Staying Grounded in Challenging Political Times
Politics can feel overwhelming. Every news cycle seems louder than the last, and it can be hard to find steady ground when the world feels uncertain. Many people experience anxiety, stress, or even hopelessness during times of political tension, and you’re not alone if you’ve felt this way. The good news is that there are healthy ways to care for yourself, stay informed without becoming consumed, and build strength through community.
Step One: Care for Yourself First
When the news feels overwhelming, your nervous system needs care before it requires more information. Anxiety is a natural response to uncertainty and fear, but if left unchecked, it can spiral.
Practical ways to ground yourself include:
Breathing techniques: Slow, steady breaths can calm your nervous system (Harvard Health, 2020).
Movement: Walking, stretching, or dancing helps release stored stress.
Limiting media intake: Instead of watching or scrolling all day, set a timer for a short check-in.
Research shows that too much media exposure during stressful times increases anxiety and depression (Garfin et al., 2020). Choosing intentional breaks is an act of self-care, not avoidance.
Step Two: Stay Aware Without Overexposure
You don’t need to consume every update to be informed. A few strategies:
Choose reliable sources: Stick to one or two trusted outlets rather than scrolling endlessly.
Schedule your news time: Perhaps 15 minutes in the morning or evening.
Balance the input: For every news check, balance with something calming - music, time outside, or connecting with someone supportive.
Step Three: Know When Anxiety Is Too Much
Sometimes political stress becomes overwhelming - showing up as racing thoughts, constant worry, insomnia, or physical tension. If you notice these signs lasting more than a few weeks, it might be time to seek help.
Reaching out to a counselor, primary care provider, or support group can help you find healthier coping strategies (APA, 2022). Asking for help is a strength, not a weakness.
Step Four: Build Support and Community
One of the strongest protections against despair is connection. Find ways to link arms with others:
Talk with friends or family you trust.
Join local groups, whether that’s volunteering, advocacy, or faith-based communities.
Connect online wisely. Seek out spaces that are supportive rather than draining.
Community gives us perspective and reminds us we’re not alone. Studies show that social support helps buffer stress and build resilience (Ozbay et al., 2007).
Step Five: Protect What Matters
Staying safe is essential, especially during times of political unrest.
Limit confrontations. Choose carefully where and when to engage in political discussions.
Set boundaries. It’s okay to tell others when you’re not up for a debate.
Care for your home and loved ones. Sometimes the best step is to keep your circle safe, connected, and cared for.
A Final Word
It’s normal to feel anxious when the world feels uncertain. But anxiety doesn’t have to rule your life. With small daily steps, caring for yourself, limiting media exposure, reaching out for support, and building community, you can stay grounded even in challenging times.
If the weight feels too heavy, know that help is available. You don’t have to carry it alone. Reach out to Artist Eye Counseling or find a therapist or friend that you can connect with.
Sources
American Psychological Association. (2022). Stress in America: Anxiety, uncertainty, and coping with change.
Garfin, D. R., Silver, R. C., & Holman, E. A. (2020). The novel coronavirus (COVID-19) outbreak: Amplification of public health consequences by media exposure. Health Psychology, 39(5), 355–357.
Harvard Health Publishing. (2020). Relaxation techniques: Breath control helps quell errant stress response.
Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress. Psychiatry (Edgmont), 4(5), 35–40.