Political discourse is more polarized than ever. Whether it's scrolling through social media, watching the news, or engaging in conversations with friends and family, it’s easy to find ourselves overwhelmed by the intensity of political debates. This heightened tension often stirs up strong emotions—anger, frustration, fear, anxiety—that can be difficult to manage. During these times, building emotional tolerance is not just a survival skill; it’s essential for maintaining our mental well-being and fostering more constructive dialogue. Here’s how you can increase your emotional tolerance and navigate the choppy waters of political turmoil.
Understanding Emotional Tolerance
Before diving into how to build emotional tolerance, it’s important to understand what it is. Emotional tolerance refers to our ability to experience uncomfortable emotions without becoming overwhelmed or reactive. It’s not about suppressing or avoiding emotions but rather learning to sit with them, understand them, and respond to them in a healthy way. In volatile political times, emotions can run high, and the ability to tolerate these emotions can help us remain calm, think clearly, and engage more effectively in discussions.
Acknowledge Your Emotions
The first step to increasing emotional tolerance is simply acknowledging your emotions. When political tensions flare, it’s normal to feel a wide range of emotions—anger at perceived injustices, fear about the future, sadness over societal divisions. Instead of pushing these feelings away or pretending they don’t exist, recognize them. Say to yourself, “I’m feeling angry right now,” or “I’m feeling anxious about this situation.” By naming your emotions, you take the first step toward understanding and managing them.
Emotional Needs
Once you've identified what emotions you're feeling, take a moment to think about what these emotions mean you need. If you're very angry, you might need space or time away from the argument or trigger. If you're sad or disappointed, you might need to think deeply about what these triggers or changes mean to you. If you feel overwhelmed, you might need to slow down, break it down into smaller tasks, or get help with whatever is overwhelming you. If you feel confused, you may want to gather more information.
Let Judgment Go
Mindfulness is a powerful tool for increasing emotional tolerance. It involves paying attention to the present moment without judgment. When you’re mindful, you observe your thoughts and feelings as they arise, without getting caught up in them. This can be particularly helpful during volatile political times when emotions are easily triggered.
For example, if you feel a surge of anger after reading a political post online, take a moment to pause. Notice the physical sensations in your body—the tightening in your chest, the heat rising to your face. Observe your thoughts—perhaps a desire to lash out or defend your beliefs. By bringing mindfulness to these experiences, you create space between the emotion and your reaction, allowing you to choose a more thoughtful response.
Limit Exposure to Triggers
While it’s important to stay informed, constant exposure to political content can be overwhelming and exhausting. If you find that certain news outlets, social media platforms, or discussions are triggering intense emotions, consider setting boundaries. This might mean limiting the time you spend on social media, taking breaks from the news, or avoiding conversations that you know will lead to conflict. It’s not about burying your head in the sand but rather recognizing when you’ve reached your emotional limit. By limiting exposure to triggers, you give yourself the space to process your emotions in a healthier, more measured way.
Engage in Self-Care
Self-care is crucial for maintaining emotional tolerance. When you’re physically and mentally exhausted, it’s much harder to manage strong emotions. Engage in activities that help you recharge and ground yourself—whether it’s exercising, spending time in nature, reading a good book, or practicing relaxation techniques like deep breathing or meditation.
During politically volatile times, self-care also means being kind to yourself. If you find yourself overwhelmed, acknowledge that it’s okay to step back and take care of your emotional needs. By prioritizing self-care, you build the resilience needed to face challenging emotions with greater tolerance. Let go of judging yourself if you feel overwhelmed or disheartened. Make sure you talk to yourself like a true, supportive friend would.
Check for Unhelpful or Negative Thoughts
Our emotions are sometimes driven by our thoughts. In politically charged environments, it’s easy to fall into negative thinking patterns—catastrophizing, black-and-white thinking, or personalizing issues that are out of our control. These thought patterns can intensify emotions and make it harder to tolerate them.
One way to increase emotional tolerance is to challenge these thoughts. When you notice a negative thought, ask yourself: Is this thought based on facts? Am I assuming the worst-case scenario? Is there another way to look at this situation? Am I capable of dealing with what comes after the election? (of course you are!) By questioning your thoughts, you can shift your perspective and reduce the intensity of your emotions, while still respecting the emotion itself.
Bump Up The Empathy
Empathy is the ability to deeply understand the feelings of others. In political discussions, it’s easy to become defensive or dismissive of opposing viewpoints. However, by developing empathy, you can better tolerate not only your own emotions but also the emotions of others. Try to put yourself in the shoes of someone with a different perspective. What fears, values, or experiences might be driving their views? Even if you don’t agree with them, acknowledging their emotional reality can help you engage in more compassionate and less reactive conversations. This doesn’t mean you have to accept their beliefs or behaviors, but it does mean recognizing the humanity in others, even in the midst of disagreement.
Practice Non-Reactivity
In volatile political times, reactivity can lead to escalating tensions and unproductive arguments. Non-reactivity, on the other hand, is the practice of responding rather than reacting to emotional triggers. This means taking a moment to pause before responding to a provocative comment or piece of news.
When you feel the urge to react strongly, try counting to ten, taking a few deep breaths, or even stepping away from the situation for a moment. This brief pause allows your emotional response to settle, giving you the clarity to choose a response that aligns with your values rather than one driven by impulsive emotion.
Seek Support
You don’t have to navigate your emotions alone. During politically volatile times, connecting with supportive people can help you process your feelings and gain perspective. This might mean talking with a trusted friend, joining a support group, or seeking guidance from a therapist. Think about who you want to talk to, and make sure you aren't engaging in wishful thinking. For example, if you wish you could talk to your dad about a political topic, but realistically know he's going to have trouble maintaining his cool, then you should probably pick someone else to talk with.
Sharing your emotions with supportive people can reduce their intensity and provide you with a sense of validation and understanding. It can also offer you new insights and coping strategies that you might not have considered on your own. Remember, seeking support is not a sign of weakness—it’s a way to strengthen your emotional resilience. We're pack animals, after all. Don't feel like you have to go it alone!
Final Thoughts: Embracing Emotional Tolerance as a Lifelong Practice
Increasing emotional tolerance during volatile political times is not about becoming indifferent or disengaged. Rather, it’s about learning to manage our emotions in a way that allows us to stay engaged without becoming overwhelmed. By acknowledging our emotions and practicing healthy and smart emotional skills, we can build the emotional resilience needed to navigate political turbulence with greater ease.
Remember, building emotional tolerance is a lifelong practice. It’s okay to take it one step at a time, and it’s okay to have moments where you feel overwhelmed. What matters is that you keep returning to these practices, knowing that with time, your ability to tolerate and manage difficult emotions will grow. In doing so, you not only protect your mental well-being but also contribute to a more thoughtful and compassionate political discourse. Perhaps something we are all craving right now.
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