How Washington can mentally reset in the wake of Charlottesville

If there is a time the United States needs its political leaders to put aside partisan politics and visibly show up as their best selves for the well-being of our democracy — the time is now. 

Charlottesville and President Trump’s response to its tragic events (and what it represents) have set flares off across the country. America’s psychological battle with its racial history is front and center. The partisan divide is widening with the majority of Democrats and Republicans expressing fear of the other party. In an effort to maintain white’s historic position amid changing demographics, the alt-right is threatening further violence.

{mosads}As President Abraham Lincoln famously said, “A house divided cannot stand.” If this experiment is to survive, our political leaders are to stand strongly united as stewards of the house. This includes sharing and facilitating vulnerable conversations about race and equality. It calls for looking deep within to discern future directions. It also means holding accountability to our institutions, doctrine and ourselves.

To ready and remain strong for the long road ahead instead of shifting directly into fight-or-flight mode, political leaders and activists can benefit from taking a brief moment to reset and take purposeful action.

Where to begin? Solutions to establish a solid foundation can be found in the worlds of political intelligence, neuroscience and even elite athletics: accessible, mindfulness/wellness-based practices that improve decision-making, strategic focus, social interaction and resiliency. Mindfulness — awareness in the present moment free of judgment — can be applied anywhere and at any time. Research finds that even brief moments of pause have significant positive effects on mental and physical health, and productivity. 

The key is to be realistic and apply strategies that easily fit within the confines of day-to-day political life, especially as dynamics intensify. Below are three reset strategies to try today.

The first is to take a political leader mindful minute. Set a timer for 60 seconds. In that 60 seconds, count how many breaths you take. Try not to think of anything else except for counting your breath. The next time you are in a situation where you need to pause to gain mental strength, stop and take that number of breaths. This “mindful minute” exercise is one of many tools political leaders can use to center themselves in a moment of stress or indecision.

Our bodies and minds ramp up on adrenaline and cortisol (stress hormones) often when we’d benefit from ramping down. Grounded in evolutionary biology, this fight-or-flight response can impair judgment, memory and communication — key competencies for leadership effectiveness. This exercise helps equalize our nervous system, reorienting us to a focused state.

Second, call, text or FaceTime with family and friends. Who do you need around you to keep you grounded and real? Make a list of people you need to perform at your best. Be sure to include people who are apolitical or of a differing political persuasion. Connect with at least one of these people today in a reciprocal way: actively listen, grab a bite, hug and such. Schedules don’t align? Use that time to visualize that person and write down a few notes of a past experience where they had your back.

Political life can feel isolating — especially these days. We are social creatures built to connect. Authentic connection releases oxytocin (the “feel good” or “trust” hormone) in the brain. This is so essential to our well-being that scientists say it is necessary for us to thrive. This rest also improves prosocial behaviors, such as altruism and a greater tolerance of “out-group” members, and empathy.

Third, step outside and look at the sky. Go outside and soak in natural elements for two to fifteen minutes. This can involve strolling across the Capitol green. Go sit outside a grand government building. It can even be as simple as watching falling leaves or even looking at the clouds. Breathe deeply. Reflect on what you are looking at represents. Or, just observe. 

Being in the presence of greatness — be it buildings or nature — inspires awe, a sense of wonderment. Studies find that awe inspiring moments can impact decision-making, and enhance our life satisfaction and creativity. We open up to what else is possible by shifting out of routine and focusing on sources of significance. We feel more connected to the greater world. This helps us answer those big questions like, “Who are we?” “Where do we go as a nation?” and “How will I lead?” Research also finds that people may be less inclined to behave in unethical ways. 

This is a critical time for leaders in public life to be their best. Our nation — and the world — is looking to you to lead with integrity, to be calm and clear-headed in the midst of discord, and to model the way. The work of moving forward and resetting our hearts and minds for the future begins with as little as 60 seconds a day.

Frieda K. Edgette is a certified executive coach with the International Coach Federation and principal of Novos Consulting, LLC, a civic-minded organizational strategy and coaching consultancy operating at the nexus of politics and innovation. She is also on the adjunct faculty of The George Washington University’s Graduate School of Political Management and instructs resilient leadership at Stanford Continuing Studies. Follow her on Twitter @FKEdgette.