Self-care and Healing Relationships in this Polarized Political Climate
Tips from neurodiversity affirming therapists in Bethesda, MD
No matter what political party you support, we can all agree that it's hard not to get pulled into the chaos of this polarized political climate. Especially when it feels like everything is divisive and seems to be getting worse.
Staying mentally well is a huge challenge. It’s difficult to feel grounded when so much of the discourse feels hostile or extreme, particularly if it comes from the people you love. Prioritizing your own mental health while navigating relationships is crucial, now more than ever!
Maintaining trust in family relationships
If you’re like me, you probably know of someone personally who voted opposite of you or has opposing views. It has made you question the safety of the relationship, whether or not you can trust them or remain close. It’s tough when politics becomes a source of division with people you care about. It breads anxiety, mistrust, betrayal and anger.
Healing relationships in this polarized political climate can be one of the most difficult yet meaningful things you can do. Healing can even lead to growth and deeper understanding– if you're willing to approach it with patience, empathy, and a commitment to preserving the connection.
There is HOPE. Healing IS Possible.
Sports are a great example of healing in action. The Washington Commanders made it to the divisional playoffs again after 19 years! The community came together, no matter their political views.
In sports, people find harmony and humanity. The main thing remained– unity to support the team and having faith and belief in their ability to overcome. That is the hope and connection needed in our hearts and homes right now.
Put Your Mental Health Before Politics
This includes the relationship with yourself and others. Ask yourself if getting wrapped up in the chaos is taking a toll on you physically. Emotional stress makes a significant impact on our physical wellbeing. We typically don’t notice we are stressed until that shoulder pain just won’t go away or we haven’t had a good nights sleep in a while. Is politics worth you sacrificing your sanity?
Of course not! Your mental health is most important. Prioritizing through physical activity, meditation, journaling, or just stepping away from politics for a while, helps you to release tension, recharge, stay centered and prevent feeling hopeless. What strategies have worked for you? Give yourself permission to prioritize what matters most.
Consistency matters. Be there for each other on a regular basis.
Healing relationships in such a charged political climate doesn’t happen overnight. It takes time, and it involves showing up for each other consistently. Even if a political disagreement lingers, nurturing the relationship outside of politics and creating spaces for mutual support, kindness and love can keep the connection intact. Cook together, watch your favorite show together or play music and dance it out together.
Consuming certain media can also take its toll. Take a media break. Limit the time you spend watching the news, reading the articles and scrolling on social media. Use this time to ground yourself and find peaceful ways to channel your energy, like through activism, volunteering, or supporting causes close to your heart.
Find Common Ground
Healing the divide involves trying to focus on common ground, even when it feels like everything is up for dispute. It requires compassion, empathy, listening, and being willing to engage with others from different perspectives without assuming the worst of them.
In any disagreement, it’s important to remember that the relationship itself should take priority over winning an argument.
You are not the problem. Your loved one is not the problem. The problem is the problem.
Separate the problem from the person. Focus on mutual respect, gaining understanding and finding places where you agree. Describe the specific actions or behaviors that are causing concern, rather than making personal attacks about someone's character or intentions.
It’s possible you both care deeply about helping others, even if you have different ideas about how to go about it. Highlighting shared values and goals can help reduce the emotional charge of political disagreements.
Practice active listening and empathy. Active listening is where you genuinely try to understand the other person’s point of view. You are listening to understand, not listening to respond.
Understanding why people hold different beliefs can open doors to compassion. Everyone’s life experiences shape their views and values. Understanding that can soften the divide and create a path towards healing. The bond you share with them is still far more important than any single disagreement.
For your own mental wellbeing, it’s important to set boundaries and recognize when engaging in certain debates is weighing too heavy on you. Agreeing to disagree can be a way of respecting each other’s autonomy while still maintaining a connection.
Be Open to Change in Yourself
Be open to your own growth during the healing process. It’s not just about “making” others change their perspectives and see things your way. Its a two-way street of compromise. Sometimes, a heated debate can make us realize we hold assumptions that need to be challenged or that our own beliefs may not be as sound as we thought. I know it’s hard to hear that maybe you are co-owner of the disconnection. Take a deep breath. You can handle these uncomfortable feelings and make space for change.
Healing can happen when we’re open to shifting our perspectives. This takes emotional intelligence and vulnerability. A heartfelt apology when you’ve hurt someone and setting the ego aside for true compassion. How do you make yourself more internally at peace and open to change before you have the meaningful conversations? Put yourself in the right mindset. Go in cool, calm, collected and open to…change. You got this. For more about how to stay calm, click here.
HOPE: Hold On, Peace Exists
Martin Luther King, Jr. said that we should accept disappointment, but never lose hope. Hope is a powerful thing. It helps us carry on during difficult times and gives us the strength to do the impossible. Hope shows up in all forms. It may be through an act of kindness, a moment of gratitude, a deep belly release of laughter or the unforgettable team pride of the Washington Commanders playing in the NFC Championship after 33 years!
Faith can also play a powerful role in bridging political divisiveness. Faith steps in when you trust in something beyond your immediate understanding. Faith encourages values like love, empathy, humility, and the recognition of shared humanity. Many faith traditions emphasize the importance of treating others with respect and dignity, regardless of their political or ideological differences.
“Now faith is the substance of things hoped for, the evidence of things not seen.” – Hebrews 11:1 KJV
The principles of faith can help you stay grounded in your relationships and in your approach to political discourse. It can provide a deeper sense of purpose, a clearer mind and a more compassionate heart. Even just a few moments of spiritual practices can help you reset and approach conversations more thoughtfully.
What spiritual practices offer you peace of mind and hope? Prayer, meditation, fasting? These practices remind you that your worth isn’t determined by political affiliation and that peace comes from within.
“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.” – Romans 15:13 NIV
Faith, empathy, and connection. Each of these can help support your mental health during this moment of rapid change and intense polarization. What else helps you to stay grounded? Take a moment to make yourself a list. And of course, if staying grounded on your own is getting difficult, we’re here.
