How to Manage Anxiety and Stress in Today’s Political Climate
The political landscape can feel overwhelming, and for many, it’s a significant source of stress and anxiety. In fact, according to the American Psychological Association, nearly 70% of adults in the U.S. report that politics is a major source of stress in their lives. With constant news updates, heated discussions, and the uncertainty of what’s ahead, it’s easy to feel emotionally drained.
We understand how political stress can take a toll on your well-being. But don’t worry—you’re not alone, and there are ways to protect your mental health. Here are some simple and effective strategies to help you manage your stress during what can be challenging political times while prioritizing your peace of mind.
1. Limit News Consumption
Staying informed is important, but too much exposure to political news can increase anxiety. Studies show that doom-scrolling and excessive news consumption can lead to higher stress levels and even symptoms of depression. To avoid this, try setting boundaries:
Designate specific times to check the news instead of consuming it all day.
Stick to reputable sources to avoid misinformation and unnecessary panic.
Try listening to podcasts instead of reading headlines—sometimes, audio can feel less overwhelming.
2. Practice Mindfulness and Grounding Techniques
When political stress starts creeping in, mindfulness can help bring you back to the present. Simple techniques like deep breathing, meditation, or progressive muscle relaxation can help lower anxiety. Try this quick 5-4-3-2-1 grounding technique. To do this, take a few deep breaths and identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps shift your focus away from stressful thoughts and back to the present moment. Another great tip? Keep a journal to write down your thoughts—it can help process emotions and reduce stress.
3. Be Mindful of Political Conversations
Talking about politics can be tricky, especially when opinions differ. It’s okay to have discussions, but if you notice that certain conversations make you feel anxious or upset, give yourself permission to step away. More than 40% of Americans say they’ve experienced strain in personal relationships due to political disagreements.
To keep discussions healthy:
Engage with people who are open to respectful conversations.
Set boundaries—if a debate gets too heated, politely change the subject.
Remember, you don’t have to respond to every political argument online. Sometimes, silence is the best response for your well-being.
4. Take Action in Meaningful Ways
Feeling helpless about political issues? Taking action can help you regain a sense of control. Whether it’s voting, volunteering, donating to causes, or joining a local advocacy group, small steps can make a big difference. Studies show that people who actively engage in meaningful activities experience lower levels of stress and higher life satisfaction.
Not sure where to start? Here are some suggestions!
Contact your representatives about issues that matter to you.
Sign petitions or donating to organizations you support.
Attend community meetings or peaceful rallies.
5. Prioritize Self-Care
Taking care of yourself is not selfish—it’s necessary. When political stress gets overwhelming, shift your focus to activities that bring you joy:
Get outside for a walk or some fresh air. Studies show that spending time in nature reduces stress and improves mood.
Exercise—even a short workout can help release feel-good endorphins.
Do something creative, like painting, playing music, or reading.
Spend time with loved ones who make you feel safe and supported.
The key is to make self-care a habit. Even just 15-30 minutes a day dedicated to relaxation can make a difference in how you feel.
6. Build a Support System
You don’t have to go through this alone. Surrounding yourself with supportive people can help you cope with stress more effectively. Whether it’s family, friends, a therapist, or a support group, having a strong network can provide comfort during difficult times.
If you’re feeling isolated, try:
Joining an online or in-person group related to your interests.
Scheduling regular check-ins with close friends.
Talking to a professional if political stress is affecting your daily life.
7. Seek Professional Support When Needed
If political anxiety is making it hard to focus, sleep, or enjoy life, it may be time to seek professional help. Our Colorado-based psychiatry clinic offers virtual psychiatric evaluations and medication management to help you regain balance. Therapy can provide you with tailored strategies to manage stress, and if needed, medication can help stabilize overwhelming emotions.
Managing Politics and Stress
The political climate can feel stressful, but remember—you have the power to protect your mental health. By setting boundaries, practicing mindfulness, engaging in healthy discussions, and prioritizing self-care, you can navigate these times with more ease and confidence.
Taking care of your mental health is one of the most impactful things you can do—not just for yourself, but for those around you. If you’re struggling with anxiety or stress, we are here for you. Don’t hesitate to reach out for support.