Navigating Political Anxiety
It has been 20 years since I started working in the field as a social worker. The first half of my career was spent in community mental health while the second half has been helping individuals in private practice. While there are many differences in these types of clinical environments, the one thing they had in common was that, for many years, politics was not a typical therapy topic. In the past 10 years we have watched the world transform in many unexpected ways. For better and for worse. But, the most surprising change I have witnessed as a social worker is how often we are talking about politics in therapy. As we move toward another new administration it is important to understand what political anxiety is, how it may be negatively affecting us, and how to move through it in a healthier way.
What is Political Anxiety?
Political anxiety is a form of stress or unease triggered by political events, news, or discussions. It can manifest in a variety of ways, including:
Physical symptoms such as a racing heart, tightness in the chest, or trouble sleeping.
Emotional distress, like feeling overwhelmed, fearful, or hopeless about the future.
Mental fatigue, stemming from constant exposure to stressful news or debates.
A sense of powerlessness, where you feel like your individual actions can’t make a difference in the broader political landscape.
For many, political anxiety intensifies during election seasons or following major political events, but it can persist year-round, particularly as societal divisions seem to deepen. This anxiety can take a toll on mental health and well-being if left unchecked.
Why is Political Anxiety So Common?
Several factors contribute to the rise in political anxiety in today’s world. Here are a few key reasons:
1. Constant News Cycle
With the advent of 24-hour news and social media, information about political events is non-stop. This can create a sense of urgency or dread, as people are constantly exposed to breaking news, scandals, or alarming updates. The sheer volume of political content can cause overwhelm and contribute to a feeling of being unable to escape the cycle.
2. Polarization and Divisiveness
Political polarization has reached new heights in many countries, particularly in the United States. As political ideologies become more entrenched and divided, many people feel as though they are forced to pick sides. This can lead to an "us vs. them" mentality, where those who don’t share the same views are seen as adversaries rather than fellow citizens. Such divisiveness can fuel anxiety, especially for individuals who feel caught in the middle.
3. Social Media Echo Chambers
Platforms like Twitter, Facebook, and Instagram often amplify extreme views and create echo chambers, where users are exposed primarily to content that reinforces their existing beliefs. While this can feel comforting, it can also heighten fear or anger when people are constantly confronted with opposing viewpoints. The feeling that everyone is disagreeing with you—or that there’s no room for nuance—can contribute to anxiety.
4. Uncertainty and Fear of the Future
Political events, especially those involving major policy shifts, social movements, or global crises, can evoke feelings of uncertainty about the future. Climate change, economic instability, social unrest, and concerns about human rights can feel like looming threats, leading to a sense of helplessness or fear. This kind of existential anxiety can be particularly overwhelming if it feels like things are spiraling out of control.
Coping with Political Anxiety
While it’s impossible to control everything happening in the world, there are steps you can take to reduce political anxiety and regain a sense of peace and agency. Here are some strategies for coping:
1. Limit Your News Consumption
It’s important to stay informed, but constantly immersing yourself in political news can exacerbate anxiety. Consider setting boundaries around how much news you consume each day. You can try:
Designating a specific time each day to catch up on the news, rather than scrolling through social media or checking news apps constantly.
Choosing a trusted news source to get your information from, and avoiding sensationalist or alarmist outlets that may amplify feelings of fear.
Opting for positive news: Seek out outlets or platforms that highlight constructive stories, solutions, and efforts to improve society, rather than just focusing on the negative aspects.
2. Engage in Mindfulness and Stress-Relief Practices
Taking care of your mental and physical health is crucial when dealing with anxiety. Incorporating mindfulness practices into your routine can help you stay grounded in the present moment and reduce stress. Some helpful techniques include:
Deep breathing exercises: Taking a few minutes each day to practice deep breathing can help calm your nervous system and reduce the physical effects of anxiety.
Meditation or yoga: These practices can help center your mind and relax your body, creating a sense of balance and peace.
Physical activity: Exercise is a proven way to reduce stress and anxiety. Even a daily walk can help clear your mind and lower your cortisol levels.
3. Take Breaks from Social Media
Social media can be a major source of political anxiety, as it often brings heated debates and polarizing content into our lives. To combat this:
Unfollow or mute accounts that regularly post content that causes you distress or anger.
Curate your feed: Follow accounts that promote positivity, education, or balanced views, rather than those that fuel divisiveness.
Set time limits for social media usage to help reduce the temptation to get sucked into endless scrolling.
4. Practice Compassion and Perspective-Taking
Political anxiety often arises when we feel personally attacked or misunderstood by those who hold different views. Instead of viewing political debates as a battle to win, try to see them as opportunities to understand other perspectives.
Listen actively when engaging with others on political topics, even if you disagree. Trying to understand where someone is coming from can reduce feelings of frustration.
Practice empathy: Recognize that people’s political beliefs are often shaped by their life experiences and values, and that we’re all navigating complex issues in different ways.
5. Set healthy boundaries with family and friends of opposing views
Set rules to not engage in political conversations during family gatherings.
Have set time limits of how long to visit family or friends if political conversations become confrontational.
Minimize communication with family and friends during those times when political anxiety intensifies.
6. Get Involved in Meaningful Action
Political anxiety can feel immobilizing if you think there’s nothing you can do to make a difference. However, taking small, purposeful actions can help you feel empowered and counteract feelings of helplessness. Some ways to get involved include:
Volunteering: Whether it's helping a cause you care about, participating in community service, or supporting local organizations, taking action can boost your sense of agency and well-being.
Engaging in local politics: Getting involved in local elections, town hall meetings, or advocacy efforts can make a tangible difference and help you feel more connected to the political process.
Supporting non-profits or movements that align with your values, helping to drive social change in positive directions.
7. Talk to Someone About Your Anxiety
If political anxiety is affecting your well-being, it’s important to talk to someone about it. Whether it’s a close friend, family member, or mental health professional, having someone listen to your concerns can help alleviate stress and provide perspective. Sometimes, simply articulating your fears or frustrations can make them feel more manageable.
Choose Peace Amidst Political Chaos
Ultimately, Political anxiety is a natural response to the overwhelming challenges and divisions in the world today. However, by setting boundaries, practicing mindfulness, staying informed in a balanced way, and focusing on constructive actions, it’s possible to navigate this anxiety without letting it take over your life.
Remember, you can’t change everything on your own, but you can control how you respond to the world around you. By prioritizing your mental and emotional health, engaging with empathy, and finding your own peace, you can help manage political anxiety while remaining an informed and active member of society.