Political Stress is Killing Us: Here’s How to Fight Back

The Jack Hopkins Now Newsletter #309

The Rising Toll of Political Stress: A National Health Crisis

Over the last eight to nine years, the United States has faced an unprecedented wave of political turmoil…with deeply polarizing events that have shaken the nation’s collective psyche.

From highly contentious elections to divisive policy changes, political chaos has become an enduring presence in our daily lives. The result? A surge in stress levels that has had a profound impact on physical, emotional, and mental health across the nation.

Political stress has never been as palpable as it is today. It seeps into our conversations…permeates our social media feeds…and influences our workplaces and homes.

The consequences of living through this kind of uncertainty and conflict are not just political—they are biological and psychological. The increasing rates of heart disease…suicide…homicides…and hate crimes are just the tip of the iceberg.

When the environment around us is constantly shifting, when every political debate feels like a personal attack…the strain on our health begins to take a real toll.

Research is beginning to show how chronic stress...especially from external societal factors…can manifest in physical health problems…from higher rates of cardiovascular disease to increased mental health disorders.

According to the American Psychological Association (APA), stress levels in the U.S. have been on the rise in recent years, with political and social issues being one of the leading contributors.

The Rising Rates of Suicide and Homicide: A Cry for Help

One of the most disturbing consequences of political stress is the increase in mental health crises…particularly suicide and homicide.

Stress exacerbates feelings of helplessness and despair…and political chaos has provided fertile ground for these emotions to flourish.

For example, the FBI recorded 440 hate crimes against lesbian…gay…bisexual…or transgender people as a mixed group in 2020…a 16% uptick from 378 the year prior.

Hate crimes against trans people specifically rose more sharply: from 186 in 2019 to 232 in 2020, a nearly 25% increase.

Remember that in 2020, we had already experienced four years of Donald Trump in the White House as a nation. (If you include his year of BS in 2015 while campaigning.)

Do you think the stress and level of fear increased in the LGBTQ+ community? You’re damn right it did.

What about Police Officers?

Following the January 6, 2021, Capitol attack, there was a notable increase in suicides among law enforcement officers...particularly those who responded to the event.

Four officers who were present during the attack died by suicide within the subsequent seven months:​

• Capitol Police Officer Howard Liebengood died by suicide on January 9, 2021, just three days after the attack. ​

• Metropolitan Police Officer Jeffrey Smith died by suicide on January 15, 2021, after sustaining a traumatic brain injury during the riot. ​

• Metropolitan Police Officer Kyle DeFreytag died by suicide on July 10, 2021. ​

• Metropolitan Police Officer Gunther Hashida died by suicide on July 29, 2021. ​

​Prior to the January 6, 2021, Capitol attack…the U.S. Capitol Police had not publicly reported any officer suicides in the five years leading up to that event.

These incidents underscore the profound psychological impact the Capitol attack had on law enforcement officers.

Suicide Among the General Population:

Much of this increase can be attributed to stress from societal factors…including political polarization.

The psychological strain of living in a society where people feel divided and angry can lead to isolation…depression…and…in extreme cases, suicide.

The rise in suicides can also be tied to the increasing sense of hopelessness that many feel as they see no resolution to political impasses or societal unrest.

Homicides and violent crime have also surged during times of heightened political tension. For instance, after the 2016 U.S. election, there was an observable rise in hate crimes…acts of violence and aggression motivated by racial…political…or ideological hatred.

According to the FBI’s Hate Crime Statistics report, hate crimes spiked in 2017 by 17% compared to the previous year. While many factors contribute to this increase, the political climate cannot be ignored as a significant contributor.

Heart Disease and Other Physical Consequences: The Silent Killer

The toll of political stress on the body can also be seen in an increase in heart disease and other chronic illnesses.

Chronic stress has long been linked to cardiovascular problems. According to the American Heart Association (AHA)…stress contributes to high blood pressure…inflammation…and fatigue, all of which are risk factors for heart disease.

The constant exposure to stress…such as the bombardment of political news and conflict…keeps the body in a heightened state of alertness…triggering the release of stress hormones like cortisol and adrenaline.

Over time, this can lead to a weakened heart and increased risk of heart attacks… strokes…and other cardiovascular diseases.

The global stress index for the U.S., which measures overall levels of stress across different areas of life….has shown significant increases during the last few years.

The APA found that political instability and uncertainty…coupled with economic stress…have compounded the effects on people's health. With every new political scandal or crisis, stress levels climb higher…and the negative impact on health follows suit.

The Ripple Effects of Stress on the Body and Mind

The consequences of political chaos go beyond just one’s heart or mind. When the body is exposed to constant stress…it starts to break down in other ways.

The immune system becomes compromised…making individuals more susceptible to illness and infections.

Every year many Americans succumb to fairly routine infections…due in part…to having been living with chronic stress…and immune system that wasn’t functioning as optimally as it could have been.

There is an increase in the number of people experiencing anxiety and depression… which can lead to a cascade of other mental health issues.

But the most pressing concern is the long-term effects of chronic stress.

If these trends continue unchecked…we could be looking at a future where rising suicide rates…heart disease…and violent crime become normalized…all rooted in the stress and chaos brought about by our political climate.

The urgency of addressing this growing crisis is impossible to ignore.

A Path Forward: Simple Steps to Counteract Political Stress

While the state of political chaos and stress may feel overwhelming, there is good news:

You have the power to take control of your health and reduce the negative impacts of stress. Small, simple changes can help mitigate the effects of stress on your body, mind, and emotional well-being.

1. Exercise: The Ultimate Stress Buster

Physical activity is one of the most effective ways to reduce stress. It releases endorphins, which are natural mood elevators.

Even a 15-minute daily walk can help lower cortisol levels and improve your mental clarity. For those who enjoy a more intense workout, activities like yoga, running, or strength training can be particularly effective in releasing built-up tension.

One of the things I miss most is intense exercise. Due to four herniated discs, I haven’t been able to engage in the running I loved for so many years when I was younger. I would imagine some of you have similar stories.

The key is to focus on doing what we can, then doing that…even if it isn’t the intensity we would enjoy. Something, here…is better than nothing.

Regular exercise doesn’t just improve physical health; it also boosts mental resilience. Studies show that regular physical activity can help reduce symptoms of depression and anxiety…and even help improve sleep patterns…which is crucial when dealing with stress.

2. Mindfulness and Meditation: Finding Calm in the Storm

In today’s fast-paced…chaotic world…mindfulness and meditation have become essential tools for maintaining mental well-being.

Studies show that practicing mindfulness can lower blood pressure…reduce anxiety… and enhance overall emotional regulation.

Even just 10 minutes a day of mindfulness can significantly improve your ability to handle stress.

The Grounded Meditations I create each week for paid subscribers are of the same type I have used with my clients for almost thirty years…and can help clear your mind from the clutter of daily stressors.

(If you’re not a paid subscriber, you can become one…or, go to YouTube and find hundreds…if not thousands of good guided meditation videos…for FREE.)

3. Limit Social Media and News Consumption

In our modern age, constant exposure to political drama via social media and 24-hour news cycles can intensify stress. While staying informed is important…too much exposure to political chaos can create a sense of helplessness and anxiety.

Limiting your time on social media platforms, taking regular breaks from the news, and setting boundaries for when and how you consume information can help reduce stress.

Consider designating "news-free" times in your day to relax and refocus without political noise.

4. Build Strong Social Connections

Social support plays a pivotal role in managing stress. Engaging in meaningful conversations…connecting with friends and family…and participating in community activities can help buffer the negative effects of political stress.

Sharing your concerns and hearing others' perspectives can make you feel less isolated and more empowered.

5. Seek Professional Help if Needed

If the political stress is too overwhelming….seek help. Therapists, counselors, or support groups…can provide tools and strategies to cope with anxiety and stress.

Many professionals specialize in stress management and mental health…and talking to someone can provide valuable relief.

6. Laughter and Fun: The Best Medicine

Lastly, don’t underestimate the healing power of laughter and fun.

Engaging in activities you love, whether it’s watching a comedy show…spending time with loved ones, or pursuing hobbies…can be an effective antidote to stress.

Laughter releases endorphins and relaxes the body…lowering stress levels and helping you feel rejuvenated.

In fact, I’ve found this so helpful in my own life…I’m going to expand on this considerably.

Forced laughter or laughter therapy can have positive effects on your health…even if it starts out artificially. Laughter, whether spontaneous or intentionally induced…can trigger a range of physiological and psychological benefits that improve your well-being.

The Benefits of Forced Laughter:

Release of Endorphins:

Laughter, even if it's forced, stimulates the brain to release endorphins…which are natural chemicals that make you feel good. These "feel-good" hormones can help reduce pain…enhance your mood…and alleviate stress.

Stress Reduction:

Laughter reduces the levels of stress hormones…such as cortisol. By laughing…whether naturally or through forced means…you can relax and feel less anxious. It has a calming effect that can reduce both physical and mental tension.

Improved Mood:

Forced laughter can trigger a positive feedback loop. Even if the laughter starts off artificial…the physical act of laughing can lead to real feelings of joy or amusement. This can result in improved mood…helping to reduce feelings of depression or anxiety.

Increased Oxygen Intake:

When you laugh, you take in more oxygen, which benefits your overall health. The deep, hearty breaths you take while laughing help to stimulate your heart and increase blood flow, promoting better circulation and overall cardiovascular health.

Muscle Relaxation:

Laughter, forced or natural, engages your diaphragm and the muscles in your face and body, helping to release tension. After a good laugh, you might feel physically more relaxed, which can be especially beneficial in reducing muscle stiffness or pain.

Boosted Immune Function:

Some research suggests that laughter helps boost the immune system by increasing the production of certain antibodies and immune cells, which can improve your body’s ability to fight infections.

Social Connection:

Forced laughter, often used in laughter yoga or group settings, can foster social bonding. Laughing together with others—whether the laughter is real or forced—helps build a sense of community and can improve your relationships with others, enhancing emotional well-being.

Mental Health Benefits:

Regular use of laughter therapy (including forced laughter) has been associated with reduced symptoms of depression and anxiety. While laughter therapy is not a substitute for professional treatment, it can complement more traditional therapies, providing a fun and low-cost way to improve mental health.

One Mindset for Approaching Laughter Therapy:

The key is creating a space where laughter…even if initially forced…feels playful and enjoyable. If people feel comfortable and safe…the forced laughter can eventually turn into natural laughter, maximizing its health benefits.

When do I do it? When no one else is home. That way…I am not concerned about what my family might think or how my loud laughing might interrupt what they are doing. With everyone gone…I can focus 100% on myself for a few minutes.

When to Use Laughter Therapy:

• When you’re feeling stressed: Forced laughter can be a quick way to reduce stress and lighten your mood.

• When you need an energy boost: Laughter increases oxygen intake and blood circulation, which can perk you up.

• To improve social bonds: Group laughter can foster a sense of connection and shared positivity. Naturally, not everyone would be comfortable with this. I could do it with others who were doing the same…but…I prefer hearing, feeling, and focusing on my laughter, so that’s how I prefer to do it.

• To enhance well-being: Even if you’re not feeling particularly down…using laughter as a regular practice can support your overall mental and physical health.

Of course, if you're dealing with more serious mental health issues…such as depression or anxiety…laughter therapy can be a helpful supplement, but it should not replace professional treatment.

However, if forced laughter helps you feel better…go for it: sometimes a little playful…silly laughter is just what the doctor ordered.

The Power of Taking Control

While the political landscape over the past 8-9 years has undoubtedly created a stressful environment for many…it is essential to remember that you have the power to reduce the impact of stress on your health.

Through small, intentional changes…like exercising…practicing mindfulness…limiting news exposure…and connecting with others…you can combat the effects of political chaos and improve your mental, emotional, and physical health.

The road to healing starts with us, and with a bit of care and attention…we can regain balance in the face of political uncertainty.

On Striving for Perfection:

Many people strive for perfection in terms of how they think their emotions should play out in their lives. This can lead to problems—sometimes big problems.

I approach my life in terms of being functional in society. If I’m functional, I’m good. Any goals beyond that are about making incremental improvements over time.

If I’m dysfunctional in a given area, context, or environment, then I strive to become functional. If I need help to do that, I will…without hesitation.

One goal I never have, however…is perfection. First, our idea of perfection is usually unachievable. Second, even if perfection is achievable…I find the thought of it incredibly dull.

I’m delighted with being functional…and not constantly stressing over how much more I “must” do so I can finally reach “perfection.” No thanks.

Very few areas in life require anything approaching perfection. Do I want a neurosurgeon, an aeronautical engineer or the like who aims to get as close to perfection as possible? You bet.

But the person frying my tenderloin only needs to not:

1. Undercook it (leave some cold and pink.)

2. Burn it. (Have any blackened areas.)

If it’s between those two simple goal posts, it’s “perfect” enough for me. I’m unwilling to make my day hinge on whether a tenderloin is cooked perfectly. I’m just not.

Likewise, I’m not willing to waste my psychological energy futilely trying to have my mind and emotions regulated perfectly. I want functional. Then…I can work toward reaching more optimal levels. But perfect? I’ll leave that for Disney characters.

Millions of people are in the dysfunctional zone of regulating their emotions and minds. Some know it, and some don’t.

To those people, I say this: I don’t want to help you become perfect. I want to assist you in living functionally, mentally, emotionally…and physically. That’s it.

That’s it for now. If you celebrate Easter…I hope it’s been to your liking. Remember, it’s not possible to eat too many deviled eggs. At least that’s what I always tell my wife when she says, “Don’t you think you’ve had enough?” ;)

Best,

Jack