What is Political Anxiety?
Impact of Political Anxiety on Mental Health
For some people, regular feelings of stress may be commonplace. However, political anxiety doesn’t just stop at making you feel stressed—it can also make existing mental health issues worse, like anxiety disorders, depression, and PTSD. The APA’s podcast “Speaking of Psychology” talks about how political stress can spill over into many parts of your life, making relationships tense, reducing productivity, and creating a constant sense of unease (APA, 2023). According to Psychology Today, political stress can also lead to feelings of helplessness and hopelessness, which are risk factors for more severe mental health issues (Psychology Today, 2024).
Friendly Tips for Managing Political Anxiety
1. Limit News Consumption
2. Practice Mindfulness and Relaxation Techniques
The better you become at coping and emotional regulation, the better you will feel. And, remember that research I referenced above from the University of Toronto? It suggests that people who are better at emotional regulation practices also consume less political news. Practices like meditation, deep breathing, and progressive muscle relaxation can help calm your mind and ease anxiety. For more insights about starting to practice mindfulness techniques, check out a previous blog I wrote about How To Deal With Overwhelm.
3. Set Boundaries for Political Discussions
It’s okay to set limits on political discussions with friends and family. If a conversation gets too heated or stressful, it’s perfectly fine to take a break and revisit it later – or not circle back to it at all. Psychology Today emphasizes the importance of maintaining healthy boundaries to protect your mental well-being (Psychology Today, 2024).
4. Focus on Local and Tangible Actions
Feeling powerless about national politics can lead to fear and even anger. Instead, focus on issues closer to home and actions where you can create positive influence- like volunteering or participating in neighborhood events. This can give you a sense of control and positive impact. If this feels outside of your comfort zone, connect to other unique ways you can engage with compassion, optimism, and inspiration.
5. Seek Professional Help
If political anxiety feels overwhelming, consider talking to a therapist. Professional help can provide a safe space to process your feelings and develop coping strategies. Therapy can be particularly beneficial for developing personalized strategies based on your core values, strengths, and challenges.
Balancing Civic Engagement and Mental Health
1. Be Selective About Engagement
2. Practice Self-Care
3.Participate in Positive Actions
Political anxiety and election stress are real challenges, but they’re manageable with the right strategies. By limiting news consumption, practicing mindfulness, setting boundaries, and seeking support, you can navigate these times while maintaining your mental well-being. Balancing civic engagement with self-care is key to staying informed and active without becoming overwhelmed.
Remember, your mental health is just as important as your civic duty. By taking care of yourself, you can help create a healthier, more resilient community. The therapists at Mid-Atlantic Psychotherapy have experience in helping manage anxiety, no matter what the root cause. Mid-Atlantic Psychotherapy is a fully virtual practice to meet your busy lifestyle. We have therapists who offer daytime and evening appointments to residents of DC, Maryland, and Virginia.
References
- University of Toronto. (2023). Researchers find daily dose of politics leads to stress, avoiding it can hinder civic engagement.
- American Psychological Association. (2023). Politics affecting mental health.
- American Psychological Association. (2023). Speaking of Psychology: Political stress.
- CredibleMind. (2023). How to cope with political stress this election season with Brett Q. Ford, PhD.
- Psychology Today. (2024). Addressing political anxiety in psychotherapy.
- Anxiety and Depression Association of America. (2024). How to respond to political worries.
About the Author
Christina Moynihan is the Owner of Mid-Atlantic Psychotherapy, a web-based psychotherapy practice aimed at helping overwhelmed individuals prioritize their mental health. With over twenty years of professional clinical social work experience, she has had the honor of working with populations suffering from grief and loss, HIV/AIDS, addiction/harm reduction and recovery, perinatal challenges, systemic racism and injustice, mental health struggles, and trauma. Since 2015, she has also served as an adjunct professor at her alma mater, Mount Saint Mary’s University. With the desire to reduce the challenges people face attempting to access mental health care, Christina created Mid-Atlantic Psychotherapy in 2023. In her time away from work, Christina is an exhausted parent of two amazing children and strives to be a positive role model for them.