Coping with Political Anxiety and Uncertainty About the Future

​Coping with Political Anxiety and Uncertainty About the Future
Political anxiety has become increasingly common in our country and as a topic in my therapy office. In today’s political climate, many of us are experiencing heightened stress, anxiety, and intense fear about the future. It can feel overwhelming to witness policies and events that threaten rights, personal values, and the well-being of marginalized communities. Especially for people who have empathy, the concern for how new policies are being implemented and how they are going to affect not only us personally, but also other people throughout our country, can be devastating. If you find yourself struggling with political anxiety, you are absolutely not alone. Here are some strategies to help you navigate these challenging times while protecting your mental health.
1. Acknowledge Your Feelings
It’s normal to feel a range of emotions, from anger and frustration to sadness and fear. Suppressing these emotions can make stress worse over time. The key word here is “normal”. I have said to many people, both in my personal life and professionally, that it would be more alarming to not feel triggered with what is happening in our country right now than to feel the anxiety we are all experiencing. There is no way to challenge irrational thoughts in situations like this.  Instead, give yourself permission to acknowledge and process your feelings in a healthy way—whether that’s through journaling, talking with a trusted friend or therapist, or engaging in mindfulness practices.
2. Set Boundaries with News Consumption
Staying informed is important, but constant exposure to distressing news can fuel anxiety. Consider setting limits on how often you check the news or social media. Choose reliable sources and schedule specific times to catch up, rather than doomscrolling throughout the day. Giving yourself breaks from the flooding of political content can provide much-needed mental relief and then give you strength and energy to take action when you are ready.
3. Engage in Meaningful Action
A sense of helplessness can intensify anxiety. I have been trying to focus my attention on things I can control and things I can impact instead of focusing on how big and overwhelming everything feels. Taking action—even in small ways—can help you regain a sense of agency. Some ways to take action can include:

• Volunteering for causes you believe in
• Contacting your elected representatives
• Participating in peaceful activism
• Educating others on issues that matter to you
• Donating to organizations that support values that matter to you

Taking concrete steps allows you to channel your emotions into constructive efforts rather than feeling powerless and that powerlessness can feel debilitating and paralyzing which is what we are trying to avoid.
4. Prioritize Self-Care and Grounding Techniques
When stress feels overwhelming, self-care is not a luxury—it’s a necessity! Some helpful strategies include:

• Breathing exercises: Deep breathing or progressive muscle relaxation can help regulate your nervous system.
• Physical movement: Exercise, yoga, or even a short walk outdoors can provide relief.
• Creative outlets: Art, music, and writing can be therapeutic ways to express emotions.
• Time in nature: Spending time outside can help you feel more grounded and connected to something larger than yourself.
• Time with positive supports: spend time with people who fill your cup back up.
• Disconnect: I said it before, and I’ll say it again – take a break from social media. It will always be there to go back to, but when your anxiety is escalated you need to step away.

If you have the resources, you can also look into things like massage, acupuncture, sauna, or anything else that can help to bring down your heart rate and re-regulate your nervous system.
5. Lean on Your Support System
You don’t have to face these feelings alone. Reach out to friends, family, or support groups that align with your values and experiences. Talking with like-minded people can provide reassurance and remind you that you are not alone in your concerns.
6. Consider Professional Support
If political anxiety is significantly impacting your daily life, therapy can be a valuable space to process emotions and develop coping strategies. A therapist can help you navigate feelings of fear, anger, or hopelessness in a way that supports your overall well-being. There is nothing wrong with asking a therapist if their political views align with yours when you are reaching out to set up an initial session, especially if political anxiety is part of what is bringing you to treatment.
7. Find Hope and Perspective
While the world can feel chaotic, history has shown that progress is possible. Change often takes time, and collective efforts have led to meaningful advancements over generations. Focusing on resilience, community, and the values you hold dear can help sustain hope during difficult times. Find the stories that make you feel hopeful, and send letters/emails of appreciation to legislators that vote in favor of your values.
Final Thoughts
Your feelings about political and social issues are valid, and it’s okay to be deeply affected by the world around you. However, your well-being matters, too and you are no good to the fight that you want to fight if you are too overwhelmed to figure out the path toward power for you. By taking steps to manage stress, set boundaries, and engage in meaningful action, you can find ways to stay informed and involved without sacrificing your mental health.
If you need additional support, therapy can provide a safe space to explore these concerns and build resilience. You are not alone in this, and your feelings, voice, and well-being matter!