Finding Your Ground: Navigating Political Uncertainty Through Somatic Awareness
As a somatic and trauma therapist, I’ve witnessed firsthand how the current political upheaval we’re in can dysregulate our nervous systems in profound ways. The constant stream of news, the polarization of communities, and the uncertainty about our collective future can leave us feeling unmoored, anxious, and overwhelmed. During these times of significant political shifts, our bodies often bear the brunt of this collective stress, and learning to stay grounded becomes not just helpful but also essential for our well-being.
In my practice, I’ve seen how political anxiety can mirror and amplify existing trauma responses. Many clients who have benefited from ketamine-assisted therapy report that while their sessions helped them process deep-seated trauma, they still struggle with the daily anxiety that comes from living through uncertain times. This is where somatic approaches become invaluable since they offer tools we can use in real-time.
Understanding Your Nervous System’s Response to Political Anxiety
Through the lens of Polyvagal Theory, developed by Dr. Stephen Porges, we can understand how political uncertainty affects us on a physiological level. Our autonomic nervous system has three main branches: the ventral vagal (our social engagement system), the sympathetic (our fight-or-flight response), and the dorsal vagal (our freeze or shutdown response).
When we’re constantly exposed to political stress, our nervous system can become chronically activated. We might find ourselves in sympathetic overdrive and feeling anxious, agitated, or ready to argue at a moment’s notice. This persistent anxiety state can make us feel like we’re constantly under threat, even when we’re safe in our homes. Alternatively, we might slip into dorsal vagal shutdown, feeling numb, disconnected, or hopeless about the state of the world. Neither state allows us to engage thoughtfully with the challenges before us.
Somatic Strategies for Managing Political Anxiety
Develop Your Interoceptive Awareness Through Somatic Scanning
Interoception, which is your ability to sense what’s happening inside your body, is your early warning system for anxiety and dysregulation. Throughout the day, especially before consuming news or engaging in political discussions, pause and ask yourself: “What am I noticing in my body right now?”
This somatic awareness practice involves slowly scanning from the top of your head down to your toes. Feel your feet on the ground, notice your breathing pattern, scan for tension in your shoulders or jaw. Many clients who have experienced ketamine therapy describe having enhanced interoceptive abilities, making this somatic practice particularly powerful for them in managing anxiety.
Practice Orienting and Grounding to Counteract Anxiety
When you notice anxiety or activation beginning, try this orienting exercise: Slowly turn your head to look around your immediate environment. Notice five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. This somatic technique engages your ventral vagal system by helping your nervous system recognize that you are safe in this moment, in this place.
For additional grounding when anxiety peaks, place both hands on your heart and feel its rhythm. Press your feet firmly into the ground and imagine roots growing from them deep into the earth. These somatic practices help regulate your nervous system by activating your parasympathetic response, creating a natural antidote to anxiety.
Use Bilateral Stimulation for Somatic Integration
Cross-lateral movements help integrate your nervous system and can be particularly calming during times of anxiety and stress. Try alternating heel-to-toe walking, gentle self-hugging while swaying side to side, or even simple bilateral tapping, which are alternating gentle taps on your thighs or shoulders. These somatic movements help your brain integrate information and can shift you out of fight-or-flight activation.
Breathe for Regulation and Anxiety Management
Your breath is one of the most accessible somatic tools for nervous system regulation and anxiety management. Try this simple technique: Inhale for a count of four, hold for four, exhale for six, and pause for two. The longer exhale activates your vagus nerve and signals safety to your system, directly countering anxiety responses.
For deeper regulation when anxiety feels overwhelming, try humming or singing while exhaling. The vibration stimulates your vagus nerve through somatic resonance and can help you shift from sympathetic activation to a more regulated state.
Engage Your Social Nervous System to Combat Isolation and Anxiety
During times of political stress, we often isolate ourselves or surround ourselves only with people who share our exact viewpoints. However, our nervous systems are co-regulatory since they calm down in the presence of other regulated nervous systems. This somatic principle is fundamental to healing anxiety through connection.
Seek out moments of genuine connection with others, even if it’s just making eye contact and smiling at a neighbor or having a brief, non-political conversation with a friend. These micro-moments of connection help your nervous system remember that you’re not alone and that safety exists in relationship, naturally reducing anxiety levels.
Creating Boundaries That Support Somatic Regulation
Part of staying grounded involves being intentional about your exposure to political content. This doesn't mean burying your head in the sand, but rather consuming information in a way that doesn't overwhelm your nervous system or spike your anxiety.
Set specific times for checking news rather than allowing it to be a constant background presence that maintains chronic anxiety. Before engaging with political content, ground yourself using the somatic techniques above. After consuming news, take a moment to discharge any activation through movement, breathing, or connection with nature, which are all somatic practices that help metabolize anxiety.
The Importance of Embodied Presence in Times of Political Anxiety
Remember that your regulated presence is a gift to the world. When you’re grounded in your body and regulated in your nervous system, you’re better able to listen deeply, respond thoughtfully, and contribute meaningfully to the conversations and actions that matter to you, all while managing your anxiety effectively.
Political engagement doesn’t have to come at the cost of your nervous system health or trigger chronic anxiety. The more grounded and regulated you are through somatic practices, the more effective you can be as an agent of positive change.
Whether you’re working with traditional somatic approaches or integrating these techniques with other treatments like ketamine-assisted therapy, remember that managing political anxiety is an ongoing practice. Your nervous system needs consistent, gentle attention to stay regulated during turbulent times.
During these times of uncertainty, your body is your anchor. Trust its wisdom, tend to its needs through somatic awareness, and remember that taking care of your nervous system isn’t selfish; it’s essential preparation for showing up as your most authentic, responsive self in whatever challenges lie ahead, free from the grip of overwhelming anxiety.
Your ground is always available to you. You just need to remember to find it through somatic presence and awareness.
If you’re interested in somatic therapy, EMDR, and/or ketamine therapy to get grounded during these uncertain times, feel free to check out more articles on these topics on the blog or schedule a 15-minute consultation call to learn more.