Protecting Your Mental Health During Political Unrest
Political discussions have become a hot topic in therapy for the last few months due to the recent presidential election. In my recent experience, the clients who talk about politics in sessions are typically upset, scared or angry, to put it simply. They are looking to process their emotions related to societal changes. In today's fast-paced news cycle, political events can feel inescapable. Headlines bombard us with updates, social media feeds overflow with opinions, and conversations with friends and family can sometimes turn tense. It’s natural to feel overwhelmed, anxious, or even hopeless when the world seems divided and uncertain. Here are some ways to maintain inner peace and protect your mental health during these times.
1. Set Healthy Media Boundaries
While staying informed is important, excessive exposure to political news can increase anxiety and stress. Specifically, social media can amplify political tension and negativity since it is at our finger tips at all times. The constant checking is not necessarily keeping you more informed compared to someone who tunes in occasionally. Be mindful of sources that sensationalize events and focus on reputable outlets that prioritize facts over fear. If media consumption leaves you feeling drained or agitated, give yourself permission to take a break. Consider checking the news only at specific times of day, muting political discussions, limiting your screen time, or unfollowing accounts that trigger distress. Instead, engage with content that uplifts and inspires you.
2. Focus on What You Can Control
It’s easy to feel powerless when faced with political turmoil, but focusing on actionable steps can restore a sense of agency. Get involved in your community, support causes you believe in, volunteer, or simply practice kindness in your daily life. Small actions can create ripples of positive change.
3. Engage in Meaningful Conversations
Political discussions don’t have to be stressful or divisive. If you choose to engage in conversations, approach them with curiosity and compassion. Seek to understand different perspectives while also setting boundaries if a discussion becomes too overwhelming. It’s okay to step away from conversations that negatively impact your well-being. It could also be helpful to surround yourself with people who have similar values and political views. Whether it’s close friends, family members, or an online community, having a safe space to express your emotions can be incredibly beneficial. If political stress becomes too heavy, consider speaking with a mental health professional for guidance and coping strategies.
4. Prioritize Self-Care
During stressful times, self-care is more important than ever. Engage in activities that bring you joy and relaxation, whether it’s reading, meditating, exercising, or spending time in nature. Nourish your body with healthy food, get enough rest, and practice mindfulness to stay grounded. You do not have to carry the weight of the world on your shoulders. It’s okay to take a step back, disconnect, and rest. Protecting your mental health is not an act of ignorance—it’s an act of resilience. Prioritizing your well-being allows you to show up for yourself and others in a more meaningful way.
5. Practice Mindfulness and Gratitude
Let’s elaborate on “self-care” because that term is broad and can look different from person to person. When the world feels chaotic, grounding yourself in the present moment can help restore balance. Mindfulness techniques, such as deep breathing, meditation, or journaling, can reduce anxiety and provide clarity. For clients that find themselves obsessing and worrying about societal changes, take 10 minutes out of the day to sit and journal about it. When intrusive thoughts pop up throughout the day, remain in the moment by repeating to yourself “I am safe right now” and postpone the intrusive thoughts until the next journaling session. Taking a few moments during journaling to write down 3 things you are grateful for can also be very helpful. Practicing gratitude by acknowledging the good in your life can help shift your perspective and bring a sense of peace.
Finding Balance in the Chaos
Navigating political uncertainty can be challenging, but it’s possible to stay informed without sacrificing your mental health. By setting boundaries, focusing on what you can control, and prioritizing self-care, you can maintain a sense of peace amid the noise. Your well-being matters, and taking care of yourself is an essential part of creating a better world.
-Kristen Belevich, LCSW
