How To Deal With Political Anxiety

It’s a familiar scene for many of us: the house is finally quiet, the day’s obligations are met, and you have a few moments to yourself. You pick up your phone, intending to unwind, but instead, you find yourself scrolling through an endless feed of political news, heated debates, and alarming headlines. Your shoulders tense, your jaw clenches, and a wave of anxiety washes over you: political anxiety. 

We live in an era of unprecedented connectivity and non-stop news cycles, which makes it easy to feel overwhelmed by the state of the world. The constant barrage of information, combined with deep-seated concerns about the future, can take a significant toll on our mental and emotional well-being. The good news is that you don't have to be a passive recipient of this stress. There are practical, effective ways to manage the anxiety politics can provoke, protect your mental health, and find a sense of calm even in the most turbulent of times. This guide is designed to help you do just that.

Understanding political anxiety and why it's affecting so many of us

Political anxiety is more than just a fleeting frustration with the news of the day. It’s a form of situational anxiety characterized by persistent worry, stress, and a sense of dread related to the political climate. The symptoms can be both emotional and physical, and they often include:

• Constant rumination: You find your mind returning to political issues repeatedly, even when you need to focus on work or family.
• Feelings of hopelessness: A pervasive sense of pessimism about the future can make it difficult to feel positive or motivated.
• Heightened irritability and anger: You may find yourself easily angered by political news or discussions, which can lead to strained interactions with others.
• Physical symptoms: Chronic stress from political anxiety can manifest as fatigue, sleep disturbances, headaches, and digestive issues.
• Avoidance: You might start to avoid social gatherings or conversations with certain family members to sidestep potentially contentious political discussions.

Several factors contribute to the rise of political anxiety. The 24/7 nature of the news cycle means we are constantly inundated with information, often presented in a sensationalized or alarming way. Social media algorithms are designed to display content that elicits a strong emotional reaction, which can trap users in a cycle of outrage and fear. Furthermore, in a deeply polarized environment, it's easy to feel like the stakes are impossibly high, leading to a sense of powerlessness and a fear for the future, for our economic stability, and for the well-being of our loved ones.

How political anxiety impacts your wellbeing

Allowing political anxiety to go unchecked can have a ripple effect across all areas of your life. When your mind is constantly occupied with worry and stress, you might experience something like compassion fatigue, which can make it challenging to be fully present in your daily life.

• Mental health: Chronic stress is a known contributor to more serious mental health conditions. For some, the constant anxiety politics provoke can exacerbate existing anxiety disorders or depression, or even trigger them.
• Physical health: Not only does chronic stress affect your mental health, it can have implications for your physical health, too. The constant flood of stress hormones from political anxiety can elevate blood pressure, disrupt sleep, and weaken your immune system.
• Relationships: Differing political views can create significant tension with friends, family members, and partners. The stress and irritability associated with political anxiety can lead to arguments and a breakdown in communication, making you feel isolated and misunderstood.
• Work and productivity: It’s difficult to concentrate on complex tasks or be creative when your mind is hijacked by worry. The mental fatigue that comes with political anxiety can drain your energy, making it harder to perform at your best, both professionally and at home.

Actionable strategies for coping with political anxiety

While you can't single-handedly control the political landscape, you have a great deal of control over how you engage with it and how you protect your own well-being. Dealing with political anxiety involves a conscious shift from a state of reactive worry to one of proactive self-care and empowerment. Here are some strategies to help you get started.

Curate your information intake

One of the most effective ways to reduce political anxiety is to be intentional about how you consume news and information.

• Schedule your news time: Instead of constantly checking your phone, set aside specific, limited times each day to catch up on the news (e.g., 15 minutes in the morning and 15 minutes in the evening).
• Choose reliable sources: Opt for balanced, fact-based reporting over sensationalized or opinion-driven content. Avoid "doomscrolling" on social media, where misinformation and inflammatory content are rampant.
• Mind your algorithm: It’s optimized to feed you the content that keeps you engaged and doesn’t care if you’re trying to go to sleep or unwind. Consider subscribing to a substack or news outlet when digesting information instead of ingesting it via short-form platforms like TikTok, where it's easy to get lost in a barrage of information.
• Create news-free zones: Designate certain times and places as "news-free." Make your bedroom a sanctuary for rest, for example, by leaving your phone to charge in another room overnight. 

Shift your focus from worry to action

A primary driver of anxiety is a feeling of powerlessness. To counteract this, shift your focus from your "circle of concern" (all the things you worry about) to your "circle of influence" (the things you can actually do something about).

• Get involved locally: Meaningful change often starts at the community level. Consider volunteering for a local organization, attending a town hall meeting, or supporting a cause you care about in your community. These actions can be more fulfilling and have a more tangible impact than arguing with strangers online.
• Focus on your values: Identify the values that are most important to you—such as compassion, community, and integrity—and find ways to live them out in your daily life. This provides a sense of purpose and agency that can be a powerful antidote to feelings of helplessness.

Anchor yourself in the present moment

Anxiety lives in the future—in the "what ifs" and worst-case scenarios. Grounding yourself in the present moment is a powerful way to calm a racing mind.

• Practice mindfulness: When you feel overwhelmed, take a few moments to focus on your senses. What are five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste? This simple exercise can pull you out of a worry spiral.
• Breathe deeply: Slow, deep belly breathing can activate the body's relaxation response. Inhale slowly through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of six.
• Move your body: Physical activity is one of the most effective ways to reduce stress hormones. A brisk walk, a yoga class, or even just a few minutes of stretching can make a world of difference.

Foster connection and hope

Anxiety thrives in isolation. Connecting with others and actively seeking out reasons for hope can help you feel less alone and more optimistic.

• Seek supportive conversations: Talk about your feelings with a trusted friend or family member. Often, just voicing your anxieties can lessen their power.
• Don’t be afraid to set boundaries: It’s less about keeping people out, and more about keeping relationships healthy and productive. If there’s a specific topic on which you and a friend see differently, it’s okay to agree to disagree and keep the relationship respectful.
• Look for the good: Make a conscious effort to seek out positive news stories and examples of people working to make the world a better place. For every negative headline, there are countless acts of kindness, courage, and progress happening every day.

Knowing when to seek professional support

While self-help strategies are incredibly effective, sometimes political anxiety can become too much to handle on your own. If you find that your anxiety is persistent, debilitating, and significantly interfering with your daily life, it may be time to seek help from a mental health professional. A therapist can provide you with personalized tools and strategies for managing anxiety and can help you address any underlying issues that may be contributing to your distress. Reaching out for help is a sign of strength, not weakness.

Ultimately, navigating the anxieties of our current political climate is a balancing act. It’s about staying informed without being overwhelmed, being engaged without being consumed, and caring about the world without carrying its weight on your shoulders. By taking intentional steps to protect your peace of mind, you can find a sense of calm in the chaos and continue to show up as your best self—for your work, for your loved ones, and, most importantly, for you.