What To Do When Your Family Disagrees About Politics
“There are two things you don’t talk about: religion and politics.” I’ve heard that phrase since childhood. Seems like useful advice, but is the best way to address politics with your family not addressing it? Maybe it is, especially if your family disagrees about politics. Still, I don’t think it has to be the only choice.
As families come together for the holidays during a presidential election year, politics can be a sticky subject. If your family disagrees about politics, you have two choices. Either you don’t talk about it or establish some ground rules for how you’ll address the disagreements. Remember, first and foremost, your family’s relationships are more valuable than being right about a political dispute.
Here are some ideas for how to keep the conversations civil when family members disagree:
(If you decide to engage in politics…)
We don’t always agree with our family, whether that’s lifestyle choices, parenting styles, politics, the list goes on, and it’s okay. We’re humans, not robots. We should have opinions and passions, but just because I disagree with you doesn’t mean I should disrespect you. If you embark on a political discussion and the encounter gets heated, put on the brakes. Before the conversation begins, lay some ground rules. A few rules could be no raising voices, no profanity, and no personal insults. The relationship is more important than voicing your opinions.
Be open to learning.
Our political beliefs are often influenced by our individual situations. It’s okay to ask someone who disagrees with you politically why they believe what they believe. Don’t ask to respond but ask to understand. When we know the why behind someone’s political beliefs, we are often more compassionate toward that belief. This isn’t about swaying them to your side but genuinely understanding their point of view. There is nothing wrong with saying, “I disagree but understand and respect your viewpoint.” Being right should not be the goal; maintaining the relationship should be.
Be prepared to stop the conversation.
Politics bring on passion. When our heart rate increases and we get very passionate about what we’re discussing, we have a greater chance of speaking before we think. Be careful not to let your passion lead you to say something that will negatively impact the relationship. Remember, our goal here, if you choose to approach the subject of politics, is to have a civil discussion without damaging our family. A great way to pause a conversation is to say, “Thanks! You’ve given me something to think about. Can we come back to this topic at a later time?” Both parties feel heard.
Parents, this is for you… lean in. Be cautious about how you engage in political disagreements with kids around. Politics is an alien world to young children and can be very nasty. It’s not fair for kids to feel like they have to choose sides when family disagrees. They are watching what you say and how you react to those who disagree with you. Do take the opportunity to talk to them about the political process. Maybe have that discussion at your home. Check out this resource: How to Guide My Child Through Election Season.
So when your family disagrees about politics, remember this… relationships are more important than politics. As you prepare to gather for the holidays, this year may look a little different. It may be a little more stressful. But be diligent not to let political opinions damage the relationships you have with your loved ones.
What to Do When Everything Feels Hopeless
I wish I could just give you hope. I can tell you where I’ve found mine, but you have to find your own. Now, I know you realize that and I’m sure you’ve looked for it and the pain multiplies when you look for it and come up empty. Nobody wants to feel hopeless. But when everything feels hopeless, hope is closer than you may think. Way closer. I know because I have gone from hopeless to hopeful and I understand that it’s an ongoing battle. But the battle is between my ears.
It’s a battle to control how I think.
I always pay attention to what disappoints or frustrates people and what makes them angry or sad. It reveals where they were placing their hope. You get disappointed, sad, or mad if your best friend doesn’t return any of your texts because you were hoping you meant more to them. You hoped you were best friends. And you invested some hope in that relationship. Now, you have a little less hope. You’ve become a little more hope-less.
Maybe you never framed it like that before.
There’s plenty going on in the world at the moment that can be disappointing, infuriating, or saddening. Makes it easy to feel hopeless. I was gonna list a bunch of things, but you live on the same planet. I’ll just share this, my adult son the other night looked straight at me and said, “Dad, it feels like the end of the world.” He was totally serious.
There could be plenty going on in your personal world that is keeping you from being hopeful. Your marriage or love life, parenting, your friends, and job situation. And let’s not leave out your worries about your physical health or finances.
1. Recognize where you are placing your hopes.
It’s been helpful for me to recognize where I’m placing my hopes and be careful about it. I don’t place my hope in things I can’t control.
I don’t place my hope in my wife, my kids, my friends, or my family. That might sound strange. Don’t get me wrong. I love my wife, my kids, and my friends and family. They bring joy and meaning to my life. But I can’t put all my hope in them. Beyond it not being fair to put all my hope on them, something could happen tomorrow that changes everything. I can’t control them, but I can control myself. I can influence those relationships with my choices—I can use my best relationship skills so there will be a better chance of those areas of my life being healthy and bringing me fulfillment and true meaningful joy. But relationships involve two people, and I can only control one of them—me.
Now think pandemics, the Stock Market, tornados, some rando that drinks and drives, social unrest across the country, global politics—I don’t have any real influence with this stuff. Totally out of my control. Not getting any of my hopes up. So, they can’t take away any of my hope and make me hope-less.
2. Ask before you hope: Is this something I can control, influence, or is it totally out of my control?
Psychologists have some useful terms here: External Locus of Control (ELC) vs. an Internal Locus of Control (ILC). People with a strong internal locus of control believe their choices matter and affect their quality of life. People with a strong external locus of control believe that other people, their environment, or their situation are what accounts for their success or failure and ultimately—their happiness. You didn’t get that promotion you wanted. ILC people think about if they were qualified for it or that maybe they should have worked harder; ELC people blame management and their co-workers who kept them from getting that promotion. ILC people focus on what they can control—themselves. ELC focus on what’s out of their control—everything BUT themselves.
You want to place your hopes in what you can control. That really just leaves YOU.
3. Expectations are everything.
Weird question: have you ever picked up a drink that you thought was water, but it turned out to be Sprite or something? You know that little jolt you felt with the first sip? You know what that’s about? Expectations. Expectations are everything in life. Sometimes feeling hopeless is a sign that our expectations were way off in the first place.
We may have gotten our hopes up or put them in the wrong place.
I’m a huge movie lover. My town used to have a regular movie theater and a $1 theater. If I took my wife on a date to the regular movie theater, that’s $30 just for tickets. Add in drinks, snacks, and paying the babysitter and you have an expensive night out. One day, I recognized I expected more from those movies than the movies I saw at the $1 theater. I was more critical when I was more invested and had high expectations. I was way more likely to be disappointed by a movie at the regular theater than a movie at the $1 theater. It seemed that no matter what, a movie at the $1 theater was at least “okay” and I had a good time.
I had less invested at the $1 theater, so my expectations were lower and I was rarely disappointed. When I was spending close to $100 to see a movie with my wife at the regular theater, I had higher expectations, because I was literally more invested in the experience, and was “let down” by a lot of the movies I saw there. ✭There were even times I saw a movie at the regular theater and didn’t think it was all that great BUT I saw the same movie again a month later at the $1 theater (why not?) and enjoyed it so much more. I was less invested in it so I adjusted my expectations. I didn’t feel let down and I had a good time. But, it was the same movie. What changed? I did. ✭
Hope works in a similar way. Keep those expectations in check. Watch where you invest.
4. Train Your Brain.
Just like athletes rely on training, practice, and muscle memory to be successful in their sport, you have to train your brain and put in the practice and develop “thinking memory” or good thinking habits. This will help you be successful in the game of life. We have to be careful with what we look for in life because our brains will find it and give us the feelings that go with it. If you’ve trained your brain to look for what’s wrong or negative about everything—your brain will find it and give you the feelings that go with it. If you train your brain to look for what’s right, what’s positive about everything—your brain will find that, too, and deliver all the feelings that go with it.
✦ Some people complain that roses have thorns.
✦ Some people are thankful that thorns have roses.
So, how do you train your brain to see what’s going right with you and your life?
How do you cultivate healthy thinking habits? Start in one place, looking for one thing and then check out the feelings that come with it. Start with you and your life. Take a couple of deep breaths. Let yourself be calm and quiet and undistracted. Now think of five things you have that you should be grateful for and why.
I’ll get you started—you’re alive! Not everybody can say that. That should feel good. Now you keep going. What should you be thankful for? What are big and little tiny things you should be grateful for? They are there! Train your thoughts to look for them every day.
Keep a Gratitude Journal and spend more time there than on social media or watching the news.
I told you hope was nearby. Hope is closer than you think. Hope is how you think.
✦ National Suicide Prevention Lifeline: Call 988 or 1-800-273-8255
How Uncertainty Fuels Anxiety (& What to Do About It)
Uncertainty has a way of paralyzing and controlling you, but you don’t have to let it.
I stood at the edge. Staring down at the face of the water 30 feet below. Heart-pounding. My brain thinking a hundred different things at once as a couple of dozen other adventurers who decided to veer off the beaten path in Kauai’s forest looked on.
What if I drown? What if I hit the water the wrong way and it knocks me out somehow? Or what if I belly-flop and everyone laughs? What if this could be the most exhilarating experience of my life? But what if this changes everything I understand about my fears?
Only six inches from my heels to the lip of the cliff divided total uncertainty and what surely would happen if I took the next step.
And I had a choice. I could turn around and avoid the situation altogether. I could stand there, staring, paralyzed. Or, I could take a step and move forward, perhaps in more ways than one.
We all experience uncertainty in life. And this has never been truer than in the last three months:
COVID-19: Are things getting better or worse?
What’s to come with this new election year?
Will there ever be a solution to racism?
Will we ever experience life as we knew it, once (or if) the pandemic ends?
Are protests leading to peace or more violence?
How do we protect our kids?
Why are we getting hit with disasters like the Australian wildfires and murder hornets and tornadoes that kill and destroy?
Will any of these things put me or my family in real danger?
We continue to be inundated with a life that grows more and more uncertain by the day. And that festering uncertainty is like pouring gasoline on an already-burning woodpile of anxiety.
What exactly is the relation of uncertainty to our feelings of anxiety?
Dr. Michael Stein, founder and owner of the private therapy practice Anxiety Solutions, says that facing uncertainty isn’t like confronting tangible fears such as snakes, dogs, or heights. These are the kinds of anxiety-inducers that you can avoid by walking (or running!) away.
Uncertainty is much more elusive. You can’t literally run away from uncertainty. So, your brain pulls a fast one on you by telling you the way to deal with uncertainty is to overanalyze it. It makes sense; if you can logic out the uncertainty until it’s no longer uncertain, then problem solved!
This is why it’s so easy to run stressful scenarios over and over in your head—what we call “ruminating.” You repetitively work scenarios through your head to come up with the most likely outcome. Because, if the sky falls, at least you’ll know it’s coming.
The only problem with this is, it doesn’t work. Uncertainty is, well, uncertain. No matter how much we try to rationalize or reason, we just don’t know what the outcome is going to be. And so you just go through this process of uncertainty, overanalyzing, uncertainty, overanalyzing… which opens the door wide for anxiety to come barging through.
But if uncertainty is so uncertain, what’s there to do other than worry?
When you have no crystal ball to see into an uncertain future, it’s easy to overvalue worry, fear, and anxiety. You feel like that’s the only thing you can do to survive. But this does us much more harm than good.
Not only does the anxiety fueled by uncertainty have a negative impact on our sense of well-being and emotional adjustment, but it also wreaks havoc on our relationships. Once we get caught up in overstressing about something uncertain, it’s easy to slip into becoming anxious about anything uncertain. And this drives a wedge between the connection and intimacy we feel with our family members and those close to us.
So what is there to do other than have anxiety?
Dr. Stein says one thing you must do is change your thinking about uncertainty altogether—
If you tolerate uncertainty rather than trying to eliminate it, your brain eventually learns all of the following:
- Uncertainty is not dangerous. It’s tolerable.
- There is no point to worry; it doesn’t stop bad things from happening.
- What worry does is cause you suffering right now, but it does not save you from suffering later on.
- Uncertainty does not require your attention.
Training your brain to hold on to these truths is akin to, as Stein says, operating a spotlight. You change the focus of the spotlight from the uncertainty and worry to whatever you are doing in the present moment.
All this boils down to a healthy understanding of what you can control and what you cannot control, and resolutely accepting that.
A helpful exercise I have found with uncertain situations is to make two columns on a sheet of paper titled Things I Cannot Control and Things I Can Control. Then write as many thoughts under each column as you can.
For example, if you are facing the uncertainty of a possible job loss due to cutbacks from COVID-19, you may write under Things I Cannot Control:
- If the company downsizes.
- When final decisions are made.
- How the company determines who they’ll let go.
And then, under Things I Can Control:
- How I prepare to seek employment somewhere else, like updating my resumé or reaching out to business contacts.
- The level of job performance I continue to display, in case that is a determining factor for the company.
- Where I focus the spotlight (whether on the worry or on the present moment), especially when I am around my family.
- How I take care of myself, physically and emotionally, so that I have the healthiest approach to uncertainty.
Uncertainty happens, all the time. We are all at the brink of the ledge, looking down into an unclear pool of water. Remember: this water isn’t something to worry and stress over and fear; it’s tolerable. You might not be in control of how cold it is or how high the ledge is. But you don’t have to let the uncertainty of what you can’t control paralyze you, and anxiety doesn’t have to be something that controls you. You are in control of the first step.
For other great reads on how to handle anxiety, take a look at these:
5 Ways to Handle Anxiety About Loved Ones Getting COVID-19
How I Overcome My Anxiety About COVID-19
How To Help Your Spouse Deal With Anxiety
Are You Setting a Good Example of Self-Care for Your Family?
What to Do When You Disagree With the Ones You Love
It’s nothing new to disagree with the ones you love, whether it’s about current events, religion, guns, racism, politics, football or something else. In fact, chances are pretty good that you completely disagree on certain topics with someone you care deeply about. The disagreements may be so intense you wonder how you can actually co-exist.
The level of intensity might feel more so at this moment in time in our culture. In fact, many people can hardly believe that the people they love have such different perspectives from their own. The ongoing stress from trying to navigate these issues can take a massive toll on our relationships.
What do you do when you strongly disagree with the ones you love?
Although you might be tempted to confront them and tell them they are just plain wrong, you might want to reconsider. That plan probably won’t go very well for you because it’s likely your loved one will feel attacked. Nobody wants to feel attacked, right?
Instead, start by asking yourself a few questions.
What’s the goal of my conversation with this person?
Do I just want to share information?
Am I trying to understand their perspective?
Do I feel the need to convince them they are wrong?
Am I trying to prove that I have a valid point?
Do I have to WIN?
Taking the time to think about your ultimate goal can help you prepare to constructively engage with them.
It may help to remember that no matter how hard you try, you cannot change someone else or make them see something the very same way that you do. Yelling at them, belittling them, coming across as condescending, stomping out of the room or being sarcastic will only fuel the fire. And it will take you further away from your intended goal.
Plenty of married couples, extended family, siblings and roommates have vehemently disagreed about things, yet their love and respect for each other was never in question. How you have the discussion matters.
Here are some tips you can use to make your conversations productive:
- Look for things you do agree on. It is likely that you agree on far more than you disagree about.
- Kindness and respect goes a long way when trying to discuss difficult topics. Be aware of your tone of voice and body language.
- Avoid imagining how you think the conversation will go or how it has gone in the past. Playing negative scenarios in your head will actually increase your stress. It could also steer the conversation downhill straight out of the gates.
- Be prepared to genuinely listen to their perspective—even if you already believe you don’t agree with them and can’t fathom how they could believe what they believe. When people feel heard, you are more likely to keep the conversation going and avoid damaging your relationship. **PRO-TIP: Paraphrase what you hear and avoid using the word, “but.” Using “but” negates everything that the other person just said. Try using “and” instead.**
- If it feels like the conversation is becoming heated, remember that getting louder will escalate the situation for sure. Plus, it actually makes it harder to hear what is being said. If you’re struggling to think clearly or keep your cool, take a break. Say you need to go to the bathroom or you need to get a drink of water—anything to take a break in the action and allow yourselves time to breathe. Pausing is powerful.
- Avoid using “You always, you never,” and “You should.” Instead, focus on yourself and share your perspective while using “I” statements (I feel, I believe, I want, I need, etc.).
These are particularly stressful times, and when you disagree with the ones you love, IT’S HARD.
This means that many of us are experiencing extended periods of heightened anxiety and are constantly in a fight or flight mode—which is totally not normal. Fuses are shorter and we are probably more easily irritated. And, we may react more quickly, especially if we’ve been thinking or dwelling on the topic at hand. Acknowledge this and think through the fact that how we handle difficult conversations can impact the quality of our relationships.
It’s vital to remember that this is a process. If over time the conversation seems to go nowhere, you may need to set boundaries around this topic in an effort to keep from destroying the relationship. Keep in mind that if you choose to walk away from the relationship, you will no longer have the opportunity to present a different perspective.
When tragedy happens on a local, national or global level, constantly watching the media coverage can cause you to experience the very real phenomenon of vicarious traumatization. It often shows through anxiety.
“What people often don’t realize is you don’t have to be present at a traumatic event to be traumatized,” says licensed clinical social worker, Pam Johnson. “Just hearing something can create a traumatic event in your mind. Add the visual of repeatedly watching the news segments and you can create some real anxiety. The deeper mind does not differentiate what is happening in real time and what happened in Texas to someone else.”
Think about the last time you watched a scary movie and you realized your heart rate increased and you became jumpy and tense. Your body reacts physically because your mind does not know you are not actually part of the scene you are watching.
“People have to be careful how much they expose themselves to because it can become toxic,” Johnson says. “The human mind cannot be in a creative problem-solving mode and a fight-or-flight mode at the same time. It is like trying to put a car in drive and reverse at the same time.
“If we want a productive response to what has happened, individuals have to calm themselves down and get their emotions under control. Then we can have effective dialogue and begin asking questions such as, ‘How have we gotten here? What can we do to get ourselves out of this place?’”
While emotions are understandable, they are often not helpful. If you feel them, be mindful of them, but don’t let them direct your behavior. If people run around angry and frightened, the problems will only get worse.
Johnson offers a few tactics to help you constructively deal with your anxiety:
- Limit the amount of time immersed in media. If you just cannot pull yourself away, take a pulse check – literally. If your pulse is high, stop watching. Be mindful of your feelings. Are you angry? Anxious? Tense?
- Take action to reverse the anxiety. Go for a walk. Meditate. Get involved in constructive conversation with others. Pray.
- Focus on things over which you have control. Get adequate rest. Eat healthy. Watch sitcoms or movies that don’t aggravate stress. Do things that are calming and soothing to you. Create an emergency plan with your family. Discuss what you would do if you heard gunfire in a public place.
“Most importantly, I would tell people to learn to talk so people will listen and listen so people will talk,” Johnson says. “This is a crucial need in our society. We need to learn how to listen for the need and the heart of another person.
“It is a trait of human beings to look at differences in other human beings and attach a negative meaning to the differences. This has been a protective measure in humans since the dawn of time. Hundreds of years ago humans needed this defense mechanism. Today it is not helpful. We have to remember, it is not us against them. It is all of us against violence.
“The only way we can move beyond this problem is when people are willing to listen. It is through listening that the deeper mind has the time to discern that the person might think differently, but that does not necessarily make them dangerous.”
While no one can predict future incidents, everyone can do something to help make a significant positive difference. What will you do?
Image from Unsplash.com
Why Anger Isn’t Good or Bad
Have you ever come home from work with an expectation that blew up right in your face?
Your “quiet evening at home” turns chaotic when one of your children says they have a science project due tomorrow and your other child suddenly needs cupcakes for the class party. So much for a calm evening after an exhausting day.
You head to the grocery store for supplies and your spouse begins to oversee the science project. When you return, you realize you should have also picked up some lice-killing shampoo.
You have no idea what time you actually fell into bed, but the alarm blares far too soon. You get up with an edge and start barking out orders to everyone. “Comb your hair! Get the dog out before she has an accident. Where are the lunches you were supposed to pack last night?” At this point, it doesn’t seem like anybody is going to have a good day.
On the way to work, as you yell at the drivers around you, you realize you are angry. The question is, “Why?”
Researchers tell us anger is a secondary emotion, the tip of the iceberg so to speak. It’s the primary emotion – things like hurt, unmet expectations, frustration, disrespect, lack of trust, dishonesty, loneliness, jealousy, rejection, betrayal, disappointment, helplessness and exhaustion – that drives the anger.
In many instances, people don’t stop long enough to figure out what is fueling their anger. While anger itself is not good or bad, how you handle it impacts not only you, but also those around you – your family, co-workers and friends.
Studies show that the emotional part of our brain processes information in two milliseconds. In contrast, the rational part of the brain processes information in 500 milliseconds – 250 times longer. Simply put, it is much easier to react than to slow down and respond.
Researchers studying couples in conflict asked them to hit the pause button before arguing so a videographer could film the argument in real-time. In many instances, the couple had calmed down and moved on before the videographer even arrived.
If you struggle with anger, here are four steps that can help you get a good handle on it.
First, determine what is driving your feelings. For the parent who expected a quiet evening at home – unmet expectations, disappointment and exhaustion could be driving the anger, in addition to not knowing or forgetting about the cupcakes and the science project.
Next, acknowledge the feelings in a beneficial way. Instead of stuffing them inside or spewing them all over everybody, consider how you will share your feelings. Statements such as, “I feel frustrated when you wait until the last minute to ask for my help with the science project,” are more likely to elicit a conversation than if you lose it.
Then, determine a course of action. You may decide to help your child this time. Later on, you can calmly share that you may or may not be able to help the next time they wait until the last minute.
Finally, make a plan for the future. Use this as an opportunity to talk about appropriate ways to deal with anger.
So many adults say they never saw their parents actually deal with their anger. They saw the anger, but never learned what to do with it. Teaching your kids that anger isn’t bad or good – it’s what you do with it that can build up or destroy relationships – could be one of the greatest gifts you give them.
But don’t stop there. Model for them what it looks like to be good and angry.