling online in California and Florida. www.DrPayam.com
