Feeling Triggered by Politics?

Scrolling through my social media feed before the 2024 election, it felt like politics were everywhere. Arguments, trash talk, and opinionated articles seemed to take over.

Honestly, I was frustrated and angry at people whose views clashed with mine. Did anyone else feel this too?

I wanted something to change. Unfriending wasn’t the answer—after all, I still enjoyed their family photos and funny pet stories.

Instead, I decided to try something different. Each time I read a post that riled me up, I’d remind myself, “Just like me, he loves his kids and dogs,” or “Just like me, she cherishes beach days.”

Finding these small connections helped me remember we shared values and interests. My anger softened, and a bit more compassion crept in.

Of course, it was easy to get triggered again so I also started skimming past political rants. 

Even though the election is behind us, heated political debates are still everywhere. It’s easy to feel overwhelmed or upset, especially online.

This week is the second in our Challenging Conversations: Connecting When Opinions Differ series. We’re exploring how to generate compassion for others, especially when beliefs are different.

Last week, we looked at listening with empathy—an essential skill for one-on-one conversations. This week’s tool can help in those moments, but it also works when social media posts or news triggers strong reactions.

Week 2: Generating Compassion When Opinion Differ

Imagine watching a politician defend a view that feels threatening to your values. You might notice your heart racing or anger rising.

Later, an acquaintance voices support for that same view, and your frustration grows as if your beliefs are under attack.

You may find yourself replaying their words, feeling more upset with each thought, stuck in that frustration.

How do you break out of this? 

3-Step Compassion Practice

1. Pause and notice your pain.
Label the emotion(s) you are feeling. MRI scans show labeling emotions decreases activation in the amygdala—the part of the brain involved in threat detection. That decrease in activation can help you calm down. 

2. Direct compassion toward yourself.
Difficult emotions are part of being human. Offer yourself kind words. If that feels hard, imagine what you’d say to a friend in pain.

3. Reach for compassion toward the other person.
If you know the other person, recall a positive experience or a shared interest.

If not, try repeating these statements while taking deep breaths:

• Despite what this person has done, just like you, they want to be happy, safe, and loved.
• Just like you, they navigate a complex world full of difficult emotions.
• Just like you, they long for connection and belonging.

Do you feel any different after this practice? Sometimes, my answer is “yes!” and sometimes it’s a sad “no.” It’s particularly challenging for me to direct compassion towards a public figure that I don’t know personally. It’s truly a practice that I need to repeat.

This Week’s Challenge

When you notice strong feelings triggered by someone’s opinion—online or in person—pause and try the 3-step compassion practice.

Then, leave me a comment and share how it went. Did it help? Or was it hard to do? I’d love to hear your experience either way.

Next Week

I’ll be taking a break from writing to spend time with family and friends but will return the following week with a deeper dive into meeting difficult emotions with self-compassion and setting healthy boundaries.

Need Support?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.