How to Cope with Political Anxiety (Without Burning Out)
TL;DR: Political anxiety is real, and workable. Limit news windows, swap doomscrolling for one concrete action, and use body-first regulation (longer exhales, brief movement) so you can stay informed without staying overwhelmed.
The world feels more divided than ever. Political uncertainty, election cycles, human rights issues, and global crises can make it feel like the future is hanging by a thread and that can send anxiety into overdrive.
If you feel stressed, hopeless, or constantly on edge about politics, you’re not alone. Political anxiety is real, and it can take a toll on your mental health, leaving you feeling drained, powerless, or stuck in a cycle of doomscrolling.
The good news? You can stay informed, engaged, and proactive without letting anxiety consume you. Let’s explore how to manage political stress while still fighting for the things that matter.
Why Political Anxiety Feels Overwhelming
1. Politics Feels Personal
For many, political decisions directly impact their rights, safety, and well-being. When laws and policies affect your future or the people you love—it’s natural to feel deeply invested and emotionally charged.
This is especially true for marginalized communities who may feel like their existence, healthcare, or freedoms are constantly at risk.
2. The 24/7 News Cycle Keeps You in a State of Stress
With social media and non-stop news updates, there’s always something new to worry about. Your brain stays in fight-or-flight mode, constantly bracing for the next crisis.
Headlines are designed to provoke fear and urgency.
Negative news gets more engagement, making the world seem worse than it actually is.
Doomscrolling tricks your brain into thinking constant stress = control.
3. Feeling Powerless Fuels Anxiety
One of the most distressing parts of political anxiety is the feeling that your voice doesn’t matter or that nothing you do will change the outcome.
This sense of helplessness can make you feel:
Emotionally drained
Stuck in a cycle of anger and fear
Paralyzed from taking meaningful action
How to Manage Political Anxiety (Without Checking Out)
1. Limit Your News Intake (Without Ignoring Reality)
It’s important to stay informed, but constant exposure to political stressors can make anxiety worse.
Set time limits on news consumption (e.g., 30 minutes in the morning, 30 minutes in the evening).
Choose trusted sources instead of relying on fear-driven headlines.
Take breaks from social media, especially when conversations feel toxic or unproductive.
Try this: Set two news windows (e.g., 8:30 AM and 6:00 PM, 15–20 minutes each). Turn off push alerts; use a newsletter or summary instead of feeds.
2. Shift from Helplessness to Action
Anxiety thrives when you feel powerless. Instead of absorbing stress without an outlet, try:
Calling representatives or voting to advocate for change.
Volunteering or donating to organizations making a difference.
Having thoughtful conversations with people who are open to discussion.
Taking small, intentional actions can help restore a sense of control and hope.
Try this: For every 10 minutes of news, take 1 concrete action (call, donate, volunteer intake, or register for one event). Log it so your brain sees evidence you’re not powerless.
3. Regulate Your Nervous System
When political anxiety becomes overwhelming, your body needs support just as much as your mind. Try:
Breathing: inhale 4, exhale 6–8 to activate calm.
SSP: Safe and Sound Protocol can nudge your system from threat to safety.
Grounding: hold an object, step outside, notice five things you see.
Movement: walk, stretch, or do a 60–90 sec shake-out.
When your nervous system is regulated, you can engage more effectively without feeling consumed by stress.
Try this: Do 10 longer exhales right after consuming news; pair it with unclenching jaw/shoulders.
4. Set Boundaries in Political Discussions
Political conversations can be exhausting, especially when emotions run high. Protect your energy by:
Choosing when and where to engage (not every debate is worth your mental health).
Saying no to unproductive arguments that drain you.
Surrounding yourself with supportive people who encourage discussion, not hostility.
It’s okay to disengage when a conversation isn’t serving your well-being.
Try this: Use a boundary script: “I care about this, and I’m at capacity today. I’m open to talking next week for 20 minutes.”
5. Balance Political Awareness with Joy
Just because politics matter doesn’t mean they have to take up all your mental space. Make time for:
Hobbies and creative outlets
Fun, lighthearted content (books, music, movies)
Nature, meditation, or time with loved ones
You are allowed to experience joy, even in difficult times.
Try this: Schedule one joy block for every heavy topic you engage (one episode, a walk, or a call with a safe person).
6. Accept That Uncertainty is Part of the Process
Political landscapes are always shifting. No one can predict the future, and anxiety loves to fill in the blanks with worst-case scenarios.
Instead of spiraling into fear, remind yourself:
“I can focus on what’s within my control.”
“The world has faced challenges before, and people have always found ways to fight for change.”
“I don’t have to carry the weight of everything alone.”
Uncertainty is uncomfortable, but it doesn’t mean all hope is lost.
Try this: Write a control/can’t-control T-chart. Choose one task from the first column; reduce inputs from the second.
You Can Care Without Carrying It All
Political anxiety can feel overwhelming, exhausting, and even paralyzing. But you don’t have to let fear take over. By setting boundaries, taking meaningful action, and caring for your nervous system, you can stay engaged while protecting your mental health.
If political anxiety is interfering with your daily life, therapy can help you develop strategies to manage stress, set boundaries, and find balance.
Your voice matters. Your mental health does, too.
To find out more about my services, start here: Anxiety Therapy
Find support where you are: Boise Area • Salt Lake City Area • Denver Area • Connecticut
FAQ
How do I stop doomscrolling during the election?
Set two news windows and remove push alerts. When you catch yourself scrolling, do 10 longer exhales, then take one concrete action (call/donate/volunteer).
Is it okay to take a break from politics?
Yes. Breaks improve stamina. Choose a time-boxed break (24 hours or a weekend); pin one re-entry plan (a recap newsletter instead of feeds).
What’s the fastest way to calm election anxiety?
Exhale longer than you inhale (4 in, 6–8 out for 1–3 minutes), unclench jaw/shoulders, and look for five neutral objects to re-anchor in the present.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last reviewed: November 6, 2025 by Taylor Garff, M.Coun, LCPC, CMHC, LPC
