When Politics Trigger Your Anxiety: 6 Therapist-Approved Ways to Cope

Feeling overwhelmed by political news and current events? You're not alone. Here's how to protect your mental health without disconnecting from the world.

Does checking the news make your heart race? Do political discussions with family leave you feeling drained for days? If current events are sending your anxiety through the roof, you're experiencing something incredibly common – and completely valid.

Political anxiety has become a genuine mental health concern, affecting millions of people regardless of their political beliefs. The constant stream of divisive news, social media debates, and uncertainty about the future can leave even the most resilient person feeling overwhelmed.

But here's what I want you to know: you can stay informed and engaged without sacrificing your mental health.

Why Political Events Hit Our Anxiety So Hard

Political anxiety isn't just about disagreeing with policies – it taps into our deepest psychological needs for safety, control, and predictability. When the political landscape feels chaotic, our nervous system responds as if we're under threat.

You might notice tension headaches creeping in after scrolling through political news, or find yourself clenching your jaw during heated debates. Maybe your stomach churns when you think about upcoming elections, or you're lying awake at night worrying about what the future holds. These physical symptoms often come alongside emotional ones like constant worry about the future, feeling helpless or powerless, and irritability with friends and family who don't share your concerns.

Many people find themselves compulsively checking news or social media, almost like picking at a scab. You know it's not helping, but you can't seem to stop. Others go the opposite direction, avoiding social situations entirely to prevent political discussions, or finding it hard to enjoy activities they used to love because everything feels overshadowed by current events.

6 Evidence-Based Strategies to Manage Political Anxiety

1. Create News Boundaries (Not News Blackouts)

Staying informed is important, but drowning in information isn't helpful. Think of it like eating – you need nourishment, but consuming everything in sight will make you sick. Try setting specific times to check news, maybe once in the morning and once in the evening, and stick to those times like you would meal times. Set a timer for 15-20 minutes maximum, because research shows that after about 20 minutes, additional news consumption actually increases anxiety rather than providing useful information.

Choose one or two trusted news sources instead of scrolling through multiple feeds or social media platforms where information can be distorted or sensationalized. Turn off news notifications on your phone – you don't need breaking news alerts interrupting your day and spiking your anxiety levels.

Here's a technique I call the "news sandwich" – start your day with something positive before checking news, consume news mindfully without multitasking, and end with a grounding activity like taking a walk or calling a friend. This way, you're staying informed without letting political information dominate your entire day.

2. Master the Art of Grounding When Anxiety Spikes

When political news triggers your anxiety, you need tools to bring yourself back to the present moment. One of my favorite techniques is the 5-4-3-2-1 method: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounds you in your immediate environment rather than the swirling thoughts in your head.

Box breathing is another powerful tool. Inhale for four counts, hold for four, exhale for four, hold for four, and repeat this cycle four to six times. It sounds simple, but it actually activates your parasympathetic nervous system, which is your body's natural calm-down mechanism.

3. Curate Your Social Circle (Online and Offline)

Your mental health is more important than winning political arguments. I know that might sound controversial, but think about it – have you ever actually changed someone's mind through a heated Facebook debate? Probably not. But you've probably left those interactions feeling drained and upset.

It's perfectly okay to set boundaries around political discussions. You can say things like "I'm taking a break from political discussions right now" or "I'd prefer to talk about something else." You don't owe anyone a political debate, especially if it's harming your mental health.

Online, consider unfollowing or muting accounts that consistently upset you, even if you agree with their politics. Join groups focused on your hobbies or interests instead of political forums. Use apps that limit your social media time if you find yourself doom-scrolling. Remember, the people shouting the loudest online often don't represent the majority of thoughtful, reasonable people in your life.

4. Channel Anxiety Into Meaningful Action

Feeling helpless fuels anxiety, but taking action – even small steps – can restore your sense of agency. The key is focusing on what you can actually control. You can't single-handedly change national politics, but you can volunteer for causes you care about in your community. You can attend town halls or community meetings where your voice might actually be heard. You can support local businesses and organizations that align with your values.

Sometimes the most powerful thing you can do is connect with your neighbors and build community. Strong local connections create resilience against larger political upheavals. You might write letters to representatives, donate to organizations you believe in, or participate in peaceful demonstrations if they feel right for you. The goal isn't to fix everything – it's to channel your anxiety into purposeful action that gives you back some sense of control.

5. Prioritize Physical and Mental Recovery

Political stress is still stress, and your body needs help processing it. Regular movement is crucial – even a 10-minute walk can help metabolize stress hormones and release mood-boosting endorphins. You don't need to run marathons; just move your body in ways that feel good.

Practice progressive muscle relaxation before bed, especially if political worries are keeping you awake. Spend time in nature when possible – research shows that even brief exposure to natural environments can significantly reduce anxiety levels. Try to maintain consistent sleep and meal schedules, because political stress can disrupt these basic self-care practices.

Make sure you're scheduling activities completely unrelated to politics. Read fiction, work on creative projects, play with pets, or engage in hobbies that bring you joy. These activities aren't selfish – they're necessary for maintaining your mental health and resilience.

6. Know When Professional Support Can Help

Therapy isn't just for crises – it's a powerful tool for building resilience during stressful times. Consider reaching out to a therapist if political anxiety is affecting your relationships, if you're having trouble sleeping or concentrating, or if you feel hopeless about the future. Sometimes we need professional help to process complex emotions about current events and develop personalized strategies for our specific triggers.

A therapist can help you maintain relationships despite political differences, stay engaged with causes you care about without becoming overwhelmed, and develop coping strategies that work for your unique situation. There's no shame in seeking support – in fact, it's one of the most proactive things you can do for your mental health.

You Can Care Without Carrying the Weight of the World

Political engagement doesn't require sacrificing your mental health. In fact, taking care of yourself makes you more effective at creating positive change in the world. You're not selfish for prioritizing your well-being. You're not weak for needing breaks from the news. You're not giving up by setting boundaries around political discussions. You're being human in a very intense time.

Your mental health matters – not just for you, but for your ability to show up for the people and causes you care about. Sometimes the most radical thing you can do is protect your peace so you can sustain your engagement for the long haul.

Struggling with political anxiety or feeling overwhelmed by current events? You don't have to navigate these feelings alone. Olivia specializes in helping people manage anxiety while staying engaged with the world around them.

Ready to find balance? Schedule a consultation today with Olivia Stoltzfoos, LCSW!

How do you manage political anxiety? Share your strategies in the comments – your experience might help someone else find peace during difficult times.