9 Tips for How to Stop Worrying About Politics, According to Therapists

Is political stress ruling your life? Read this to learn how to stop worrying about politics.

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Do you find yourself constantly worrying about politics, unable to focus on anything else? Maybe you feel muscle tension and have difficulty sleeping due to troubling news stories. 

No matter what type of political anxiety you’re experiencing, you’re not the only one. A survey conducted by the American Psychological Association found politics to be a major stressor for many United States adults, with 77% of respondents saying the future of our country is a significant source of stress. 

Read on to learn more about political anxiety, tips on how to stop worrying about politics, and when to seek professional help.

Understanding political anxiety and its impact on mental health

“Political anxiety is the stress, worry, or unease someone feels in response to political events, news, debates, or changes in society,” says Tairesha “Sunflower” Flemister, LMSW, a Charlie Health Contemplative Practitioner. 

It’s more than just worrying about politics — it’s when the political climate is significantly affecting your emotional well-being, she adds. Symptoms may include:

• Persistent worry about politics and the future
• Difficulty concentrating
• Trouble sleeping
• Feelings of helplessness
• Irritability
• Avoiding conversations or people with different views
• Physical symptoms like tension or restlessness

Of course, you want to stay informed and know what’s going on in the world — but there’s certainly a line between healthy awareness and chronic overexposure that fuels anxiety.

“If you are invested heavily in the daily noise of the latest scandal, finding more and more reasons to be outraged, then you are likely overconsuming and hyperfocused on politics,” says Kathleen Douglass, LCPC, MA, a Charlie Health Primary Therapist.

 “It can cause feelings of hopelessness, intense anger, and anxiety for what is going to come down the pike next,” Douglass adds. “All of this can be very unsettling and can keep our nervous systems in a state of hyperarousal.”

Steps to stop worrying about politics

It isn’t exactly realistic to have a goal of stopping worrying about politics altogether. However, you can significantly lessen the amount that you worry and the anxiety that you fuel. Here are nine therapist-approved tips for managing political anxiety and improving your mental health.

1. Limit news consumption to once per day

If you constantly refresh newsfeeds for a constant stream of the latest headlines, it’s going to fuel your anxiety.

Douglass suggests limiting the time you spend consuming political content. “Set up a ‘daily brief’ from your favorite news sources and read just that for the day rather than focusing on multiple, multi-hour scrolling through the news cycle,” she recommends. For example, you might limit yourself to 20 minutes of reading the news each morning. Set a timer and stick to it. 

2. Balance awareness with self-care

The goal here isn’t to completely avoid all news — it’s to find balance.

“Staying informed is important, but checking the same distressing news repeatedly can heighten anxiety,” Flemister says. “Decide what you need to know versus what simply fuels worry.”

3. Stick to trustworthy sources

These days, it can be hard to know what’s real and what’s not online when it comes to AI or social media accounts spreading misinformation.  

Douglass suggests sticking to sources that you trust and avoiding ones that focus on extreme views or share conspiracy theories. Focus on legitimate news outlets and don’t trust what you see on Instagram and TikTok.

4. Consider muting keywords or accounts

If certain topics are extra triggering, you can use filters to block specific names or words on social media. (Here’s how you can mute words on Instagram and X.) Or, you can mute/block specific accounts that only bring you harm. This can help prevent extra spikes of anxiety when you do end up browsing social media. 

5. Have digital detoxes

On top of the news, social media in general can cause anxiety, too. Douglass suggests being intentional and taking time out from all news and social media for a set time period. This can be an hour, a day, or even a whole weekend. Then, you can use this new free time to practice self-care and engage in activities that make you feel happy.

6. Practice grounding techniques

Grounding techniques help you get out of your racing thoughts and into the present moment. “These strategies activate the ‘rest and digest’ system and reduce overactive stress signaling,” Flemister says. Two common examples of grounding coping strategies are:

• Deep breathing: Breathing deeply into your belly and exhaling for longer than you inhale helps calm your nervous system. Try inhaling for a count of 4, holding for 7, and exhaling for 8.
• 5-4-3-2-1: Anchor yourself in the present. Name five things you can see, four you can feel or touch, three you can hear, two you can smell, and one you can taste.

7. Try mindfulness and meditation

A meditation practice can help buffer your stress reactions, Flemister says. Research consistently shows that mindfulness and meditation are beneficial for relieving stress. A meta-analysis suggests that a regular mindfulness practice improves emotional regulation and can actually make structural changes in your brain that help you manage anxiety better. If you’re new to meditation, you can look up guided meditations on YouTube or on meditation apps to get started.

8. Engage in physical activity

Getting some movement, whether it’s an intense workout or simply a walk around the block, makes a difference. 

“Movement reduces physiological stress markers and improves mood regulation,” Flemister says. Exercise releases feel-good hormones that relieve stress and boost your mood — very beneficial when you find yourself feeling down about the news. Plus, this can be extra helpful if you’re feeling a lot of anger and need to blow off steam in a healthy way. 

9. Get good sleep

Sleep is a crucial part of mental and physical well-being. When you’re sleep deprived, it can make emotional regulation difficult. Flemister says that good sleep will strengthen emotional self-regulation and reduce reactivity. 

Try to go to bed and wake up around the same time every day. This will help regulate your body’s internal clock and improve sleep quality, which helps you cope with stressors more effectively throughout the day.

Turning anxiety into activism

The good news? You can use your anxiety as fuel for action and activism. “Anxiety does not have to be only distress — it can be directional,” Flemister says. “People who experience anxiety about political events may be more likely to take action, volunteer, or promote positive change.” Here are some tips to do this: 

1. Pick your purpose and set goals

“If you find an issue that is particularly important to you for whatever reason, no matter if it is a popular viewpoint or not, use the energy and emotion that it stirs within you to make a difference,” Douglass says.

Make a list of ideas and causes that matter most to you. From here, Flemister suggests translating these concerns into clear goals, like community safety, environmental justice, or voter education.

2. Choose where to volunteer

It’s often a good idea to start small and local, where your efforts are more tangible. “Volunteer for organizations that support your causes so that you, as one person, can feel as if you are making a difference in whatever small way you can,” Douglass says.

Flemister suggests volunteering with local organizations, attending community meetings, and engaging in civil protests. As a bonus, research shows that volunteering boosts mental health and physical well-being, too. 

3. Use skills intentionally

Think about the unique strengths and talents you have that you can put to use. 

“Creatively advocating for change, whether through writing, organizing, or mentoring, helps channel emotional energy into impact rather than rumination,” Flemister says. 

4. Find community allies

“Working with others who share your concerns can build connection and reduce feelings of isolation,” Flemister says.

Of course, not everyone will share your point of view. It’s important to set and maintain healthy boundaries around political conversations that leave you feeling drained or emotionally overwhelmed.

Signs you should seek professional help

“It’s completely normal to feel uneasy, enraged, worried, or disgruntled about politics. These systems shape and directly affect our communities, our lives, and our livelihoods,” Flemister says. “But when those emotions take over our focus, disrupt sleep, or make us feel hopeless, it’s no longer just concern — it’s stress that can harm our mental health and impair our overall wellness.”

Flemister says you may benefit from professional support if you experience the following:

• Anxiety that impacts your functioning in daily life 
• Worry that doesn’t improve with self-care 
• Sleep troubles and nightmares
• Avoiding socializing and isolating
• Emotional dysregulation (including frequent panic, irritability, and feeling overwhelmed)

How Charlie Health can help

If you or a loved one is struggling with political stress and anxiety that’s interfering with daily life, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including anxiety-related disorders. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing stress is possible. Fill out the form below or give us a call to start healing today.