Managing Political Stress: How to Protect Your Mental Health in the current climate

Over the last year, it’s been impossible to escape conversations surrounding politics. From social media debates to 24-hour news cycles, the political climate in the United States has become so overwhelming. If you’ve been feeling more anxious, frustrated, or even hopeless due to political events, you are not by yourself! The uncertainty and division can take a toll on your mental and emotional health.

As a mental health professional, I want to offer a few ways to try to manage stress related to politics while staying engaged in a way that aligns with your overall well-being.

1. Set Boundaries with News and Social Media

Ignorance is Bliss! Doomscrolling and constant exposure to negative headlines can increase stress levels. Ive been so annoyed at the blogs and their constant sharing of executive orders flying right out of the twilight zone with little explanation of what the readers are supposed to do with the information. Try setting specific times to check the news and choose credible sources rather than letting it consume your day. Unfollow accounts that fuel anxiety or engage in unnecessary political arguments, and instead, follow sources that provide balanced information or constructive discussions.

2. Engage in Mindful Consumption

Not all political information is productive. Ask yourself:

- Is this source credible?

- Is this information helpful, or is it designed to provoke strong emotions?

- Do I need to engage with this, or can I step away?

Practicing mindful media consumption allows you to stay informed without becoming emotionally drained.

3. Focus on What You Can Control

Feeling powerless can contribute to stress, but taking action—whether it’s voting, volunteering, or supporting causes you believe in—can help you regain a sense of agency. Get to know your representatives, create and sign petitions, advocate for those marginalized, connect and donate to grassroots organizations and non-profits who support causes important to you. Choose one or two meaningful ways to stay engaged, and let go of the things outside your control.

4. Engage in Grounding Techniques

When political stress feels overwhelming, grounding exercises can help you stay present. Try:

- Deep breathing exercises

- The 5-4-3-2-1 method (naming five things you can see, four you can touch, etc.)

- Meditation or guided imagery to calm the nervous system

These simple techniques can help you regulate your emotions in moments of distress.

5. Have Healthy Conversations (or Take a Break from Them)

Discussing politics with friends, family, coworkers, neighbors and team moms can be tricky, especially when opinions differ. Before engaging, consider:

- Is this conversation productive, or will it lead to unnecessary conflict?

- Am I in a mental space where I can handle this discussion?

- Is the other person open to a respectful exchange of ideas?

If a conversation becomes too heated, it’s okay to set boundaries and step away.

6. Prioritize Self-Care and Joyful Activities

Counterbalance political stress by carving out joy. Spend time with friends/family, reconnect with nature, exercise or engage in hobbies that help you relax. Taking care of yourself is not ignoring the world—it’s ensuring that you have the energy to navigate it effectively.

7. Seek Support When Needed

If political stress is affecting your sleep, relationships, or overall well-being, consider reaching out to a therapist. Professional support can help you process emotions, develop coping strategies, and set healthy boundaries.

Final Thoughts

We are in unprecedented times. If it feels more than you can handle, that’s not abnormal under the circumstances, but you don’t have to let it consume your mental health. By setting boundaries, focusing on what you can control, and engaging in self-care, you can navigate these challenges with resilience. Remember, taking care of your well-being allows you to engage with the world in a more thoughtful and intentional way and recharged to rejoin the fight for justice and equality for all!