5 Strategies for Managing Stress During Times of Change
Change is a natural part of life, but it often brings with it a sense of unease. Everyday anxiety, the kind we all experience at some point, can become more pronounced during significant transitions, such as when the leadership of a nation shifts from one political party to another. This anxiety isn't pathological—it doesn’t require a therapist or medication—but it can still feel overwhelming. The good news is that there are practical steps you can take to manage this kind of stress and maintain a sense of balance.
The Wednesday after Obama was elected President back in 2008, a Republican friend of mine was completely stressed out about what might happen next. Obama had inherited the worst financial crisis since the Great Depression – from a Republican Administration that had loosened banking regulations to the point where there were all these “subprime loans” going bad. But my Republican friend truly believed that a Democratic administration, was incapable of steering us out of such troubled times. Needless to say, we made it through that difficult period and yet you could almost predict, the pendulum would swing back in the opposite direction just 8 years later.
So let’s explore the nature of everyday anxiety – while stepping back to also see the big picture - and examine five effective ways to cope with it, during these times of political and societal change.
Understanding Everyday Anxiety
Everyday anxiety is the type of stress you feel when faced with uncertainty or upheaval. It’s a reaction to the unknown—what might happen, how it could impact your life, and whether you'll be able to adapt. For instance, during a change in political leadership, people often worry about shifts in policies, societal norms, and economic stability. Even if these changes don’t directly impact you, the constant media coverage and heated discussions can heighten your stress levels.
It’s important to acknowledge that this type of anxiety is normal. It stems from our brain’s natural tendency to focus on potential threats, a survival mechanism inherited from our ancestors. However, in our modern world, this mechanism can be counterproductive, leading to sleepless nights and constant worry about things beyond our control.
Here are five strategies to help you navigate these turbulent times with resilience and calm.
1. Limit Your Exposure to News and Social Media
During periods of political change, the 24-hour news cycle and social media feeds can amplify anxiety. Every headline and tweet can feel urgent and alarming, even when it’s not directly relevant to your life.
Set boundaries around how much news you consume. For example, designate specific times to check the news and avoid it outside those windows. Consider a social media detox or curating your feed to focus on positive or neutral content. This approach reduces the "echo chamber" effect, where you’re constantly bombarded with emotionally charged opinions.
2. Focus on What You Can Control
One of the main drivers of anxiety is feeling powerless. When changes happen at a national or global level, it’s easy to become overwhelmed by the sheer scale of events. Instead, shift your focus to what you can control in your daily life.
This might include maintaining your personal routines, supporting causes that align with your values, or fostering connections in your community. Taking small, meaningful actions—like volunteering, donating to a charity, or simply being kind to those around you—can provide a sense of agency and purpose.
3. Practice Mindfulness and Deep Breathing
Mindfulness is a powerful tool for managing everyday anxiety. It involves bringing your attention to the present moment, helping you step out of the endless cycle of "what if" thoughts. Even a few minutes of mindfulness practice can reduce stress and improve focus.
Try this simple exercise: Sit in a quiet space, close your eyes, and take slow, deep breaths. Inhale for four counts, hold for four counts, and exhale for four counts. Pay attention to the sensation of your breath entering and leaving your body. When your mind starts to wander, gently bring your focus back to your breath. This practice can help calm your nervous system and bring clarity to your thoughts.
4. Seek Connection and Support
Humans are social creatures, and connection is a key component of emotional well-being. During times of change, it’s easy to feel isolated or stuck in your own thoughts. Reaching out to friends, family, or supportive communities can help you process your feelings and gain perspective.
Engage in open, respectful conversations where you can share your concerns without fear of judgment. Remember that it’s okay to seek professional help if your anxiety feels overwhelming. Sometimes, talking to a counselor or therapist can provide tools and insights to help you navigate challenging times.
5. Focus on the Bigger Picture
Change, even when it feels disruptive, is often a natural part of progress. Political shifts, for instance, are a testament to the democratic process and the resilience of institutions. While it’s normal to have concerns, it’s helpful to remind yourself that society has weathered significant transitions before and emerged stronger.
Cultivate gratitude for the aspects of your life that remain stable and fulfilling. Whether it’s your relationships, career, or personal passions, focusing on what’s going well can provide a sense of stability amidst uncertainty.
Final Thoughts
Anxiety during times of change is a normal reaction to the unknown. By limiting exposure to triggering information, focusing on what you can control, practicing mindfulness, seeking support, and keeping the bigger picture in mind, you can reduce stress and build resilience. Interestingly, my Republican friend reported that while he didn’t vote for anyone the first time, he did vote for Trump this time.
Remember, every challenge is an opportunity for growth. Navigating the uncertainties of political or societal change with intention and care can lead to a greater sense of self-awareness and strength. So take a deep breath, take care of yourself, and trust that you have the tools to handle whatever comes your way.
James Porter
Author