As we navigate the complexities of today’s political landscape, many of us are feeling a surge of emotions ranging from frustration and fear to uncertainty and anger. Political anxiety is real and can deeply impact our mental and emotional well-being. Whether you’re overwhelmed by the 24/7 news cycle, concerned about the future, or anxious about engaging in conversations with others, know that you’re not alone.
At Sadler-Bridges Wellness Group, we’ve noticed an increase in clients expressing concerns over political stress, and I want to take a moment to acknowledge that it’s okay to feel this way. More importantly, there are ways to navigate these feelings and reclaim a sense of calm amidst the chaos. Let’s delve deeper into political anxiety—what it is, why it happens, and how we can manage it effectively.
What Is Political Anxiety?
Political anxiety is not just about being upset or worried over a particular issue; it manifests as a constant underlying stress that can bleed into other areas of life. Unlike situational stressors, political anxiety is often persistent because politics is an ongoing and ever-present part of our lives. You might notice the following symptoms:
- You feel tense, irritable, or overwhelmed when consuming news or discussing politics.
- You avoid political discussions entirely to escape conflict or stress.
- You worry about how political changes will affect your family, career, or future.
- You struggle to focus or sleep due to a lingering sense of unease and uncertainty.
These symptoms are intensified by the fact that the political climate can feel all-consuming. The continuous stream of political news—coupled with a highly polarized atmosphere—can create the illusion that there’s no safe space to disconnect. This environment can lead to emotional burnout, heightened feelings of helplessness, and, for some, even social withdrawal.
Why Does Political Anxiety Happen?
There are several reasons political anxiety has become more prevalent in recent years. Some of the most significant contributors include:
1. Overexposure to Media
With social media and round-the-clock news cycles, we are more connected than ever to political events. Unfortunately, this overexposure can keep us in a heightened state of awareness and anxiety. Sensationalized headlines and divisive debates often amplify our fears rather than offer constructive ways to process them.
Even if you try to avoid these conversations, social media can still expose you to them. While it’s important to stay informed, this near-constant connection makes it difficult to step away and give your mind some much-needed rest.
2. Uncertainty About the Future
Political decisions can directly affect critical aspects of our lives, such as healthcare, finances, education, and human rights. When significant changes are proposed—or are left hanging in uncertainty—it can create a heightened sense of anxiety. This uncertainty can make people feel as though they’re walking on unstable ground, unsure of how things will unfold.
It's natural to worry about the future, especially when it feels like so much is at stake. But when this worry becomes chronic, it can deeply impact your ability to function day to day.
3. Fear of Conflict
Engaging in political conversations today can feel more daunting than ever. The fear of damaging relationships with loved ones over differing opinions often leads to avoidance or internalized stress. This avoidance, however, can create feelings of isolation and even a sense of not being able to express your true thoughts.
While there’s nothing wrong with avoiding conflict, keeping emotions bottled up can increase stress in the long term. As political discussions have become more heated and personal, many people find themselves unsure of how to navigate these difficult conversations.
How to Manage Political Anxiety
Although we can’t control the political climate, we can control how we respond to it. Here are some strategies I encourage my clients to practice when political anxiety starts to take hold:
1. Set Boundaries with Media
It’s important to stay informed, but overexposure to sensationalized news can heighten anxiety. Setting boundaries with the media is crucial to protecting your mental well-being. This can look like setting designated times to check the news—perhaps once or twice a day—and limiting your intake, especially before bed. Allow yourself the freedom to unplug and disconnect when it feels overwhelming. Consider creating “no-news zones,” like avoiding news consumption during meals or just before bedtime.
2. Focus on What You Can Control
It’s easy to feel powerless in the face of large-scale political changes, but there are always ways to take small, meaningful actions. Whether it’s voting, attending community events, volunteering for causes you care about, or even engaging in local politics, focusing on what you can do helps combat feelings of helplessness. Even small actions, like writing to your representatives or contributing to causes you believe in, can restore a sense of agency.
3. Engage in Respectful Discussions
Political conversations don’t have to be divisive. It’s possible to find spaces—whether in person or online—where respectful and thoughtful discussions are valued. These conversations can help you process your feelings and gain new perspectives without fear of conflict. Setting ground rules for discussions with friends and family can also be helpful. For example, agreeing to prioritize active listening or taking breaks when things get heated can make these conversations more productive and less stressful.
4. Prioritize Self-Care
Anxiety takes a toll on your mental and physical health, and it’s easy to let self-care fall by the wayside in times of stress. Make sure you’re prioritizing activities that bring you peace and balance. This might mean carving out time for meditation, yoga, spending time in nature, or connecting with loved ones. Even simple routines, like going for a walk or setting aside time to read, can help alleviate stress. Remember that self-care isn’t selfish—it’s essential for maintaining your mental health in challenging times.
5. Reach Out for Support
If political anxiety is affecting your daily life or relationships, it’s important to seek support. At Sadler-Bridges Wellness Group, we are here to listen and provide guidance as you navigate these feelings. A therapist can help you process complex emotions, develop healthy coping strategies, and regain a sense of peace and control. Sometimes, simply talking about your fears and anxieties in a supportive environment can make all the difference.
Looking Ahead with Hope
While political anxiety is a valid and common experience, it’s entirely possible to manage these emotions and regain a sense of control. By setting boundaries, focusing on what you can control, and prioritizing self-care, you can protect your mental well-being in these uncertain times. At Sadler-Bridges Wellness Group, we believe in empowering you to navigate stressful situations with resilience and hope.
If you’re finding it difficult to cope with the current political environment, or if anxiety in general is weighing on you, we’re here to help. Please reach out to our team to schedule a session or learn more about how we can support your mental health journey.
Take care of yourselves and remember that peace is possible, even in the midst of uncertainty.
By Raquel Sadler, Sadler-Bridges Wellness Group
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