Managing Stress During Times of Political Upheaval
If you’re experiencing stress related to our current political moment, know that you are not alone. In my practice, I’m seeing a significant increase in clients discussing experiencing stress and anxiety related to our current times. Whether it's fear for loss of freedoms and rights, concerns for the future of science and academic freedoms, and so many more issues, many of us are struggling to maintain our emotional well-being.
If you're finding yourself anxious, angry, or emotionally drained by this climate, you're not alone. This kind of stress can manifest as difficulty sleeping, increased irritability, feeling overwhelmed, or physical symptoms like headaches and tension. Our sense of powerlessness in the face of these changes can lead to feelings of helplessness, anger, and sadness.
Practical Strategies for Managing Political Stress
Practice grounding techniques: When political anxiety feels overwhelming, try the 5-4-3-2-1 technique (notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste) or take slow, deep breaths.
Protect your relationships: Set boundaries around political discussions with family and friends. It's okay to disengage from heated conversations that aren't productive.
Focus on what you can control: Instead of worrying about things outside your control, redirect energy toward meaningful action. Taking political action can be deeply empowering and help combat feelings of helplessness.
Set boundaries with news and social media: Designate specific times for checking news. Keep certain spaces politics-free, like during meals or before bed. Consider turning off push notifications for news alerts, or limiting notifications during particular times of day.
Taking Action
Consider these general actionable steps:
Vote in all elections, including local ones where your vote has more impact.
Contact your representatives about issues that matter to you.
Volunteer for campaigns or causes you believe in.
Attend town halls or community meetings.
Support organizations working on issues you care about.
Engage in peaceful advocacy or activism.
Then, consider how you can target your energy towards making change in specific ways.
Pick a few causes that you feel most strongly about and focus your energy towards those.
Subscribe to a limited number of newsletters that send out concrete action items on a regular basis (e.g. phone scripts for particular bills, info about when and where to protest).
Get to know your representatives. Call or email with concerns you have. Even if you’re not sure what bills to ask them to support or veto, reach out and share your opinions about what’s happening in the world. Make your voice and your concerns heard with your elected officials.
If making calls, sending emails, or attending action events like marches worsens your anxiety, try to find a buddy to take these actions with so you’re not doing it alone. Community combats the loneliness and isolation of this moment.
If you can afford to do so, consider monthly donations to causes you care about. Monthly donations can help organizations budget and use their money most effectively to create change.
Volunteer for a cause you care about. Making change on a local and individual level can restore a small sense of control, goodness, and giving in the world.
If you plan to protest, be sure to do so safely. Dress appropriately for the weather, and make sure you have sufficient food and hydration. Know your rights before you go.
Taking concrete action not only helps protect justice and freedom in our communities, but also transforms anxiety into purpose. When you channel your political stress into meaningful engagement, you're reclaiming your agency and contributing to positive change.
When to Seek Support
If political stress is significantly impacting your sleep, relationships, or daily functioning, consider professional support. You don't have to choose between being an engaged citizen and protecting your mental health.
Remember that taking care of your mental health isn't selfish—it's necessary. When you're emotionally regulated, you're better able to contribute positively to your community and the causes you care about.
