You matter—your peace matters.
Today’s reality is that politics is everywhere—on our phones, in our workplaces, at family dinners, and even in casual conversations. Staying informed is important, but constant exposure to political news, debates, and social media arguments can pile up political stress and take a toll on your mental health. Feelings of anxiety, hopelessness, anger, and even burnout are common reactions to ongoing political stress.
Here are 9 strategies to help protect your mental well-being in an increasingly polarized world:
1. Set a News Consumption Limit
For a lot of people, staying up to date on what is happening in our world is a safety measure. But it is important to keep in mind that this is a marathon and not a sprint. You have to be able to have the stamina to get through, so here are some tips on how to set consumption limits:
Choose a specific time each day to check reliable news sources—perhaps 30-90 minutes once per day or 15-45 minutes twice per day. Set an alarm/alert when you first start paying attention to the news so that you know when your time is up. Consuming bits of news all day just creates a constant anxiety in your life, which is why larger “chunks of time” is better than smaller “chunks of time” all throughout the day.
Try to avoid doomscrolling and stick to reputable sources because constant updates can keep your nervous system in a heightened state of alert from political stress.
Tip 1 : Turn off breaking news alerts and avoid checking political news 2 hours before bed.
Tip 2 : Ask friends to email you with news updates instead of texting you (unless they feel that you are in immediate danger) so that you aren’t constantly on a high state of alert and anxiety.
2. Be Mindful of Social Media Use
Social media algorithms are designed to take you down an endless path and often leads to increased political stress. This isn’t so much about getting you valuable information or changing your mind, it’s about keeping you on the platform as long as possible. Keep in mind that social media companies make money the longer you are on their platform and they can expose you to more ads that they make money on.
Consider: Setting app time limits or taking a digital detox for a day or weekend. If scrolling leaves you feeling drained or furious, take a break or unfollow accounts that make you more stressed. Curate a social media feed that includes hopeful, funny, or uplifting content too.
How powerful are algorithms? In a 2012 New York Times article, journalist Charles Duhigg reported that Target developed an algorithm to identify customers who were likely pregnant based on changes in their purchasing behavior. In the article, it explained that TARGET (the home goods store) knows you are pregnant before you even know that you are pregnant based on the things you buy and the things you search for. The social media algorithms are there to get to know you so that they can keep you on the platform.
3. Focus on What You Can Control
Political systems can feel overwhelming because they often involve forces outside of your personal control.
Empowerment can often reduce the feeling of helplessness. So focus on the things you can do—like voting, contacting elected officials, volunteering, donating to causes you believe in, or simply giving a random person in the supermarket a compliment (e.g. “I like your shirt”).
4. Take Care of Your Body
Chronic stress can manifest physically—through headaches, fatigue, or poor sleep. Movement, hydration, regular healthy meals, and sleep are foundational to emotional resilience.
Remember: A 10-minute walk or stretching can reset your mood and reduce stress/anxiety. Please work within the limits of your physical capability.
5. Set Boundaries Around Political Conversations
It’s okay to set limits with friends, family, or coworkers who want to engage in heated political debates. Even when they agree with you! You can say, “I’d rather not talk politics today—let’s focus on catching up.”
You don’t owe anyone your peace.
6. Practice Grounding Techniques
When you feel overwhelmed, bring yourself back to the present with grounding tools like deep breathing, mindfulness meditation, the 5-4-3-2-1 sensory exercise (you can search these things on Google or Youtube to get free examples) or check out Therapy Shortcut to help reduce political stress. These can help regulate your nervous system.
Try: Placing your hand on your heart and taking three slow breaths. Notice how it feels. Notice if your tension is any different than it was before.
7. Connect with Others in Meaningful Ways
Counter political division by nurturing genuine human connection. Join a local community group, volunteer somewhere, or simply spend quality time with people who uplift you.
Supportive relationships can buffer the effects of stress.
8. Give Yourself Permission to Rest
You don’t have to solve the world’s problems every day. It’s okay to step back, recharge, and focus on joy, creativity, and rest. Mental health is a form of resistance and sustainability.
You matter—your peace matters.
9. Call A Therapist If Political Stress is Ruining Your Peace of Mind
There are a LOT of people in therapy right now talking about political stress. It is a great way to “dump” your stress and find creative ways to deal with your stress. If you are thinking about therapy, please give us a call at Long Beach Therapy at 562-310-9741 or book online with one of our therapists.
Final Thought
Staying informed is valuable, but so is your mental well-being. By setting boundaries, practicing self-care, and protecting your emotional energy, you can remain engaged without becoming so overwhelmed. Remember: it’s not selfish to take care of your mind—it’s essential.