10 Therapist-Approved Tips for Dealing With Political Stress in America Right Now
If you’ve been feeling more anxious, angry, exhausted, or emotionally numb, you’re not alone.
For many people, the current political climate in the United States is creating a near-constant state of stress. The nonstop news cycle, social media conflict, fear about the future, and political tension within families and workplaces can quietly overwhelm even people who don’t consider themselves “political.”
Political stress is real — and it directly impacts mental health.
As a therapist, I see how political anxiety, burnout, and nervous system overload are showing up in therapy rooms every day. Below are 10 practical, therapist-approved strategies to help you manage political stress, protect your mental health, and stay grounded during uncertain times.
1. Limit How Much News You Consume — and When
Staying informed does not require being plugged in 24/7.
Set specific times to check the news (once or twice daily is usually enough) and avoid news consumption first thing in the morning or right before bed. Constant exposure keeps your nervous system in a state of threat, even when there’s nothing actionable you can do.
Mental health tip: Boundaries with news intake are self-care, not avoidance.
2. Curate Your Social Media Intentionally
Social media algorithms are designed to amplify outrage — because outrage drives engagement.
Mute, unfollow, or take breaks from accounts that leave you feeling dysregulated, hopeless, or chronically angry, even if you agree with the content politically. You can stay informed without overwhelming your nervous system.
Ask yourself: Is this helping me stay grounded, or keeping me activated?
3. Notice How Political Stress Shows Up in Your Body
Political stress isn’t just cognitive — it’s physiological.
Common physical signs of political anxiety include:
Tight shoulders or jaw
Trouble sleeping or insomnia
Racing thoughts
Irritability or emotional numbness
Digestive issues
When stress lives in the body, logic alone won’t resolve it. Somatic coping skills like gentle movement, grounding exercises, deep breathing, and sensory regulation are often more effective than debating facts.
4. Focus on What You Can Control (and Name What You Can’t)
A major driver of political stress is loss of control.
You cannot personally fix national or global systems overnight. What you can do:
Vote and participate civically
Set emotional and relational boundaries
Support causes you care about
Care for your mental health
Show up ethically in your daily life
Letting go of responsibility for outcomes you cannot control is an act of psychological resilience.
5. Take Breaks From Political Conversations When Needed
You are allowed to step back.
This includes:
Family group chats
Workplace political discussions
Friend conversations that escalate quickly
You do not owe anyone your emotional labor, explanations, or debate skills — especially when you’re already overwhelmed. Saying “I’m not up for this conversation right now” is a valid and healthy boundary.
6. Protect Relationships With Clear Boundaries
Political stress can strain relationships, especially when values clash.
You can care about someone and limit which topics are safe to discuss. Boundaries aren’t about punishment — they’re about preserving connection where possible.
Therapeutic reminder: Emotional safety matters more than being understood.
7. Channel Energy Into Meaningful Action (in Small Doses)
For some people, action reduces feelings of helplessness.
Healthy outlets for political stress may include:
Volunteering locally
Donating when financially possible
Supporting mutual aid
Engaging in advocacy at a sustainable level
The key is sustainable action, not burnout. Small, consistent engagement is more regulating than doing everything at once.
8. Stay Connected to Non-Political Parts of Life
When everything becomes political, the nervous system never gets a break.
Make intentional space for:
Joy and humor
Creativity
Nature
Relationships not centered on current events
These moments are not denial — they are essential for mental health resilience.
9. Watch for Signs You Need Extra Support
Political stress can intensify existing mental health concerns, including anxiety, depression, trauma responses, and relationship conflict.
You may benefit from professional support if you notice:
Persistent anxiety or panic
Hopelessness or emotional numbness
Sleep disruption
Increased conflict with loved ones
Difficulty functioning day-to-day
Therapy can help you process political stress without minimizing it or becoming overwhelmed by it.
10. You Don’t Have to Go Through This Alone
You are not weak for struggling with political stress.
You are human — living in a time of uncertainty, rapid change, and constant stimulation. Therapy doesn’t mean disengaging from the world; it means learning how to stay grounded within it.
Mental health support can help you:
Regulate your nervous system
Set healthier emotional boundaries
Reduce anxiety and burnout
Stay connected to your values without losing yourself
Looking for Support?
I offer telehealth therapy for individuals and couples navigating political stress, anxiety, burnout, and relationship strain.
