Coping with Political Stress: A Guide for Adults in the U.S.

Political stress: in today’s fast-paced and highly connected world, political events dominate headlines, conversations, and social media feeds. However, political stress can take a toll on mental and emotional well-being. This is particularly true in the U.S., where political divisions often feel deeply personal and unavoidable.

If you find yourself feeling overwhelmed, frustrated, or anxious about the state of politics, you are not alone. Many Americans experience political stress, especially during national elections or times of national crisis. The good news is that you can take practical steps to manage your stress and maintain a sense of balance, no matter what’s happening in the political landscape.

Understanding Political Stress

Political stress refers to the emotional and psychological strain caused by political events, discourse, or conflicts. It can manifest in various ways, including:

• Anxiety or worry about the future of the country or personal rights.
• Frustration or anger when encountering opposing political views.
• Fatigue or burnout from consuming too much news or engaging in debates.
• Strained relationships with friends, family, or coworkers over political differences.
• Decreased functioning – ignoring necessary tasks or disconnecting with people.

1. Set Boundaries with Political Content

One of the biggest contributors to political stress is constant exposure to political news, social media debates, and heated discussions. While staying informed is important, excessive consumption can be harmful.

Try these strategies to set healthy boundaries:

• Limit news consumption to specific times of the day rather than checking updates constantly.
• Unfollow or mute accounts that cause distress on social media.
• Take breaks from political content to engage in hobbies, entertainment, or personal growth activities.
• Avoid doomscrolling, where you continuously consume negative or anxiety-inducing news. Try to find more neutral or positive stories.

Setting limits allows you to stay informed without feeling emotionally drained.

2. Focus on What You Can Control

It’s easy to feel powerless when faced with major political issues. However, shifting your focus to what you can control can help reduce stress and foster a sense of empowerment.

• Engage in civic action: Participate in voting, advocacy, or local initiatives that align with your values.
• Have meaningful conversations: Instead of arguing, seek to understand differing perspectives.  Find the similarities or areas of agreement!
• Support causes you care about: Donate, volunteer, or raise awareness for issues that matter to you.
• Prioritize your well-being: Recognize when it’s time to step back and take care of your mental health.

By focusing on your actions rather than feeling overwhelmed by the big picture, you can regain a sense of empowerment.

3. Practice Healthy Political Discussions

Politics can be a divisive topic, especially in personal relationships. While it’s tempting to avoid political discussions altogether, having constructive conversations can lead to greater understanding and less stress.

Tips for respectful political discussions:

• Listen actively rather than preparing a response while the other person is talking.
• Ask questions to understand someone’s perspective rather than trying to “win” an argument.
• Set conversational boundaries—if a discussion becomes too heated, agree to revisit it another time or not at all.
• Know when to disengage

Healthy discourse can lead to growth and connection, even when viewpoints differ.

4. Take Care of Your Mental and Physical Health

Stress, including political stress, affects both mental and physical health. Prioritizing self-care can help you stay balanced.

Ways to reduce stress:

• Exercise regularly—physical activity can lower stress levels and improve mood.
• Regularly pay attention to breathing. Taking several deep breaths can reduce anxiety.
• Practice mindfulness or meditation or prayer. These help us stay in the present.
• Connect with loved ones who uplift and support you.
• Get enough sleep—lack of rest can increase emotional reactivity.
• Seek professional support if political stress is significantly impacting your well-being.
• Make sure you drink enough fluids. Dehydration can put the body under more stress.

Caring for yourself allows you to approach political discussions and events with more resilience.

5. Engage in Activities That Bring You Joy

Amid political tensions, it’s important to make space for joy, creativity, and relaxation. Engaging in non-political activities helps create balance in your life.

Consider:

• Reading fiction or engaging in creative hobbies.
• Spending time in nature or exercising outdoors.
• Watching uplifting movies or engaging in lighthearted entertainment.
• Practicing gratitude for the positive aspects of life.

Giving yourself permission to enjoy life outside of politics can be a powerful form of self-care.

3. Recognize When to Step Back

If political stress is severely affecting your mental health, it’s okay to step away. This doesn’t mean you stop caring—it means prioritizing your well-being so you can engage more effectively when you’re ready.

Ways to step back:

• Take a social media detox.
• Skip political discussions in certain settings.
• Engage in calming or meditative activities.
• Seek professional guidance if stress becomes overwhelming.

Remember, taking a break doesn’t mean you’re uninformed or inactive—it means you’re protecting your peace.

Final Thoughts

Politics will always be a part of life, but it doesn’t have to consume your well-being. By setting boundaries, focusing on what you can control, practicing respectful discussions, and taking care of yourself, you can navigate political stress in a healthy way.

The goal isn’t to ignore important issues but to approach them with balance and resilience. By doing so, you’ll be in a better position to engage meaningfully without sacrificing your peace of mind.

No matter where you stand politically, your mental and emotional health matter. Prioritize them so you can function well enough to contribute to society in a way that feels sustainable and fulfilling.

If you feel you are having difficulty dealing with anxiety surrounding our political climate, Peopleworks’ therapists are here to help. Contact us at 505-990-4186 or peopleworksnm@gmail.com to set up a session!

Peopleworks-NM was founded in 2009 by Cindy Anderson, MSW, LCSW, IGCC-I, to provide mental wellness services to older adults, without consideration to economic status.  Though Peopleworks specializes in older adults, we provide services to individuals over 18 years of age. PeopleWorks NM Is here to support your mental health therapy needs.