A Practical Guide to Dealing with Political Stress
Look, we get it. The world can feel pretty intense right now, and it’s easy to get caught up in the whirlwind of news and strong opinions. You’re not alone if you’re feeling anxious or overwhelmed by it all. Nearly 8 out of 10 adults say that the future of our nation is a significant source of stress(1). So, let’s take a deep breath and explore what’s going on and how you can find your calm amidst the chaos.
What Exactly Is Political Anxiety Anyway?
It’s that knot in your stomach when you watch the news, that tension in your shoulders when you scroll through social media, that feeling of “Ugh, not this again” when someone brings up politics at dinner. It’s totally normal to feel stressed or worried about what’s happening in the world, especially when things feel uncertain or out of our control (2).
Here are some signs you might be dealing with political anxiety:
- Feeling stressed or on edge a lot of the time.
- Having trouble sleeping or feeling restless.
- Feeling irritable or snapping at people more easily.
- Feeling hopeless or like things will never get better.
- Having trouble focusing or getting things done.
It’s important to remember that political anxiety is different from just feeling anxious in general. It’s specifically tied to what’s happening in the political world, and it can have a real impact on your well-being (3).
Why Does Politics Make Us Feel This Way?
Okay, so let’s break it down. Why does politics seem to push our buttons so much? Here are a few reasons:
- Uncertainty and Lack of Control: Elections and political decisions can feel like a rollercoaster, and it’s easy to feel like you don’t have much say in what happens. This can be especially tough because, unlike with a direct threat (like a lion chasing you!), there’s no clear action you can take to resolve the source of your anxiety (2).
- Values and Identity: Politics often touches on things that are really important to us—our beliefs, our values, who we are as people. When these things feel threatened, it’s natural to feel anxious or upset (2).
- Polarization and Division: It seems like everyone’s picking sides these days, and it can be tough to have respectful conversations when people have such different views. This can create tension in relationships and make it hard to feel connected.
- Information Overload: Let’s be real, the news and social media can be a firehose of information, and it’s hard to escape the constant updates and debates. This can lead to feeling overwhelmed and burnt out (4). It’s important to be aware of the signs of political fatigue, such as high blood pressure, weight fluctuation, anxious or worried feelings, drastic mood changes, an increased use of substances (caffeine, sugar, alcohol, nicotine, cannabis, other), and even sleep struggles (9).
Okay, So How Do We Deal With This?
Don’t worry, you don’t have to just grin and bear it. Here are some things you can do to manage political anxiety and find some peace:
1. Take a Break from the News (Seriously!) (8)
- Set some boundaries: It’s okay to step away from the 24/7 news cycle. Maybe choose specific times to check in, like once in the morning and once in the evening, and avoid constantly refreshing your newsfeed (6).
- Find reliable sources: For reliable political news and reduced stress, prioritize sources that demonstrate a commitment to verifiable facts, evidence, and transparency over those you simply “trust.”
- Do a digital detox: Take a break from the news and social media altogether for a day or two. Go for a walk, read a book, spend time with loved ones—anything that helps you recharge.
2. Curate Your Social Media (7)
- Be mindful of what you’re seeing: If certain accounts or topics always leave you feeling stressed, unfollow or mute them. You have the power to create a more positive online space for yourself (8).
- Engage thoughtfully: If you do choose to engage in political discussions online, try to do it with respect and an open mind. Remember, it’s okay to disagree, but it’s important to be kind (8).
- Take breaks: Just like with the news, it’s important to step away from social media regularly to avoid feeling overwhelmed (9) (12).
3. Focus on What You Can Control
- Vote: Your vote matters! Participating in the democratic process can help you feel more empowered and less helpless 7.
- Get involved locally: Focus on making a difference in your community. Volunteer, attend local meetings, or contact your representatives about issues you care about (5).
- Practice self-care: Make time for things that make you feel good—exercise, meditation, spending time in nature, or pursuing hobbies. Taking care of yourself helps you build resilience and cope with stress (5).
4. Talk It Out
- Connect with others: Talk to friends, family, or a therapist about how you’re feeling. Sharing your thoughts and feelings can be a huge relief, and it can help you gain new perspectives (8).
- Find your people: Connect with people who share your values and concerns. This could be through online communities, support groups, or local organizations (10).
- Consider therapy: If political anxiety is really weighing you down, a therapist can provide you with tools and strategies to manage it effectively (5).
5. Practice Mindfulness
- Be present: Mindfulness techniques, like meditation or deep breathing, can help you stay grounded in the present moment and reduce worry about the future.
- Observe your thoughts: Pay attention to your thoughts and feelings without judgment. It’s okay to feel anxious—it’s a natural response to stress. Research has shown that accepting your emotions without judgment can help you feel better and may even motivate you to take positive action.
- Reframe negative thoughts: Challenge those “what if” thoughts and try to replace them with more balanced and realistic ones.
You’ve Got This!
Life will always have its challenges, but you’re stronger than you think. By understanding what’s going on and taking steps to manage your anxiety, you can navigate the political landscape with more peace and resilience. Remember, you don’t have to go through this alone.
If you’re struggling, Orion Psychology and Therapy Collective is here to support you. Our therapists are skilled professionals and empathetic listeners who will work with you to develop a personalized treatment plan to meet your unique needs. We offer a safe, challenging, and nurturing environment where you can achieve a balanced and fulfilling life.
About Us
At Orion Psychology and Therapy Collective, we’re all about providing compassionate, personalized care for every client. Our therapists are not just skilled professionals, but also empathetic listeners who will work with you to develop a personalized treatment plan to meet your unique needs. We offer a safe, challenging, and nurturing environment where you can achieve a balanced and fulfilling life.
Bibliography
- American Psychological Association. (2024). Stress in America 2024: A nation in political turmoil. https://www.apa.org/pubs/reports/stress-in-america/2024
- Abrams, Z. (2024). Managing political stress. American Psychological Association. https://www.apa.org/monitor/2024/10/managing-political-stress
- American Psychiatric Association. (2024, May 1). American adults express increasing anxiousness in annual poll; stress and sleep are key factors imp. Psychiatry.org. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness
- Mauss, I. (2011, November 14). Why pursuing happiness might make you unhappy. YouTube. https://www.youtube.com/watch?v=FDGp9kRH6QY
- Simon-Thomas, E. (2022, March 24). The science of happiness. YouTube. https://www.youtube.com/watch?v=tYckL-yu1jY
- Charlie Health. (2025, February 13). Politics and stress: Politics negatively impacts mental health of nearly 1 in 2 Americans. https://www.charliehealth.com/research/politics-mental-health
- Maas, A., & Lu, L. (2021). Elections have consequences: Partisan politics may be literally killing us. Applied Health Economic Health Policy, 19(1), 45–56.
- Health Lab. (2024, November 4). 5 ways to manage political induced stress. Michigan Medicine. https://medicine.umich.edu/dept/psychiatry/news/archive/202411/5-ways-manage-politically-induced-stress
- Riba, M. (2024, November 4). 5 ways to manage politically-induced stress. Michigan Medicine. https://medicine.umich.edu/dept/psychiatry/news/archive/202411/5-ways-manage-politically-induced-stress
- Sherrell, Z. (2024, September 26). Political anxiety: How to cope. Medical News Today. https://www.medicalnewstoday.com/articles/political-anxiety
- JED Foundation. (n.d.). Election stress: Tips to manage anxious feelings about politics. https://jedfoundation.org/resource/election-stress-tips-to-manage-anxious-feelings-about-politics/
- Pohl, J. (2024, October 24). Anxious about the election? UC Berkeley psychologists explain how to cope. Berkeley News. https://news.berkeley.edu/2024/10/24/anxious-about-the-election-uc-berkeley-psychologists-explain-how-to-cope/
- Charlie Health. (2025, January 24). Politics and stress: Politics negatively impacts the mental health of nearly 1 in 2 Americans. https://www.charliehealth.com/research/politics-mental-health
