With the recent election, many people find themselves grappling with a heightened sense of anxiety and uncertainty about the future. This feeling is particularly common as political outcomes bring up intense emotions that can leave us feeling helpless, frustrated, or even fearful. Learning to manage political anxiety isn’t just about staying calm—it’s about protecting our mental health, building resilience, and finding ways to stay engaged without becoming overwhelmed. This blog explores ways to manage political stress, focusing on grounding techniques, community support, and the benefits of therapy for long-term well-being.
Why Managing Political Anxiety Matters
Political anxiety isn’t just a passing feeling; research shows that stress related to politics can have lasting effects on our mental health. A study published by the American Psychological Association found that 66% of Americans report that politics are a significant source of stress in their lives (APA source). This anxiety can lead to physical symptoms like headaches, muscle tension, and even digestive issues. On an emotional level, it can trigger a cycle of frustration, anger, and hopelessness, making it harder to stay focused on daily tasks or enjoy time with loved ones. Learning to manage this anxiety allows us to stay mentally healthy, even when the future feels uncertain.
Practical Tips to Stay Calm and Resilient
Set Boundaries Around News Consumption
While it’s important to stay informed, constant exposure to political news can keep our anxiety levels high. Try setting specific times to check updates and avoid news consumption right before bed. For example, you might limit your news intake to 30 minutes in the morning and 15 minutes in the evening. This structure allows you to stay up-to-date without becoming overwhelmed by information.
Focus on What You Can Control
When politics feels overwhelming, it’s helpful to redirect your focus to areas where you have agency. Engage in small actions that align with your values, whether that’s through volunteering, supporting causes, or voting. Taking action, even in small ways, can restore a sense of control and purpose.
Practice Grounding Techniques
Anxiety often brings us into “fight-or-flight” mode, which can leave us feeling tense and restless. To counter this, try grounding techniques that calm the nervous system, such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation. One quick method is the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. This pattern can help reduce stress almost instantly.
Find Community and Support
Political anxiety can feel isolating, but connecting with others who share your values or concerns can provide relief. Join local groups or online communities where you feel comfortable and safe discussing these topics. Finding people who understand your perspective can ease the weight of your emotions and foster a sense of solidarity. For college students or young adults in Chicago, places like DePaul University or neighborhood groups in East Lakeview, West Lakeview and Lincoln Park offer ways to connect with like-minded individuals.
Consider Therapy for Long-Term Coping
For some, political anxiety may be a consistent source of stress. Working with a therapist can offer tailored strategies to manage these feelings more effectively. Therapists trained in anxiety treatment and stress management can help you explore your triggers, learn new coping techniques, and build resilience. Whether it’s individual counseling, group therapy, or couples counseling, therapy provides a safe space to process complex emotions and gain insights that support long-term well-being.
Building Emotional Resilience
Managing political anxiety is an ongoing process, but every step you take builds emotional resilience. Developing a toolkit of healthy coping mechanisms can help you stay grounded, even when political tensions rise. Practicing self-compassion, setting realistic boundaries, and investing in meaningful connections are all ways to support your mental health.
Remember, it’s okay to take a step back from the noise to prioritize your peace. Political situations may feel unpredictable, but you can still cultivate a sense of calm and stability within yourself.
Political anxiety is real and can affect our mental and physical well-being, but there are effective ways to manage it. Setting boundaries around news consumption, focusing on actions you can control, practicing grounding techniques, finding community, and considering therapy are all strategies that can help. By incorporating these approaches, you can navigate uncertain times with a stronger, more resilient mindset.
Need Some Support Navigating Political Anxiety?
If you find yourself feeling overwhelmed by political anxiety, don’t hesitate to reach out. Schedule a time to meet with one of our therapists who can help you build strategies to stay calm, grounded, and empowered in challenging times.
Additional Articles That Can Help
Discover Your Inner Calm: 5 Practical Strategies to Soothe Your Nervous System Throughout the Day – Get ready to embark on a journey of self-discovery and serenity!
5 Simple Strategies to Navigate Stress with Self-Compassion – Let’s explore five simple strategies that can help you effectively navigate stress.
Nurturing Mental and Emotional Health Beyond May: Strategies for Well-Being – Let’s explore ways to prioritize and cultivate our mental and emotional well-being year-round.
Nicolle Osequeda, LMFT, is the founder of Lincoln Park Therapy Group, specializing in anxiety, depression, and relationship counseling in Chicago. As a Certified Daring Way™ Facilitator, she incorporates Dr. Brené Brown’s research into her therapy. Nicolle holds a Master’s in Counseling Psychology from the University of San Francisco and is a Licensed Marriage & Family Therapist in Illinois and California. She is a Clinical Fellow of AAMFT, a member of IAMFT, and the Financial Therapy Association. Nicolle has Gottman Method training and has taught at DePaul University, dedicated to helping individuals and couples achieve meaningful change. 
