Self-Care in Today's Political Turmoil
In recent months, our nation has been catapulted into a whirlwind of change that’s filled with uncertainty and worry. Concerns about the cost of living, unemployment, financial markets, international conflicts, judicial surprises, and the unprecedented number of legislative changes can quickly feel overwhelming.
In the middle of such financial, political, and social upheaval, self-care has become less of a nice idea and more an issue of emotional survival. For many, the current political climate feels like an ongoing psychological assault. Social media and news feeds flood us with every controversy and threat imaginable, rarely granting a moment to recover and breathe. The stakes feel existential, as policies and power shifts impact everything from democracy itself to the future of artificial intelligence. In times like these, maintaining emotional sustainability is core to our ability to function in every day life.
Can we build a self-care strategy that's robust enough to weather the current storm? If so, how can we adequately care for ourselves while staying informed and engaged?
Understanding the Emotional Toll of Political Stress
Recent studies confirm that the experience of current politics is measurably effecting the mental health of Americans. The majority of Americans describe the political environment as a significant source of stress to the degree that it competes with and, in some cases, even exceeds financial and work-related stress. People who report experiencing political stress report elevated anxiety, sleep disturbances, relationship conflict, and decreased overall well-being.
This heightened stress response isn’t merely psychological - It’s biological. Chronic stress floods the body with cortisol, weakening the immune system, impairing cognition, and increasing the risk of anxiety and depression. When exposed to the prolonged uncertainty and turmoil occurring in our nation today, individuals are becoming hyper-vigilant, shifting into an unsustainable nervous system state of constant fight-or-flight.
The Trap of Doomscrolling and Outrage Addiction
Additionally, while it may be obvious to many, it's worth noting that the digital world is amplifying our political stress. Social media algorithms are designed to maximize viewer engagement and few things engage the brain more fully than outrage. Research has demonstrated that emotionally charged, morally outraged content spreads 20% faster on social media than more neutral information. Sensationalist and often misleading content is contributing to a culture of chronic digital anxiety.
Doomscrolling, compulsively consuming negative news, hijacks our attention and keeps our nervous system in a reactive state. While having an addiction-like effect, doomscrolling is linked to higher levels of anxiety and depression. Simply put, the more we marinate in such negativity, the worse we feel and the harder it is to stop.
For this reason, it's essential to set boundaries with media consumption.
Time-Limited News Intake: Designate 15-30 minutes in the morning or evening for news consumption. Avoid checking political updates right before bed.
Curate Your Feed: Unfollow accounts that amplify stress without providing value. Instead, follow journalists and analysts who offer solutions-oriented insights.
Engage Mindfully: If you post or comment on political topics, do so with intention, not impulse. Ask: “Am I contributing to meaningful discourse or just feeding the outrage machine?”
How to Stay Informed Without Burning Out
Resilience doesn’t mean ignoring what’s happening in the world. It means cultivating the psychological stamina to engage effectively without losing one's emotional balance. One aspect of this is what psychologist Rick Hanson refers to as “taking in the good” - intentionally noticing and reinforcing legitimately positive experiences to counterbalance the negativity our brains naturally drift toward.
Imagine someone, perhaps like yourself, learns of new policies that may threaten critical aspects of their vocation or financial well-being. While what will actually occur may be unknown, the possibility of harm invites catastrophic worries and rumination. But instead of spiraling into helplessness, this person chooses to counterbalance their stress reaction by:
Taking a five-minute walk outside, absorbing sunlight and deepening their breath.
Watching a short, uplifting video or listening to a song that evokes joy.
Texting or calling a friend, not to talk about politics, but to share an enjoyable moment together.
These micro-moments don’t erase the problem; but the can create enough emotional buoyancy to keep going. Neuroscience shows that even brief experiences of joy can help us not only manage the moment but also strengthen resilience pathways in the brain.
Balancing Engagement with Detachment
Many people fear that if they step back, they are being apathetic. But there’s a difference between strategic detachment and disengagement. Psychologist Tara Brach calls this “the sacred pause”, choosing to step back, breathe, and reassess before responding.
The next time a news headline sparks an emotional reaction, you might try resisting the impulse to react, and instead:
Pause: Take three deep breaths.
Assess: Ask yourself, “Is engaging with this helping or harming my well-being?”
Act with Intention: If engagement is necessary, do so in a way that aligns with your long-term mental health.
The Role of Community: Why Connection is Essential
Isolation intensifies sociopolitical anxiety. Numerous studies have demonstrated that social support is one of the strongest protective factors against stress-related mental health decline.
Find Like-Minded Community: Whether it’s a local advocacy group or a virtual space for civil discussion or even a few like-minded neighbors, validating and supportive connection mitigates feelings of helplessness.
Prioritize Face-to-Face Interaction: Zoom calls and social media debates can’t replace in-person human connection. Regularly engage with people offline.
Support Others Actively: Volunteering, especially in close-to-home ways, can transform anxiety into action. Research shows that helping others activates reward pathways in the brain, reducing stress and feelings of powerlessness.
Reclaiming Personal Power Through Meaningful Action
Feeling helpless is one of the significant factors in political anxiety. One antidote is taking action that aligns with one's personal values. Research from Positive Psychology has found that people who engage in value-driven activism, i.e. activism that matters to them, experience lower stress and greater psychological well-being.
Pick One Focus Area: Instead of trying to fix everything, choose one issue or cause that deeply resonates with you.
Engage Locally: Local advocacy often has more tangible impact than national debates.
Use Your Skillset: If you’re a therapist, writer, artist, or teacher, integrate your advocacy into your work.
The Future is Uncertain But Your Well-Being Doesn’t Have to Be
While national leaders come and go, political turbulence isn’t new. Throughout history, social stability and stress have always gone back and forth on the teeter-totter of human reactivity that's unlikely to disappear. However, while the stressors and, in some cases, the legitimate threats may be valid, our ability to sustain emotional well-being, even in the face of chaos, is largely within our control.
By setting healthy boundaries for ourselves, practicing mindfulness and strategic detachment, cultivating joy, fostering community, and taking meaningful action, we can navigate this turbulent season with resilience.
Your well-being is not a secondary concern. It is the foundation that allows you to show up, stay engaged, and contribute to the world in a way that is meaningful and sustainable.
If you find yourself overwhelmed, step outside. Take a breath. Place your hand over your heart and remind yourself that you are not alone. You are not powerless. The work you do, in your own life and in the world, matters. Most importantly, ground yourself in where and when you are... right here, right now. This is not easy; but we will get through it.
