How to manage “Staying Informed” without increasing Anxiety During Political Turmoil
How to Manage Anxiety During Political Turmoil
With the recent inauguration of our incumbent president, we have been inundated with a daily barrage of news headlines: programs being cut, federal funding being slashed, not to mention planes crashing and wildfires engulfing communities. This news can create an overwhelming sense of uncertainty and fear and can leave us feeling anxious, especially when the issues seem out of our control. As a therapist, I've seen how political events can intensify feelings of stress, helplessness, and frustration, particularly when we’re bombarded with information.
If you’re struggling with anxiety right now, know that you’re not alone. It’s normal to feel anxious, but it’s also important to take steps to protect your mental health. Let’s explore practical strategies to help you manage your anxiety during these unprecedented times and stay grounded amidst the chaos.
1. Limit Your Exposure to News
While staying informed is important, constantly consuming news, especially negative or sensationalized stories, can exacerbate anxiety. The constant stream of headlines can feel like an endless loop of stress, often leaving us feeling powerless.
How to manage it:
Set boundaries on news consumption: Decide how much time each day you want to spend consuming news (e.g., 30 minutes in the morning or evening). Stick to this limit to avoid feeling overwhelmed.
Choose reliable sources: Find reputable news outlets that provide balanced coverage. Avoid getting caught up in echo chambers or overly biased perspectives.
Take breaks: It’s okay to take a mental health day from the news. Sometimes, disconnecting for a few hours or even a full day can provide much-needed relief.
Why it helps:
Limiting your exposure to news helps prevent information overload, which can contribute to feelings of helplessness and anxiety. By curating your news intake, you can protect your emotional well-being while staying informed.
2. Focus on What You Can Control
During times of political turmoil, it’s easy to feel like everything is spinning out of control. The truth is, there’s only so much we can influence at a global or national level. Focusing on what’s in your immediate control can bring a sense of empowerment and reduce anxiety.
How to manage it:
Focus on small actions: Whether it's voting, supporting causes you believe in, or volunteering, find ways to actively contribute to causes you care about. This can create a sense of agency.
Create routines: Establishing daily routines—like exercise, meals, and relaxation—can give you a sense of stability.
Practice mindfulness: Engage in mindfulness or meditation to stay present. Grounding techniques, like focusing on your breath or the sensations in your body, can help you return to the present moment when you feel overwhelmed by external events.
Why it helps:
Focusing on what you can control helps reduce feelings of helplessness and promotes a sense of empowerment. It allows you to take action in meaningful ways without getting bogged down by external factors beyond your reach.
3. Limit Social Media Engagement
Social media is a double-edged sword: it can help us connect with others, but it can also amplify anxiety and divisiveness. During political turmoil, social media discussions can become heated, leaving us feeling frustrated, upset, or even fearful.
How to manage it:
Take breaks: Set limits on how much time you spend on social media each day, or take a complete break from it for a period of time.
Curate your feed: Follow accounts that promote constructive conversation, empathy, and well-being, rather than accounts that trigger strong emotional reactions.
Practice mindful scrolling: Be intentional about how and when you engage with social media. Ask yourself if it’s helping you or contributing to your anxiety.
Why it helps:
Social media can amplify anxiety, especially when conversations become polarized. Limiting your exposure to social media and choosing who and what you engage with allows you to protect your emotional health and maintain your sense of peace.
4. Connect with Supportive People
During times of political turmoil, it can be comforting to connect with others who understand your concerns and provide support. Isolation can make anxiety feel more intense, while sharing your thoughts with others can bring comfort and perspective.
How to manage it:
Talk to friends or family: Share your feelings of anxiety with someone you trust. A supportive conversation can help release some of the tension and provide reassurance.
Join a community: If you’re feeling disconnected, consider joining a group or community—whether online or in person—that aligns with your values and provides emotional support.
Consider therapy: Speaking with a therapist can help you navigate your anxiety during difficult times. Therapy can offer coping strategies and a safe space to process your emotions.
Why it helps:
Human connection is one of the most powerful ways to reduce anxiety. By reaching out to others, you remind yourself that you’re not alone and that support is available.
5. Engage in Self-Care Practices
When political turmoil is creating anxiety, it’s important to practice self-care regularly. Taking care of your mind and body can help reduce stress and improve resilience in the face of challenges.
How to manage it:
Prioritize rest and sleep: Lack of sleep can heighten feelings of anxiety. Aim for 7-9 hours of sleep each night, and practice good sleep hygiene by creating a calming bedtime routine.
Exercise regularly: Physical activity helps release tension, boost endorphins, and improve your overall mood. Even a 20-minute walk can work wonders.
Engage in calming activities: Whether it’s journaling, art, gardening, or reading, make time for activities that bring you peace and relaxation.
Why it helps:
Self-care practices allow you to recharge and stay centered. When you take time for yourself, you strengthen your ability to cope with stress and build resilience in difficult times.
6. Practice Compassionate Detachment
It’s natural to care deeply about the state of the world, but becoming too emotionally entangled in political events can lead to burnout and anxiety. Practicing compassionate detachment allows you to care without losing your sense of peace.
How to manage it:
Recognize your emotional boundaries: It’s important to acknowledge when a situation is draining you emotionally. Compassionate detachment doesn’t mean disengagement—it means recognizing that while you care, you also need to preserve your well-being.
Engage in self-compassion: Be kind to yourself during times of political turmoil. Remind yourself that it's okay to feel anxious and that taking care of your mental health is a priority.
Why it helps:
Compassionate detachment helps you care without feeling overwhelmed. By setting emotional boundaries, you protect your well-being and can still engage in activism and advocacy from a place of balance.
Managing anxiety during political turmoil is a process that requires patience and intentionality. By limiting exposure to stressors, focusing on what you can control, connecting with others, and practicing self-care, you can reduce anxiety and maintain your mental health during turbulent times. Remember, it's okay to feel anxious, but it's also okay to take steps to protect your peace.
If you’re struggling to cope, consider reaching out for professional support. Therapy can offer tools to navigate political stress, helping you manage your anxiety and stay grounded in the face of uncertainty.
What strategies have you found helpful during politically stressful times? Share your thoughts in the comments below!
