In today’s volatile political climate, it’s easy to feel overwhelmed and hopeless. Many people are going through anxiety related to politics, sometimes so intensely that they want to disengage altogether. While stepping back is a way to protect your mental health, completely checking out can make you feel even more helpless.
Here are some effective strategies to help you navigate political stress without losing yourself in it.
Set boundaries around news consumption
One of the biggest sources of political anxiety is the constant stream of news updates. These article titles and alerts are often designed to evoke strong emotional reactions to generate more clicks. While staying informed is important, overexposure to political news is detrimental to your mental health.
Limit how often you check the news. Designate specific times during the day to catch up rather than constantly refreshing your feed.
Choose reliable, balanced news sources rather than ones that sensationalize stories or reinforce extreme viewpoints.
Be mindful of doomscrolling. Only consume uplifting content at certain times of the day (for example, early in the morning or before winding down for the evening).
Mindfully engage with social media
Social media is a double-edged sword. While does give us access to diverse perspectives and important discussions, it’s also a breeding ground for misinformation, hostility, and anxiety-inducing content.
Curate your feed by unfollowing accounts that provoke unnecessary stress and following those that provide informative, solution-oriented content.
Set time limits for social media apps so you can’t compulsively scroll.
Avoid engaging in unproductive political arguments that drain your energy without leading to meaningful discussions. Whoever you argue with is unlikely to change their mind anyways.
Channel anxiety into action
Feeling powerless is a major contributor to political anxiety. One way to combat this is by taking real, tangible action in ways that align with your values. Taking action will give you a sense of agency and purpose.
Volunteer for causes you care about, whether it’s voter registration, climate advocacy, or local community work.
Contact your representatives to voice your concerns—emails, phone calls, and petitions can make a difference. Set up a schedule to call or email your reps every day or week so it becomes part of your routine.
Attend local town halls or community meetings to stay involved at a grassroots level.
Engage in constructive conversations
Our political discourse has become completely divisive, and it’s negatively affecting mental health. Engaging in thoughtful, respectful dialogue can be a positive way to process your emotions and expand your understanding.
Seek out conversations with people who have different perspectives but are open to respectful discussions.
Focus on listening as much as speaking—understanding other people’s viewpoints can make everyone less polarized.
Recognize when to step away from unproductive or hostile discussions to protect your emotional energy.
Accept that you can’t control everything
A major cause of political anxiety is the feeling of being at the mercy of decisions and events beyond our control. While it’s natural to want change, recognizing what is and isn’t within your power will help you let go.
Focus on what you can do rather than fixating on what you can’t change.
Remind yourself that progress is often slow and that collective efforts over time make a difference.
Find structure by engaging in self-care. Practice mindfulness or meditation to ground yourself when you’re feeling overwhelmed with uncertainty.
Keep up with hobbies and interests that have nothing to do with politics to give yourself a mental break.
Finding the balance
Remember, your mental health matters, especially in times like these. Taking care of yourself allows you to show up as a more effective advocate for the causes you believe in. Staying informed and engaged is important, but so is protecting yourself.
If your political stress is hindering your ability to participate in daily life, reach out to us for gay men’s counseling. We’ll help you balance political engagement with a healthier mindset.