In today’s political climate, anxiety is at an all-time high. The stripping of rights, political uncertainty, and the fear of what’s next weigh heavily on many of us. From attacks on LGBTQIA+ rights and reproductive freedoms to threats against democracy itself, the constant onslaught of distressing news can feel overwhelming. If you’re feeling exhausted, angry, or even hopeless, you are not alone. Political anxiety is real, and finding ways to cope is essential for both our mental well-being and our ability to stay engaged in the fight for justice.
Why Political Anxiety Feels Different
Political anxiety isn’t just about worry—it’s about real threats to safety, identity, and fundamental freedoms. Unlike personal stressors, political stress is ongoing, often unpredictable, and deeply tied to our sense of security. It can feel like we have little control over what’s happening, which amplifies feelings of helplessness and despair.
But while we may not be able to change everything overnight, we can find ways to manage the emotional toll, maintain our resilience, and continue advocating for a better future.
Coping Strategies for Political Anxiety
1. Acknowledge Your Feelings—But Set Boundaries
It’s okay to be angry. It’s okay to grieve. Suppressing these emotions only intensifies them. However, doomscrolling and consuming endless political content can leave you in a constant state of stress. Set limits on how much news you consume daily and be intentional about your media intake.
Try scheduling “news-free” hours in your day or turning off notifications for political updates after a certain time. This doesn’t mean ignoring what’s happening—it means protecting your mental health so you can stay engaged in a sustainable way.
2. Take Action—Even in Small Ways
One of the most effective ways to combat helplessness is to take action. Even small steps can provide a sense of agency. Consider:
• Volunteering for organizations fighting for the causes you care about
• Donating to advocacy groups
• Calling or writing to legislators
• Having conversations with friends and family to encourage awareness and activism
Taking action reminds us that we do have power, and collective efforts lead to change.
3. Build a Support System
Political stress is isolating, but you don’t have to carry it alone. Surround yourself with like-minded individuals who share your concerns. Join local advocacy groups, attend community events, or simply check in with friends who understand.
Processing emotions in community helps remind us that we are not alone in the fight for justice.
4. Practice Mindful Coping Techniques
In moments of heightened anxiety, grounding techniques can be incredibly helpful. Some strategies to try:
• Deep breathing exercises (like the 4-7-8 technique)
• Physical activity, such as walking or stretching, to release tension
• Journaling to process thoughts and emotions
• Meditation or guided imagery to calm the nervous system
These practices won’t erase the problems we’re facing, but they can help regulate emotional responses and create space for resilience.
5. Hold Onto Hope—Even When It’s Hard
Hope is not passive. It’s an active choice to believe that change is possible, even when the odds feel stacked against us. History has shown that progress is made when people refuse to give up. Even in the darkest moments, movements for justice continue to grow.
Find hope in small victories, in the resilience of activists, and in the collective strength of communities fighting for a better world. Hope doesn’t mean ignoring reality—it means believing that change is always worth fighting for.
Final Thoughts
Political anxiety is valid, but you are not powerless. Setting boundaries, taking action, leaning on community, and prioritizing your mental health are all ways to stay engaged without burning out. The fight for justice is a marathon, not a sprint—pacing ourselves ensures we can keep going.
Take care of yourself, stay informed in ways that are healthy, and never underestimate the power of collective resilience. We are in this together.
If you’re struggling, you’re not alone. Reach out to supportive communities, mental health professionals, and organizations working toward justice. Together, we will keep pushing forward.
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