Managing Political Stress: Protecting Your Mental Health in Turbulent Times
Maybe you’ve noticed yourself checking the news before you’ve even had coffee, or avoiding a relative because you know the conversation will turn political and potentially ugly. You’re not alone — this is something I’m hearing often from my clients.
Research shows that ongoing exposure to political conflict and uncertainty can contribute to symptoms of depression and anxiety. In my practice, I’ve seen how stress around current events affects clients’ sleep, mood, relationships, and even physical health.
It makes sense. Most of us have access to the nonstop cycle of headlines, social media updates, and opinions, all this can feel impossible to escape. And for many of us, that stress shows up in our bodies and moods — trouble sleeping, irritability, or just feeling “on edge” all the time.
The good news? There are ways to take care of yourself, even when the outside world feels overwhelming. Here are five useful strategies to support you managing all of this:
Monitor Your Media Intake
Notice how you feel when consuming political news. If you’re left anxious or depleted, consider limiting your exposure or sticking to fact-based, reputable sources. Give yourself permission to unplug from endless commentary or emotionally charged posts.
Be Mindful in Conversations
Political discussions with family, friends, or colleagues can quickly escalate. Remember that not everyone thinks the way you do — and some may be actively trying to limit their own exposure. Choose your settings carefully and consider how children in your household might be absorbing these conversations.
Stay Curious About Other Perspectives
Instead of dreading political disagreements, try reframing them as opportunities to learn. Ask respectful questions, listen without judgment, and recognize that understanding another perspective doesn’t mean you have to agree with it.
Step Away When Needed
It’s okay to excuse yourself if a conversation becomes too heated or overwhelming. Change the subject, take a short walk, or redirect your attention elsewhere. Protecting your peace doesn’t require defending your views in every moment.
Reflect on Your Engagement
Ask yourself: Why am I consuming this content? How much do I really need to know right now? Social media and news outlets are designed to keep your attention. Being intentional about what you consume — and why — can help you regain balance.
Taking Care of Yourself Matters
It’s important to stay informed, but it’s equally important to safeguard your mental health. If you find yourself feeling persistently anxious, depressed, or overwhelmed by political stress, therapy can provide support and strategies for coping.
Take Care,
Kathleen Byrne, MA, EdS, MEd, PCLC
Resource
https://medicine.umich.edu/dept/psychiatry/news/archive/202411