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Navigating the storm: How to cope with anxiety in uncertain political times

In an age of global instability, polarized media, and relentless news cycles, it's normal to feel anxious about the political landscape. For many, the constant uncertainty can feel overwhelming, leading to increased stress, sleep problems, and a sense of helplessness. However, by proactively managing your mental health and focusing on what you can control, you can build resilience and navigate these challenging times with greater peace of mind.

Understanding the source of your stress

Political stress, sometimes called "election stress disorder," is a genuine phenomenon that can significantly impact your mental health. The psychological effects can include:

  • A sense of powerlessness when events are beyond your control.

  • Intolerance of uncertainty, making it difficult to cope with unpredictable outcomes.

  • Strained relationships with friends and family due to political disagreements.

  • Chronic stress, which can contribute to long-term health issues.

  1. Recognizing these triggers is the first step toward managing them.

    Set firm boundaries with media consumption

    The 24/7 news cycle and social media algorithms are designed to keep you engaged, often by amplifying conflict and sensationalism. While staying informed is important, constant exposure to upsetting news can fuel anxiety.

    • Schedule your news intake. Instead of doomscrolling all day, set specific times to check the news, like once in the morning and once in the evening.

    • Curate your feeds. Unfollow accounts that promote overly negative or polarizing content.

    • Choose reliable sources. Seek out factual, well-researched reporting rather than getting lost in the comments section or partisan headlines.

  2. Focus on what you can control

    Feelings of helplessness often come from focusing on things outside of your influence. Shifting your energy to what you can control can provide a powerful sense of agency.

    • Practice self-care. Take care of your body by getting enough sleep, eating a balanced diet, and engaging in regular exercise. Exercise, in particular, can be a potent stress reliever.

    • Get civically engaged. If you feel moved to act, channel your energy into constructive activities. This could mean volunteering for a cause you care about, working the polls, or registering to vote.

    • Double down on your daily life. Engage more fully in your work, hobbies, and personal pursuits. This redirects your focus from uncontrollable events toward tangible accomplishments.

  3. Practice mindfulness and grounding techniques

    Mindfulness helps you stay anchored in the present moment, rather than being pulled into future-oriented worry. When anxiety starts to rise, these simple techniques can be your reset button:

    • The 3-3-3 rule: Name three things you can see, three sounds you can hear, and move three parts of your body.

    • Deep breathing: Take a few slow, deep breaths, inhaling through your nose and exhaling slowly through your mouth.

    • Nature time: Spend time outdoors to engage your senses and find calm.

  4. Have constructive conversations—or avoid them

    Political divisions can damage relationships, especially with family and friends. You have the power to set boundaries on these discussions.

    • Approach with curiosity, not judgment. If you choose to engage, focus on understanding another person's perspective rather than trying to "win" an argument.

    • Focus on shared values. Try to find common ground on issues you both care about.

    • Know when to walk away. If a conversation becomes heated or unproductive, it's okay to step away and change the subject to protect your mental well-being.

  5. Seek support

    Remember, you are not alone in feeling this way.

    • Connect with supportive people. Talking to trusted friends and family can help you process your emotions and feel less isolated.

    • Consider professional help. If political stress is severely affecting your daily life, a therapist can provide tools and strategies to help you cope.

  6. By prioritizing your mental health and engaging intentionally with the world around you, you can reclaim your peace of mind, even amidst political uncertainty