Navigating Stress in a Divisive Social Climate: A Therapist’s Perspective

Living in today’s world means being inundated with information, opinions, and often, divisive viewpoints. In a polarized society, people find themselves on edge, whether because of societal issues, politics, or personal values. This division is unsettling for most of us—and if you’ve noticed stress or tension stemming from this climate, you’re not alone.

As a Seattle mental health therapist, I see clients grappling life transitions around processing and manage their reactions to the intense polarization around us. Navigating these moments can take a toll, so I’d like to share some strategies to manage stress, stay grounded, and find a path forward without losing personal peace or connection with others.

Understand Your Triggers

One of the first steps to managing stress in a divisive climate is to understand what specifically triggers you. Social division can be emotionally charged, but it affects each of us differently. For some, it’s news about social issues; for others, it’s online arguments or polarized discussions at family gatherings. Understanding what makes you feel uneasy, angry, or defensive is the first step to handling these feelings constructively.

Exercise: When you feel triggered, pause and observe. Note the moment, the interaction, and your physical response. Are you clenching your jaw or fists? Are you avoiding eye contact or taking deep breaths to calm down? Write down these observations in a journal and look for patterns. Becoming aware of what specifically affects you allows you to better prepare for similar situations in the future.

Set Healthy Boundaries

Boundaries are a form of self-respect. They protect your emotional well-being by letting you decide what you will and will not engage in. This might look like taking a break from social media or politely redirecting a tense conversation. Remember, it’s okay to excuse yourself from certain discussions or limit exposure to specific news topics if they overwhelm you.

Practical Tip: Start by limiting the time you spend reading about divisive topics online, especially on social media platforms where tone and nuance are often lost. If you find yourself doomscrolling, set a timer and take a break once it goes off. You may also find it useful to inform close friends or family members about certain boundaries, such as, “I’d love to talk about your weekend but prefer to steer clear of political topics.”

Practice Active Self-Compassion

 With constant input from social media, news channels, and even our own friends, it’s easy to feel guilty, inadequate, or even question our beliefs. In divisive times, self-compassion is crucial for maintaining mental wellness. Remind yourself that it’s normal to feel stressed, uncertain, or even conflicted. Extend yourself kindness, the same way you would for a friend who’s feeling the same way.

Mindfulness Exercise: Spend five minutes each morning in a self-compassion meditation. Acknowledge your stress without judgment and remind yourself that you’re doing your best. Repeating phrases like, “I am allowed to feel how I feel,” and “This feeling will pass,” can soothe heightened emotions and set a tone of gentleness for the day.

Build a Resilient Support System

 Our support system is our buffer against stress, and it’s important to cultivate relationships that feel safe, especially in a divisive climate. A strong support system does not have to mirror your beliefs entirely, but it should include people who respect your values and provide positive reinforcement. This might mean leaning on friends who understand your need for lighthearted interactions or connecting with family members who prioritize love over winning an argument.

How to Approach It: Open up to people who help you feel safe and valued. Express your concerns and ask them for their support. You might say, “I’m feeling overwhelmed by current events and need a break from intense conversations. Can we find things to do that feel calming and positive?” A shared commitment to stress-free time together can bring peace, even in small doses.

Focus on What You Can Control

In a polarized world, it’s common to feel helpless, especially when faced with vast issues we cannot single-handedly resolve. To combat this, focus on the things you can control, which often means directing your energy toward small, positive actions in your immediate life. You might decide to volunteer locally, advocate for causes you care about in healthy ways, or simply commit to acts of kindness with people you encounter.

 Actionable Step: List one or two things each week that are within your control and meaningful to you. It might be donating to a cause you care about, writing to a representative, or organizing a community event. Recognizing your power in small actions can restore a sense of purpose and reduce feelings of helplessness.

Develop an Inner Sense of Peace

Peace, for many of us, feels elusive in a tense climate. But cultivating inner peace allows us to engage with the world from a place of calm instead of reactivity. Inner peace doesn’t mean disengaging from society; rather, it means responding rather than reacting, choosing kindness even in disagreement, and allowing ourselves to be at ease within, regardless of what’s happening externally.

Try This: Create a simple daily ritual that promotes inner peace. This might be deep breathing, a gratitude practice, or a few minutes of morning meditation. Try repeating a mantra such as, “I can choose peace,” or “I release what I cannot control.” When you start the day in a calm state, you can face the challenges around you with more clarity.

 Engage in Self-Care

Never underestimate the value of physical and emotional self-care during stressful times. By making self-care a priority, you increase your ability to manage emotions, think clearly, and reduce your risk of burnout.

Ideas for Self-Care: Exercise, get plenty of sleep, and eat nourishing foods. Physical self-care is often the foundation that supports mental well-being, allowing you to approach divisive situations with a more balanced state of mind. Simple activities like a walk in nature, a warm bath, or even a day without screens can reset your perspective.

 Choosing Connection Over Conflict

 Managing stress in a divisive social climate isn’t easy especially when a person is going through life transitions. And no one approach works for everyone. However, by setting boundaries, practicing self-compassion, focusing on what we can control, and prioritizing self-care, we can reclaim our peace and resilience. These practices don’t mean turning a blind eye to important issues; they mean engaging with those issues from a place of strength and compassion rather than fear and stress.

If you find yourself struggling, remember that you’re not alone. I invite you to reach out to me for a free consultation on learning how therapy to help with life transitions can help you lay a foundation for fostering connection and peace, both with others and within yourself.