With Election Day merely hours away, contentious conversations at work may be reaching a fever pitch. If this gives you agita, you’re not alone.
According to a September survey from HR data provider Brightmine, nearly 2 in 5 American workers have experienced a political disagreement with a work colleague and nearly 1 in 5 workers said that political discussion at work makes them uncomfortable.
Here are 10 ways to keep your cool at work tomorrow (and beyond).
Embrace political conversations
Rather than avoiding the topic, assume your colleagues and even your boss will chat about the election.
Joel Salinas, MD, clinical assistant professor of neurology at NYU Langone Health and chief medical officer at Isaac Health, is the co-author of “Conflict Resilience: Negotiating Disagreement Without Giving Up or Giving In” (Harper Business). He suggested embracing the discomfort of challenging conversations to build conflict resilience and maintain respect for others.
“Talking about differences in politics is absolutely more healthy than avoiding them,” said Salinas. “We reject the typical notion that topics like religion and politics should be avoided in polite conversation, especially when our politics are invading every aspect of our lives. Avoiding conversations contributes to polarization and misunderstanding.”
Befriend white space (the pause)
“Taking deep breaths, pausing before responding, naming the conflict for what it is and acknowledging when emotions are running high can all help,” said Salinas. “Our brains are wired to react to conflict with a mental and physical stress reaction. Creating a moment to pause can give us the space to respond more thoughtfully.”
Listen
Instead of aggressively trying to get your point across, become an active listener without interjecting your thoughts.
“Engage in deep listening — really focusing on the other person’s perspective without endorsing or jumping in to argue. Understand the experiences, context and information that led to their perspective. [This] can also reframe and even lower the stress response,” said Salinas.
Ask questions
Do this if you don’t agree with your employer’s views or feel outnumbered by your boss and colleagues, said Kirsten Mosier, a Long Island organizational psychology practitioner.
“Realize that we are all entitled to have our own opinions, even if they differ,” said Mosier. “Ask what’s important to them and why, and try to understand their point of view without judging and without an agenda. You might find you agree with some of what they say and that might feel better at the end of the workday.”
Tap into mental health resources
According to a June 2024 survey from Myriad Genetics, Inc, 40% of Americans revealed they felt depressed or anxious around the election season.
Kathy Pike, Ph.D., clinical psychologist and CEO of One Mind, a nonprofit committed to advancing mental health, believes employees need to have access to mental health resources to cope with stress related to political discussions. “Encourage employees to take breaks and prioritize self-care, especially during politically charged times,” said Pike.
Don’t expect to change anyone’s opinion
“In most conversations, we are not going to convince someone to change their mind about a major topic,” said Steven T. Collis, director of the University of Texas at Austin’s Bech-Loughlin First Amendment Center and author of “Habits of a Peacemaker: 10 Habits to Change Our Potentially Toxic Conversations into Healthy Dialogues” (Shadow Mountain).
“If you’re discussing what type of taco to eat for lunch, you might convince them. If you’re trying to get a Trump or Harris voter to change their vote, you’re dreaming,” said Collis. “Those types of changes occur over lengthy periods of time, usually only after you have truly gained someone’s deepest respect through your own selfless behavior.”
Maintain your humility
Recognize how little you may actually know about a topic, or your colleagues.
“If someone comes in with a hot opinion about a certain political issue, start by asking them questions,” said Collis. “Learn more about them. Dig into how they came to their conclusion — not to undermine, but to learn. You should handle your own opinions like you might unstable explosives: give them to others carefully and rarely.”
Agree to disagree
“You don’t have to agree with everything your colleague says, but it’s important to respect their perspective,” said Jonathan Alpert, a Midtown psychotherapist and author of “Be Fearless: Change Your Life in 28 Days” (Center Street). “Acknowledging differing views can reduce tension and foster a more civil dialogue.”
Keep calm and carry on
“Resist the temptation to label your colleague as a ‘crazy liberal’ or ‘alt right,’” said Alpert. “Such labels can escalate tensions and create an ‘us’ versus ‘them’ dynamic. Instead, focus on specific ideas and policies.”
Also, maintain your professional composure and keep your emotions in check. “A composed response can help diffuse the intensity of their argument,” said Alpert.
Walk away
At any point, it’s fine to disengage. If a conversation suddenly intensifies or you’re in a shouting match, consider heading for the nearest exit.
“Calmly say, ‘It’s not OK for you to shout at me’ and walk away,” said Mosier. “No one has to engage in a conversation they don’t want to be in whether it’s a political year or not.”
