How to stop worrying about politics: 10 tips to ease your stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what political anxiety is and how news consumption can cause stress. Plus, how to stop worrying about politics with 10 mindful tips to help find your calm.
Politics have long been a sensitive topic in society, especially during an election year. Nowadays, it’s easier than ever to get overwhelmed, especially with the uptick in how quickly—and how often—news gets shared on platforms like social media.
Were you planning to just hop on social media and see photos of your friend’s vacation? Well, you’re probably going to be inundated with politically-charged memes too. Maybe you just checked your texts to respond to a coworker? Surprise! There’s a news alert about the Supreme Court’s latest ruling.
Even the most casual conversations tend to get political, especially in an election year. And we haven’t even touched on the dinners or vacations with family members whose politics differ from yours.
Politics are personal, and as time goes on, they seem to get more and more divisive. At times, it can all feel like a bit too much. This is especially true if certain political issues, such as climate change, keep you up at night already.
While politics may always be slightly stressful, the good news is that there are ways to manage this stress and find some peace once and for all.
What is political anxiety?
People with political anxiety are easily stressed by political events or discussions. It’s an increasingly common phenomenon, especially in people who have strong opinions about political issues, or who worry they can't do much to make a difference in the world. Often, this problem becomes worse during election years when you're constantly exposed to upsetting news or heated arguments.
If you have political anxiety, you might find you're thinking about politics all the time or feeling worried without even realizing why. You may get anxious when you discuss politics with friends or family or even when you’re just thinking about the future. Sometimes, political anxiety can even make it difficult to focus on work, school, or other important parts of your life.
5 signs that you may be suffering from political anxiety
The first step to coping with political anxiety is recognizing that it’s an issue. Here are a few signs that you may be struggling.
1. You can’t focus on anything but politics
Having difficulty thinking about anything but politics is a big sign that you’re suffering from political anxiety. You might struggle to have conversations about other topics and have trouble focusing on work or school.
2. You feel physically unwell or can’t sleep
Are you exhausted while also having trouble falling asleep? Do you suffer from headaches, an upset stomach, or muscle tension? If you answered yes, and these symptoms seem to worsen when you focus on politics, you may be suffering from political anxiety.
3. You’re struggling with compassion and patience
If you’re incapable of having a conversation about politics without snapping, or you find yourself getting angry at people who aren’t as passionate about certain political issues as you are, it might be time to explore your relationship with politics.
4. You’re worried you’re becoming addicted to the news
Many people are addicted to their phones, but if you’re reading as much as you can about politics, political issues, and global conflicts, and you’re unable to stop, you may not be coping as well as you thought. Doom scrolling can be another sign of political anxiety, as you feel the need to constantly keep up with the news cycle.
5. You’re avoiding people who disagree with you
It can be difficult when your friends and family have political beliefs that differ from yours. However, when you’re unable to have civilized conversations with them or find yourself increasingly isolated, you may want to explore why.
How your news consumption can cause stress
When you're always plugged into the news, it can feel like there's no escape from the constant stream of information. Breaking news alerts, social media updates, and 24-hour news cycles can mean that political news is always in front of you.
It's also easy to fall into the habit of doom scrolling. Spending long periods scrolling through bad news and looking for updates can make you feel worse and trapped in a cycle of negativity.
Social media can amplify the stress, as your news feed can be filled with people's opinions and reactions, which might be more extreme than the news itself. Seeing friends and strangers argue about politics can add to your anxiety, especially if you feel pressured to join in or defend your views.
10 mindful tips to help you worry less about politics
It's important to step back and take care of yourself when you’re feeling anxious about politics. Try following these tips to help you find more peace.
1. Limit your news intake
Set specific times to check the news instead of constantly looking for updates, and turn off your text notifications to avoid unwanted distractions. For example, you might decide to check the news only in the morning and evening, and focus on other things during the day. This can help you stay informed without feeling overwhelmed. Avoid checking the news right before bed to ensure you don’t have trouble falling asleep.
💙 Set boundaries with yourself with help from The Daily Trips’ A Secret to Better Boundaries.
2. Take breaks from social media
Limit how long you spend on social media each day to give yourself a break from political discussions. Unfollow or mute accounts that frequently post about politics to create a calmer online environment for yourself.
💙 Check out our Breaking Habits series for more information on choosing healthier alternatives to your current fixation.
3. Focus on what you can control
Worrying about things you can't change can increase anxiety. Focus on positive actions you can take, no matter how small, like voting or volunteering, to help you feel more empowered and less anxious about the bigger picture.
💙 Wanting to control things is normal, but a lot of times we can’t control much but our own reactions to what happens in life. Check out this session on the illusion of control.
4. Practice mindfulness and meditation
Spend a few minutes each day doing breathing exercises or guided meditations. These can help you stay grounded and reduce the impact of political stress on your mental health.
💙 Try box breathing, an exercise that helps reduce anxiety, in our SOS Breath Work session led by Chibs Okereke.
5. Talk to someone you trust
Share your feelings with a friend or family member who listens well and respects your views. Sometimes just talking about your worries can make them seem more manageable and less overwhelming, which can help reduce stress.
💙 Open up to your loved ones and learn how to Hold Space for others during more challenging times.
6. Do something fun
Distract yourself from political worries and relax by reading, walking, or doing an activity you enjoy. Spend time in ways that genuinely make you happy to help improve your mood and feel more balanced.
💙 Boost your mood and brighten your morning with Jay’s Mindful Morning Music playlist.
7. Talk to a professional
If political anxiety is affecting your daily life, consider speaking with a therapist. They can provide strategies to help you manage your stress and cope more effectively with anxiety.
8. Focus on local community involvement
Getting involved in your local community can give you a sense of purpose and control. Volunteer for local causes, attend community meetings, or support local businesses. By focusing on your immediate surroundings, you can make a positive impact where it matters most and feel more connected to your community.
9. Create a balanced routine
Having a balanced daily routine can help reduce stress. Make sure to include time for work, rest, exercise, and hobbies. Setting aside time each day for activities that you enjoy can help take your mind off politics and give you a sense of stability and normalcy.
💙 Ease your stress by beginning your day with our Starting Off on the Right Foot guided meditation, and make it a natural part of your daily routine.
10. Limit exposure to heated discussions
Avoid engaging in or reading through heated political discussions in person or online. These can often escalate quickly and increase your anxiety. If you encounter such discussions, step away or mute the conversation. It’s important to protect your mental health by not getting drawn into arguments that won’t lead to productive outcomes.
How to stop worrying about politics FAQs
What are some effective ways to limit political discussions with friends and family?
If political discussions with friends and family stress you out, start by setting clear boundaries. Let them know you prefer to avoid talking about politics and suggest other topics that everyone enjoys. For example, you might say, “I’ve been feeling overwhelmed by all the political talk lately. Let’s discuss something else. Tell me about your weekend plans.” Over time, people will understand and respect your preference.
How can I stay informed about politics without feeling overwhelmed?
To stay informed about politics without feeling overwhelmed, choose one or two reliable news sources and check them once a day. Avoid sensationalist media that focuses on fear or drama, and set a specific time for news consumption, such as during breakfast or after dinner. This can help you stay updated without letting the news dominate your day. Remember, it’s okay to take a break from the news when you need to recharge.
How can I recognize when political anxiety is affecting my mental health?
Political anxiety can negatively impact your mental health, and recognizing when this is happening can help you take steps to manage it. Signs include trouble sleeping, constant worrying, feeling irritable, or having difficulty concentrating. You might also notice physical symptoms like headaches or a racing heart.
If these symptoms make it hard to enjoy your daily life, talk to a professional for support and strategies to manage your anxiety.
Would a digital detox help me stop worrying about politics?
A digital detox can help reduce political anxiety, because putting away your digital devices, including social media, can give you a break from constant exposure to news and political commentary.
Try setting aside a weekend to unplug from your devices. Instead, focus on activities that relax and fulfill you, like spending time outdoors, reading a book, or enjoying a hobby. A digital detox can help you reset and find a healthier balance with technology and news consumption.
What are some alternative activities to engage in during a digital detox from political news?
During a digital detox, do what makes you happy and relaxed. Spend time outdoors, go for a walk, a hike, a bike ride, or visit a park. Try yoga to help reduce stress, and consider reading books or magazines that have nothing to do with politics.
Pick up a new hobby or return to an old one, like painting, gardening, or cooking. Meet up with friends and family in person, and engage them in positive conversations that have nothing to do with politics. Whatever you do, try to stay off your phone, as the urge to doom scroll might be too great.
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