Explore next steps to improve your mental health. 
Generally speaking, politics can be a challenging topic to talk about. It often causes disagreements, stress, and tension. During tumultuous times like elections or changes in office, this stress can grow to become political anxiety.
In the discussion of politics, anxiety might be provoked when you read the news, check social media, or hear someone discussing political opinions that differ from yours. However it comes into your life, it’s important to find effective ways to destress. Read on to find out more about what political anxiety is and what you can do about it.
Why Do People Feel Political Anxiety?
It’s very common and is a normal experience for people to feel anxiety about politics. For one, we know that our government and the people in elected offices create, establish, and make decisions on laws that have a personal impact on many. Even as regular citizens, politics and news can put an inordinate amount of pressure and stress on us.
With the introduction of social media, it’s even easier for people to consume and be exposed to political information as it unfolds—especially contentious decisions or bad news. While social interconnectedness is often a good thing, it can also be overwhelming and cause us to seek refuge from the “barrage” of news regarding politics.
Increased access to information can also create a sense of powerlessness. Watching decisions unfold that we disagree with, while having little ability to influence them in the moment, can be frustrating. These factors create an environment where worry and anxiety can thrive.
What’s the Difference Between Political Anxiety and Clinical Anxiety?
Though political anxiety is common, it is not a clinically diagnosable mental health condition like an anxiety disorder.
One key difference is that clinical anxiety must meet specific diagnostic criteria. To be diagnosed, it must cause significant and persistent disruption to daily life and be present for a defined period (typically 3+ months). Clinical anxiety also involves a consistent set of symptoms and may not always have a clear cause.
In contrast, political anxiety has a specific trigger. While it can be highly distressing, it tends to be more acute— focused on particular events and impacting fewer areas of daily life.
Caring for Yourself While Dealing With Political Anxiety
When experiencing political anxiety, there are several ways to regain a sense of calm and self-control.
One of the most effective strategies is to identify specific triggers and set protective boundaries (when possible) to limit your exposure to upsetting stimuli. This does not mean “shutting down” and avoiding the news, but rather creating a system for receiving information that aligns with your needs and limits overwhelm. You can even have an allotted amount of time to scan the news and think about politics.
Other steps you can take to reduce your political anxiety include:
- Practicing mindfulness: Pay attention to your thoughts and identify what triggers your anxiety. Becoming more aware of emotional changes can help you recognize your needs in the moment, making it easier to care for yourself effectively.
- Letting go of what you can’t control: If you find yourself spiraling or doomscrolling, shift your focus to things you can control. This can help counteract feelings of helplessness that often accompany anxiety.
- Using calming breathing techniques: Breathing techniques are proven to help calm the nervous system, stop racing thoughts, and lessen physical symptoms of anxiety.
- Prioritizing physical exercise: Exercise releases endorphins and reduces stress levels, promoting relaxation. It’s especially beneficial when done consistently, so incorporating movement into your routine can be a powerful tool for mental well-being
- Limiting engagement in political conversations: Consider setting boundaries around who you engage in political conversations with and how often—including your news sources. Arguing or even discussing highly charged political topics can be draining, so consider limiting exposure to protect your energy.
- Talking to a therapist: A trusted mental health professional such as a therapist or counselor can provide you with more specific helpful tips, advice, and guidance to help you navigate political stress and anxiety in a healthier way.
Whatever you decide to do, having boundaries around when and how you engage in politics is an important part of lessening feelings of anxiety.
How to Set Healthy Political Boundaries With the People Around You
Whether with a partner, roommates, or your family, political conversations are bound to come up. If you and the people you love have opposing views, these discussions can create significant tension. That’s why setting firm boundaries around political talk and debates is essential for protecting your well-being.
Here are some ways you can create and hold political boundaries with those you love:
- Changing the topic: This is easier said than done, especially when others feel like they need to tell you what they heard or their latest opinion. Remember, you do not have to engage. If a conversation becomes overwhelming, politely steer it in a different direction. You can let them finish their sentence before introducing a new topic or directly ask to change the subject.
- Talking to one person at a time: Political discussions with multiple people can feel overwhelming. If you want to share your thoughts but prefer a less intense setting, try having smaller, one-on-one conversations. This can help you avoid feeling pressured or outnumbered.
- Establishing a “no debating politics” boundary: Consider setting a goal for how often, if at all, you’re willing to discuss politics, and communicate that to your loved ones. You can excuse yourself from conversations in a neutral way using a firm but polite approach. Acknowledge their perspective while making it clear you’ve chosen not to discuss politics or the election with them.
One of the best ways to set healthy political boundaries is to utilize clear, assertive communication. Advocating for your comfort level in these discussions may feel uncomfortable at first, but it’s essential. Having these conversations ensures that your relationships remain supportive and don’t lead to feelings of isolation.
Setting Political Limits Online
Political discussions are everywhere—on websites, social media, and apps—making it easier than ever to consume political content, sometimes more than we’d like. If it seems like there’s no escape, it might be time to take a break. You can delete social media apps from your phone or mute friends and family members who frequently share unwanted political content. They won’t know you’ve muted them, so don’t worry about upsetting them.
If you want to stay informed and still be on social media, you can also give yourself a time limit, whether it’s for the amount of time you spend on social media or your screen time in general. You can use built-in phone settings to limit your daily usage or set a timer to help you step away. Planning an alternative activity for when your time is up can also prevent you from ignoring the limit and endlessly scrolling.
The bottom line here is that you can control what you see online. If social media and news outlets add to your list of things to feel anxious about, give yourself permission to take a digital detox.
When Election Season Ends and Feelings Remain—Remember to Stay Positive
Politics can be difficult to avoid, especially during election season. It’s a fundamental part of how we live and function as a society. The good news is that you can manage your emotions when political discussions become overwhelming.
Staying informed can provide you with a sense of security, but moderation is key. Take a few minutes every couple of days to catch up on what’s going on, but avoid overloading yourself. Also, set appropriate boundaries at work, at home, and online. Your mental health will benefit and you’ll be better-equipped to protect yourself in the long run.
