Staying Grounded in a Politically Chaotic World: Navigating Stress and Anxiety in Uncertain Times
If you’ve ever found yourself doomscrolling at midnight, heart pounding, stomach in knots, wondering if you’ll ever feel at ease again—you’re not alone. The world feels unpredictable, the news cycle is relentless, and the weight of it all can feel inescapable. As a therapist, I see firsthand how political and social uncertainty can deeply affect mental health.
So, let’s talk about it. More importantly, let’s talk about how to protect your mental well-being while still staying engaged in the world around you.
The Psychological Toll of Uncertainty
Human brains hate uncertainty. We’re wired to seek stability, which is why unpredictability—whether it’s political upheaval, climate disasters, or economic instability—can trigger chronic stress.
Research backs this up: Studies have shown that prolonged exposure to uncertainty and distressing news can lead to symptoms of anxiety, depression, and even trauma-like responses (Holman et al., 2020).
Then, there’s doomscrolling, a term coined to describe our compulsive need to consume bad news, despite knowing it’s making us feel worse (Vogels et al., 2021). Sound familiar?
If you’re feeling the emotional weight of the world, here’s how to start shifting toward a more grounded, balanced approach.
Coping Strategies for When the News Feels Like Too Much
1. Set News Limits (Seriously, Try It)
Pick specific times to check the news—maybe once in the morning and once in the evening.
Avoid news right before bed (your brain needs to unplug before sleep).
Stick to trusted, reputable sources to avoid sensationalism and misinformation.
2. Pause and Ask Yourself: “Do I Actually Need More Information Right Now?”
Sometimes, we keep scrolling because we feel like we’re being productive. But knowledge overload doesn’t necessarily translate into action or well-being.
3. Move Your Body to Break the Anxiety Cycle
Stress and anxiety get stored in the body. Shake it off—literally.
Go for a walk, dance to music, or do some stretching to help release tension.
4. Practice “Containment” for Stressful Thoughts
If a political issue is weighing on you, set aside dedicated time to read, process, or engage with it.
Outside of that time, give yourself permission to be present in your life without guilt.
5. Stay Connected to People Who Make You Feel Safe and Seen
It’s easy to isolate when overwhelmed. But meaningful connection can be one of the best antidotes to stress.
Talk to friends, join community groups, or engage in activism in ways that feel sustainable.
Setting Boundaries in Social and Digital Spaces
Political conversations can feel exhausting, especially when they turn into arguments. But you can set boundaries around what you engage in.
It’s okay to say, “I’d rather not discuss politics right now.”
Mute, unfollow, or limit exposure to social media accounts that spike your anxiety.
Give yourself permission to disengage without guilt. Staying informed is important, but your well-being matters, too.
Final Thoughts: You’re Allowed to Protect Your Peace
Hard things are happening and you don’t have to burn yourself out trying to hold it all at once. Protecting your mental health doesn’t mean you don’t care—it means you’re preserving your energy so you can show up for the things that matter most to you.
Sources
Geronimus, A. T., Hicken, M., Keene, D., & Bound, J. (2020). Weathering and health inequity. Annual Review of Public Health, 41, 17-32.
Holman, E. A., Thompson, R. R., Garfin, D. R., & Silver, R. C. (2020). The unfolding COVID-19 pandemic: A probability-based, nationally representative study of mental health in the United States. Science Advances, 6(42), eabd5390.
Vogels, E. A., Perrin, A., Rainie, L., & Anderson, M. (2021). Americans’ challenges with social media in an era of political polarization. Pew Research Center.
