Coping with Political Anxiety: Finding Calm in Turbulent Times

In our current political climate, there are rising tensions on both sides. For those who have managed to avoid the news thus far, this blogpost will likely not be as helpful for you, and you may even want to pass by it so that you don't add to any stress. However, for those we are deeply struggling each day with concerns and worries about the state of our country, it can cause stress, fear, and even panic.

At Sanctuary, we understand that these feelings are real and valid. It’s okay to feel overwhelmed. Political anxiety is a common issue, and it can significantly impact your mental and emotional well-being.

Here are a few ways to lessen political anxiety and to calm your nervous system.

1. Put the Laptop/Phone Down and Set Boundaries for Screen Time

There is a time and place to read and learn about political activities, and many have to stay updated due to how it may impact their jobs. Scrolling endlessly, though, even past learning about critical information that is necessary, may continue to heighten stress responses.

Setting restrictions on your phone or making a resolve for yourself that you will only consume media/news for a certain amount of time each day (i.e., 10 minutes a day at a certain time of the day) can be helpful for reducing stress. Treating news consumption like a scheduled task, rather than a continuous default, allows your nervous system to recover. Once your allotted time is up, switch to a non-political, calming activity.

2. Talk with a Trusted Friend (or Therapist)

Our brains are wired to need interaction and companionship. Therapy as a profession is so successful because we as humans have an innate need to purge difficulties they are going through via conversation with others. Finding someone who you trust to discuss your worries with can help to reduce the feelings of tension that may be rising in you. This could be a friend, a family member, or a professional counselor.

3. Focus on What You Can Control

Political events are often massive and complex, which can trigger feelings of helplessness. To combat this, try to identify things within your immediate sphere of influence.

• Take Local Action: If national issues feel overwhelming, focus on local causes or community involvement where your efforts can have a more direct, visible impact. Volunteering or joining a local group can transform passive worry into active contribution.

• Prioritize Self-Care: Your mental health is a resource. Protecting it is an action you can control. Ensure you are getting adequate sleep, nourishing your body with healthy food, and engaging in regular physical activity. These fundamental practices stabilize your mood and increase your resilience to stress.

4. Engage in Grounding Exercises

When worry escalates into full-blown panic or anxiety, your body’s “fight or flight” response is activated. Grounding techniques are simple exercises that bring your focus back to the present moment, calming your nervous system.

One common exercise is the "5-4-3-2-1" technique:

• 5 things you can see around you.

• 4 things you can feel (the chair beneath you, the texture of your clothes, etc.).

• 3 things you can hear (a clock ticking, traffic outside, etc.).

• 2 things you can smell.

• 1 thing you can taste.

This shift in focus from the overwhelming future/news to the concrete present can quickly lower anxiety.

If your political anxiety is severe, consistently interferes with your daily life, or is causing symptoms of depression, please know that you don't have to navigate it alone. Our compassionate team at Sanctuary is here to help you develop personalized, effective strategies for managing stress and worry.

Contact us today to schedule an appointment and take the next step toward finding peace of mind in challenging times.