One of the most common stressors for all of us is the craziness that is happening in the world but especially in our country today. I don’t have any ‘cures’ to the impact this is taking on all of us. But I do have some tools to help build resiliency. Yes the world is on fire. Yes we can get through this. Keep reading for suggestions and ideas on how to take care of yourself and your mental health.
Ongoing national and global political turmoil, has a profound impact on mental health, leading to heightened anxiety, depression, and emotional exhaustion. It is essential to acknowledge the mental health challenges that arise and find effective strategies to cope.
Anxiety and Political Uncertainty: Creating feelings of depression, anxiety & stress
One of the primary ways political stress affects mental health is through heightened anxiety. Constant exposure to distressing news can trigger the body's fight-or-flight response, leading to symptoms such as racing thoughts, rapid heartbeat, and excessive worry. Anxiety disorders, including generalized anxiety disorder (GAD) and panic disorder, can worsen when individuals feel powerless over political outcomes.
Depression and Feelings of Hopelessness
Many individuals experience depression in response to political instability. Feelings of helplessness and despair are not uncommon in today’s world. Social justice issues, economic challenges, and human rights concerns can contribute to emotional exhaustion, leading to depressive symptoms such as low energy, lack of motivation, and withdrawal from daily activities.
Social Media and Political Polarization
The rise of social media has amplified political stress. Platforms like Twitter, Tiktok, Facebook, and Instagram serve as constant sources of political news, opinions, and debates. Engaging in heated online discussions or witnessing divisive discourse can lead to increased frustration and emotional distress.
Doomscrolling—the habit of endlessly consuming negative news—can exacerbate anxiety and create a sense of constant crisis.
How Therapy Can Help
Therapy is an invaluable resource for individuals struggling with the turmoil we are experiencing in today's world. Therapists at Bodhi provide coping strategies, emotional support, and cognitive tools to help individuals navigate political anxiety and its psychological effects.
Cognitive Behavioral Therapy (CBT) for Political Anxiety to reduce anxiety, depression and stress
Cognitive behavioral therapy (CBT) is an evidence-based approach that helps individuals reframe negative thought patterns related to political stress. By identifying cognitive distortions—such as catastrophizing or black-and-white thinking—CBT empowers individuals to challenge their fears and develop healthier perspectives. Therapists in Bodhi are trained in CBT and can guide individuals through techniques that promote emotional regulation and resilience. And yes, I can already hear you-”who’s exaggerating things are really this horrible.” Although that’s true-we often get caught up in doom spirals which makes everything worse.
Mindfulness and Stress Reduction Techniques to help reduce feelngs of stress
Mindfulness-based therapy is another effective tool for managing political stress. Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help individuals stay grounded and present, reducing the overwhelming impact of external stressors. Bodhi clinicians can teach you all of these skills and help you incorporate them into your daily routine.
Talk Therapy for Emotional Processing
Traditional talk therapy, such as psychodynamic or person-centered therapy, allows individuals to process their emotions and concerns in a supportive, nonjudgmental environment. We help clients explore their feelings about political events, identify underlying triggers, and develop coping strategies tailored to their specific needs.
Practical Coping Strategies for Political Stress
While therapy is an excellent resource, there are also several practical steps individuals can take to manage political stress and prioritize mental health.
Limit News Consumption and reduce stress
Excessive exposure to political news can heighten stress levels. Setting boundaries around news consumption—such as designating specific times for checking updates and avoiding news before bedtime—can help reduce anxiety. Choosing reputable sources and avoiding sensationalized media can also provide a more balanced perspective. Lately, I have been reading news sources outside of the U.S. which I find particularly useful.
Engage in Self-Care Activities to reduce feelings of depression
Self-care is crucial for maintaining mental well-being. Engaging in activities that promote relaxation and joy—such as exercise, hobbies, spending time in nature, and connecting with loved ones—can counteract the negative effects of political stress. Prioritizing physical health through proper nutrition, hydration, and sleep is also essential.
Practice Mindfulness and Meditation
Mindfulness practices, such as meditation, yoga, and deep breathing exercises, can help individuals manage stress and remain present in the moment. there are a ton of apps that offer guided meditation sessions specifically designed for anxiety and stress reduction. There are also several places in our local community that can help you learn mindfullness such as the Prairie Zen Center here in Champaign.
Set Boundaries in Political Discussions to decrease anxiety
Political debates with family, friends, or colleagues can be emotionally draining. Setting boundaries around political discussions—such as agreeing to disagree or opting out of heated conversations—can protect mental well-being. Choosing when and where to engage in political discussions can help reduce unnecessary stress. I am very careful about who I discuss these things with and for how long. I have a very limited ability to sit with friends when they are spiraling (mostly because I start spiraling with them.)
Channel Stress into Positive Action
Taking action can help individuals regain a sense of control and purpose. Volunteering, advocating for causes, participating in community initiatives, or supporting organizations that align with one’s values can provide a constructive outlet for political concerns. Part of what is so difficult with political stress is the feeling of being powerless. Activision, becoming part of a supportive community, finding ways to stand up and protest what is happening helps me regain a sense of control and reduce the anxiety that is, in part, a result of feeling powerless.
Seek Professional Support When Needed
If political stress begins to interfere with daily life, relationships, or overall well-being, seeking professional mental health support is crucial. Therapists, counselors, and mental health professionals can provide personalized coping strategies and support tailored to individual needs.
The therapists at Bodhi value inclusion and diversity. This means that we work with a lot of clients who are struggling with the current political climate. We offer free consultations that are brief, about 15 minutes, and virtual - this is a great way to connect with a therapist before scheduling a first appointment.
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