By Anna McKenzie

On top of the stress of a global pandemic, our country has been dealing with the chaos, rhetoric, vitriol, and political divide hovering around our presidential election. Peaceful protests have been interrupted by violent agendas. Distrust of the media and the perpetuation of extreme viewpoints have worsened feelings of anxiety and disunity, not simply among parties or states, but among families and friends. Ballots were cast, but with thin margins in multiple states, more battles have ensued.

Even though we have a new president-elect, many of us are struggling with anger, fear, and exhaustion concerning where our country has been and where we might be headed. But there are several key ways you can take care of your own mental health and begin feeling better, no matter what the future holds.

The Relationship Between Stress and Substance Abuse

It’s well known that stress can have detrimental effects on a person’s physical, emotional, and mental health. Some people may be able to compartmentalize their political stress, but others of us have felt it seeping into more areas of our lives — impairing our ability to focus, think clearly, sleep well, or function normally. At times, we may resort to emotional eating, excessive alcohol use, or non-medical drug use in an attempt to quell our psychological distress.

Research has indicated that there’s a distinct connection between stress and substance abuse. For instance, a study published in Alcohol Research revealed that the presence of general stressors tend to relate to a person’s drinking and binge drinking behavior. A study published in Alcohol Research and Health found that “numerous stressors increase the risk of alcohol use disorders,” and for individuals dependent on alcohol or drugs, “internal and external forms of stress increase drug craving.” And recently in California, a local news organization reported that marijuana sales had increased after Election Day, suggesting that people were using the drug to soothe their nerves as the lack of definitive results dragged on.

Individuals in recovery may be especially susceptible to the effects of stress. A study published in the Annals of the New York Academy of Sciences found that “stress and alcohol/drug-related stimuli similarly increase craving, anxiety, negative emotions, and physiological responses in abstinent alcoholics and in naltrexone-treated, opiate-addicted individuals.” It also stated that “high emotional stress is associated with loss of control over impulses and an inability to inhibit inappropriate behaviors and to delay gratification.”

Taking Your Mental and Emotional Temperature

Just as we take our physical temperature to monitor for signs of sickness, it’s important to be aware of how we’re feeling and take steps to maintain our emotional and mental health. But how can we do that, especially during these trying times? Here are a few suggestions:

• Practice mindfulness. Mindfulness brings us back to the present moment, drawing our attention away from negative thought spirals, our circumstances, or stress triggers. When we become in tune with our senses — what we see, smell, taste, touch, and hear — we can also rebalance ourselves. Connect to the rhythm of your breathing. Notice what is around you. When you are actively present and observational, you can experience an immediate sense of stress relief.

• Reach out to a trusted friend. Sometimes we all need to check in with someone we trust to have our back. Reach out and have a conversation today — it doesn’t have to be long — and appreciate your connection with others. Take time away from social media and talk to someone you care about. It’s best if you can do this in person (if possible), but a phone call or video chat can also boost your spirits

• Express your gratitude. When we become absorbed in stress — thinking about what we don’t have (or what we think we will lose) — we adopt a negative mindset that fosters depression and anxiety. To adopt a more positive outlook, take some time to write down a few things that you’re grateful for today. You can also express your gratitude to someone else. Continue the habit and watch your mood improve. It may be difficult at first, but you will gradually take on a more hopeful point of view that will allow you to become more resilient in stressful situations.

How to Handle Differences of Opinion with Those You Love

Even if you manage your mental health well, you will inevitably interact with others — even those you love dearly — who may inadvertently cause you stress due to differences of opinion. How can you handle sensitive conversations without feeling overwhelmed or escalating the situation? You can find a useful table highlighting the differences between healthy responses to conflict and unhealthy ones at HelpGuide.org. Here are a few healthy ways to respond to others while keeping your cool (and avoiding a spike in stress):

• Empathize with the other person’s viewpoint. Did you know that you can “feel with” someone without agreeing with him or her? You can acknowledge and demonstrate care for someone’s feelings even if you hold a different point of view. You can say things like, “I can see how frustrating that would be,” or “I’m sorry, I can understand how that would make you angry.”

• Be willing to forgive and forget. We don’t have to draw terrible or significant conclusions from a person’s differences of opinion. It doesn’t help us to dwell on what they’ve said (especially since all of us are prone to saying things in anger at times). If you have the capacity to forgive, forget, and move on, you can have conversations with others that don’t continue to bother you and make you resentful.

• Be respectful. You have the ability to speak calmly and respectfully in any situation — no one can force you to become angry. If you maintain a posture and tone of respect, you will likely receive more respect or a gentler tone from the other person. If you can’t come to terms, simply agree to disagree. Your relationship with that person matters more than a difference of opinion.

Learning to handle conflict well is a valuable skill that will help you whether you have struggled with substance use or not. While stressful circumstances are not going away anytime soon, there are plenty of healthy ways to deal with stress and overcome anxiety by caring for your own mental health.

Mental Health Treatment at The Meadows

The National Alliance on Mental Health reports that one in five American adults experiences a mental illness every year. The Meadows provides evidence-based treatment for mental health issues and addiction through research-backed modalities and therapeutic interventions. If you already have a diagnosed mental health issue and are experiencing severe symptoms or increased substance use, please get in touch with our team today. Through our inpatient and outpatient treatment programs, we can help you find the path to healing and long-term recovery.