Managing Mental Health and Learned Helplessness During Socio-Political Unrest
Photo by Leonard von Bibra on Unsplash
We seem to be in another year that somehow feels less like a fresh start and more like the beginning of yet another worsening chapter humanity littered with dog s**t. I don't mean to be negative, but I need to just say it like it is. I don't say this to be negative, but rather to acknowledge what IS.
If you’re finding it difficult to face the world these days, trust me, I feel that way too a lot of the time now, too.
The current climate feels more like a crappy rerun that no one wants to watch again of something we’ve already lived through. But now the stakes are higher, the division deeper, and the fear more palpable.
It’s really freaking hard to manage mental health in an environment like this, especially when the signs point to even more chaos in our daily lives. We’ve been here before. I’ve even written about this before. Humanity seems to be a proverbial glutton for punishment, because we’re coming back for it again. The endless cycles of misinformation, political division, and social instability create an environment where feelings of learned helplessness, anger, and anxiety are rampant, even more so for vulnerable populations.
These external stressors and pressures seep into every facet of life—work, home, relationships—and if left unchecked, can severely impact your mental health. So many of us (rightfully so) feel powerless, overwhelmed, and stuck, unable to control the chaos around us.
In addition to much needed social advocacy, the only other thing we can do is focusing on controlling the controllables.
With that being said, let’s look at why it's critical cultivate discomfort tolerance (something I’m talking about A LOT these days), how you can realistically manage your mental health amidst the continued unpredictability of the world, and use practical strategies to manage feelings of helplessness, anxiety, and the mental strain caused by the ongoing global division, hostility, and ambiguity.
I know that these suggestions won’t fix anything, but, it will help to hopefully take the edge off in some moments. That’s what we’re aiming for, little moments.
The Emotional and Social Impact of Global Division, Misinformation, and Conflict
Living in a world that’s increasingly polarized and full of misinformation is no easy feat. The rise in global political tensions, misinformation campaigns usually designed to profit off fear, and a sense that we’re teetering on the edge of another major international conflict are incredibly freaking stressful. From the everyday financial strain of rising cost of living, to the very real concerns about potential global wars, we are constantly surrounded by negative stimuli that negatively affect our mental well-being and at times, our physical health.
This environment creates stress on both an individual and societal level. When the world feels increasingly hostile, we find ourselves retreating into our own echo chambers. Political division and ideological battles are not just happening in the headlines, but within families, friendships, and workplaces. As you deal with the everyday pressures of navigating these difficult conversations with loved ones or colleagues, it’s easy for your mental health to take a MASSIVE hit.
This social and emotional environment leads many to feel a sense of learned helplessness—the belief that no matter how hard you try, you can’t make a difference in the world around you. Sound familiar?
When you’re constantly surrounded by civil unrest and hostility, it can feel like your efforts to create change or find a resolution are futile. It’s tempting to give up and numb yourself, retreating into a mental state where you stop trying to engage with the world. But, this sense of helplessness only perpetuates a cycle of stress, anxiety, and other mental health consequences, especially when you feel you can't control the events shaping the world.
Living under constant stress activates your nervous system in ways that you can’t just “shake off.” Your body goes into fight-or-flight mode repeatedly, making it harder to think clearly or regulate emotions. This chronic state can leave you extremely vulnerable to emotional burnout, which ultimately impacts your mental well-being, your ability to function, and your quality of life.
Re-traumatization is also REAL kids.
Having previously experienced previous political stress or social unrest, you might find yourself reliving the anxiety and fear you felt during those times not unlike a post-traumatic stress response (it’s almost like the political flavor of ‘re-entry’ anxiety that so many of us felt during the Pandemic). The compounding effect of these cycles of emotional and mental distress can make it harder to move forward. In short, when we’re stuck in an ongoing period of division and conflict, it wears down our ability to cope effectively, both individually and at work.
Why Building Discomfort Tolerance is Crucial for Mental Health (and Honestly, Life)
So, how do we protect ourselves and reduce the risk factors in our daily routine in this seemingly 7th circle of hell environment of chaos?
In my opinion, the answer lies in building discomfort tolerance. Discomfort tolerance is the ability to experience and sit with uncomfortable feelings and situations without becoming completely overwhelmed by them.
Whether you're dealing with stress at work, navigating tough political conversations, or managing your emotional state in the face of global instability, developing this skill is crucial for your mental health and overall wellbeing.
This DOES NOT MEAN that you can't HATE this discomfort. OF COURSE YOU CAN. But, letting it perpetually overtake you isn't healthy either.
Why is discomfort tolerance such an important skill for your mental health? Because we encounter challenges constantly, and trying to avoid how those feel can usually lead to more distress in the long run.
Learning to accept and endure discomfort allows you to feel as though you’re actively trying to manage your mental state despite external chaos.
Discomfort doesn’t have to paralyze you; instead, it can be a signal that you’re growing, adapting, and strengthening the factors that build your emotional resilience.
This ability to manage discomfort is vital for not only personal wellbeing, but also for maintaining healthy relationships with those around you.
Practical Tools to Manage Your Mental Health and Build Resilience
You don’t have to let external chaos take a toll on your well-being. Is it ALWAYS avoidable? ABSOLUTELY NOT. Is it sometimes possible? You betcha.
Here are some practical tools and strategies to help you manage your struggles:
1. USE the Circles of Control, Influence, and Concern
An extremely powerful tool (a personal favorite of mine) to help you manage feelings of helplessness and anxiety is understanding your Circles of Control, Influence, and Concern. This concept, popularized by Stephen Covey in his book The 7 Habits of Highly Effective People, helps you focus on what you can directly affect and accept what you cannot. I use this tool EVERY DAY because I'm an olympic-level worrier and stress can sometimes make me physically sick. I wouldn't recommend it unless I personally used (and believed in it). Here's the breakdown of the model:
Circle of Control: These are things you can actively change or influence
Circle of Influence: These are things you can influence but not directly control
Circle of Concern: This circle contains all the things you can’t control
Focusing your energy on the areas within your Circle of Control (and Influence, when possible) can sometimes help alleviate the feelings of powerlessness that often accompany these stressful times. Try to develop the practice of not dedicating mental energy worrying about things you cannot control— as easy and automatic as that might be. Try to instead direct it instead toward those things you can impact, such as your Mental Wellbeing Non-Negotiables™️ and daily routine.
2. Move Your Body - yes - this actually helps
Yes, really. No, I’m not saying that physical movement is the answer to stress. Are you freaking kidding me? When the world feels like it’s burning, running a 5K won’t do s**t for that. HOWEVER, exercise literally keeps all panic chemicals (yes I call them that) in motion and in check so they’re not building up in your brain and body making you feel like you’re going to POP.
I was feeling so twitchy from everything going on recently that I literally went to do yoga with goats, but you know what, that s**t worked. Even if just for a little while.
Physical movement won’t solve what’s going on around you, but it will literally let you jettison the excess energy circulating in your body that’s occurring from a stress response, which if you keep it circulating inside you, literally does NO FAVORS for any part of your health. It hurts it, plain and simple.
Studies suggest that exercise can be a powerful way to break cycles of learned helplessness, and there are several reasons why it works¹. Learned helplessness can lead to passivity, inaction, and an overall sense of powerlessness (= low mental state). Engaging in physical movement can disrupt this pattern in multiple ways, addressing both the psychological and physiological aspects of helplessness by:
Restoring a sense of agency
Activating the nervous system and reducing stress
Breaking mental and emotional stagnation
Creating a sense of achievement
Providing a natural distraction from negative thoughts (and typically a physical barrier from doom scrolling and news binging)
Your body has the power to shift your mind, and this simple act of movement can be the first step toward breaking free from learned helplessness and reclaiming your sense of control.
3. Manage Exposure to Stressful Stimuli²
In today’s world, it’s TOO easy to become overwhelmed by the constant barrage of information. In some cases, it’s not even information, it’s just flat-out garbage y’all.
The news, social media, and even personal conversations can each be a source of stress that negatively impacts your health.
To protect your mental and psychological well-being, it's critical to manage your exposure to these stimuli.
Set boundaries for yourself regarding news consumption. I MEAN IT!
Consider taking regular breaks from social media, muting or unfollowing sources that add stress to your life, and creating mental boundaries for difficult conversations at work or in social settings. Limiting exposure to negativity allows you to preserve emotional energy and focus on maintaining your mental health in a world that feels chaotic.
Protect Your Mental Health
I feel like a broken record saying this (flashbacks to 2020), but here we go again. In these times of political and social uncertainty, it’s easy and understandable to feel powerless, anxious, and helpless. But it’s crucial to protect your mental health by:
Building discomfort tolerance
Accepting what is outside your control
Focusing on areas you can control
Why? So you can build the discomfort tolerance and emotional resilience that will CONTINUE TO BE necessary to face the challenges ahead. Any moment that you feel you can stay grounded, and alleviate the stress and dread, is a moment of success. We're aiming for the opposite of death by 1,000 cuts. We're aiming for 1,000 little moments that will (hopefully) create a cumulative positive impact on your general mental health and wellbeing. Stay strong and grounded when you can y'all, I know I'm trying to.
P.S. if you’re looking for more strategies on how to foster inclusive conversations and mental well-being in divisive times, be sure to check out this blog post: 13 Ways for Leaders to Create Inclusive Workplace Conversations in Times of Social Division.
READY TO TAKE THE NEXT STEP?
If you’re wondering what resources are available to learn about managing and flexing your mental health muscle–especially at work–contact Mel to learn about her in-person and virtual customized programs and services. Because mental health conversations are difficult, but asking for help doesn’t have to be.
