Political Obsession Disorder: What It Is and How to Cope

Are you obsessed with politics to an extent that’s impacting your day-to-day life? Read this to see if you may struggle with political obsession disorder.

Learn more about our Clinical Review Process

It’s no secret that the news and politics these days are causing a lot of anxiety, possibly more than any of us has experienced in the past. “We live in an era of 24-hour news cycles and social media frenzy of what site can provide the latest and often shocking information,” says Tracye Freeman Valentine, LPC-MHSP, a Charlie Health Clinical Supervisor. “This drive has evolved into an obsession with staying informed, prizing the status of being the first to know and the first to repost.”

Enter: political obsession disorder. Although this isn’t an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, it refers to a real phenomenon people experience today. Read on to learn more about what political obsession disorder is, how it manifests, how it can impact your life, and when to seek professional help.

What is political obsession disorder? 6 common symptoms

As the name suggests, political obsession disorder refers to having an extreme and unhealthy obsession with politics and the news cycle. Symptoms of the disorder lead to harmful thoughts, emotions, and behaviors that affect functioning and daily life, Freeman Valentine explains. She says “symptoms” of this disorder include the following:

1. Intrusive thoughts

You may have thoughts pop up about “what-if” scenarios surrounding politics that interfere with your day-to-day interactions. 

2. Compulsive monitoring

You might obsessively and repeatedly check social media or news sites for political content, feeling like you can’t stop doomscrolling.

3. Hypervigilance about news

You might be afraid that if you stop checking the news for a brief time, something majorly catastrophic will happen, or you won’t be the first to know about the occurrence. 

4. Physiological arousal

You may experience physical symptoms of stress, such as increased heart rate, nausea, sweating, or jaw clenching.

5. Conflict-seeking

You may feel an aggressive urge to engage in political debates, either online or in person. You might feel a rush as you assert dominance over the other person, only to crash afterward.  

6. Cognitive distortions

You likely experience “all or nothing” thinking, seeing things in a very black-and-white manner. These thought patterns can replace login with fear or rage. 

How to differentiate between “normal” anxiety and an unhealthy obsession

Of course, it’s normal to experience some anxiety and concerns about political events, especially in today’s political climate. A recent survey by the American Psychological Association found that 77% of adults say the future of the United States is a significant source of stress for them. However, there are some key differences between “normal” anxiety and an unhealthy obsession.

“Concerned citizens maintain psychological flexibility, engaging in goal-directed actions that align with their values without sacrificing their baseline mental health,” Freeman Valentine says. “In contrast, political obsession often manifests as chronic hyperarousal, a state where the individual remains in a permanent fight-or-flight response.”

Here are some key differences, according to Freeman Valentine. 

What are the impacts of political obsession disorder?

If you struggle with the symptoms of political obsession disorder, it can impact various aspects of your life.

“The impact of political obsession is frequent instances of personal mood dysregulation with the digital world flowing over into the physical reality of day-to-day events,” Freeman Valentine says. For example, you might experience:

• Cognitive impairment: “[You may have] difficulty concentrating, focusing, and completing work or daily responsibilities because mental energy is consumed by ‘what-if’ scenarios,” Freeman Valentine says. This can impact your performance at work or school. 
• Isolation: “Research shows that those stressed by societal division and political obsession are significantly more likely to feel isolated,” Freeman Valentine. This can lead to even more mental health impacts.
• Strain on relationships: Surveys have found that politics commonly causes strain in relationships, with around one-third of US adults saying politics has put a strain on their relationship with family members. Additionally, Freeman Valentine says cutting off friends or family members over political disagreement leads to a shrinking support network. 
• Physical toll: Chronic political stress is associated with fatigue, headaches, and gastrointestinal issues, Freeman Valentine says.

Self-care tips for dealing with political anxiety

It’s important to find balance. Of course, you want to stay informed, but it’s important to practice self-care to ensure political anxiety doesn’t take over your whole life. “You do not have to put your head in the sand, but you must build a sustainable information diet and digital detox strategy,” Freeman Valentine says. Here are six self-care tips to try. 

1. Set time limits

To prevent your news consumption from becoming all-consuming, you can limit your news time to a specific time window, like reading up for 20 minutes in the morning, Freeman Valentine suggests. Additionally, especially if you struggle with insomnia, it can help to avoid the news for a couple of hours before bed, she adds. 

2. Choose your sources wisely

Being intentional about where you get your information can make a big difference. “Move away from ‘rage-bait’ social media and high-conflict cable news,” Freeman Valentine says. “Switch to long-form print journalism or fact-based primary sources.”

3. Mute keywords 

If certain topics are especially triggering to you, you can use filters to block specific names or words on social media, Freeman Valentine says. This can help prevent extra spikes of anxiety. Here’s how to mute words on Instagram and X.

4. Channel your energy locally 

Ask yourself how you can make a difference, even on a smaller scale. “While national politics may feel out of control, local volunteering provides tangible evidence of your ability to have an influence,” Freeman Valentine. For example, you could volunteer for a local mutual aid group, support a community organization related to your values, or help with voter registration efforts to increase political engagement in your city.

5. Practice grounding when things feel out of control

Grounding exercises help bring you into the present moment by getting you out of your head and into your body. This can help when you’re feeling extra high anxiety or experiencing racing thoughts. Examples include:

• Breathing exercises: Deep breathing techniques such as box breathing (inhaling for four, holding for four, exhaling for four, and pausing for four before repeating) can help calm your nervous system. You can also try 4-7-8 breathing: inhale for 4, hold for 7, and exhale for 8.
• Cold exposure: Cold exposure activates your vagus nerve to calm your nervous system. You can try holding ice cubes or running your hands under cold water to do this gently. Or, for more intense cold exposure, you can take a cold shower or dunk your face in a bowl of ice water.
• 5-4-3-2-1 technique: This grounding exercise uses your senses to help you stay grounded in the present. To practice it, you must name five things you can see, four things you can feel or touch, three things you can hear, two things you can smell, and one thing you can taste. 

6. Channel energy into things other than politics

In addition to thinking about spending less time consuming political content, think about what you can add more of to your life. What else can you pour your energy into? Do you want to start learning a new skill? Spend more time connecting with loved ones? Exercise more regularly?

When you invest your time and energy into things that bring joy into your life, it can restore balance and remind you that your life is about so much more than the news cycle.

When to seek professional help for political obsession disorder

If political anxiety or obsessive political content consumption is interfering with your ability to function or enjoy life, it may be time to seek professional support. 

Treatment from a mental health professional can help you regain a sense of control, develop healthy coping strategies, and regulate your nervous system to relieve chronic stress. Freeman Valentine says the following are red flags that you should seek help. 

• Impaired functioning: Are you missing work, neglecting your personal hygiene, or failing to meet obligations? 
• Physical distress: Are you having panic attacks, high blood pressure, or insomnia in relation to the news? 
• Substance abuse: Are you using alcohol or drugs more than usual, in an effort to numb yourself from the distress you feel related to politics?
• Hopelessness: Do you feel an all-consuming sense of hopelessness about the future that keeps you from enjoying the present?

How Charlie Health can help

If you’re struggling with high levels of anxiety and obsessions that you can’t get under control, Charlie Health can help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for individuals dealing with serious and complex mental conditions, including anxiety-related disorders.

Our compassionate mental health professionals use evidence-based therapy modalities to help you manage stress, intrusive thoughts, and obsessive news consumption. With treatment, managing your symptoms and living a life that isn’t controlled by politics is absolutely possible. Fill out the form below or give us a call to start your healing journey today.