Political Anxiety and Mental Health: Coping with Stress in a Divided World
According to a 2024 survey by the American Psychological Association, more than three-quarters of Americans — 77% — report feeling significant stress about the future of the nation. The economy and the U.S. presidential election were also cited as major stressors, with 73% and 69% of respondents identifying them as key contributors, respectively.
Here, we’ll explore the nature of political anxiety, examine the role of media consumption in amplifying stress, and offer evidence-based tips for managing political stress and anxiety. With these strategies, you may feel more equipped to navigate challenging political climates with resilience.
Understanding political anxiety
Political anxiety is a type of stress or unease triggered by political events, discussions, or the broader political climate. This form of anxiety can arise when individuals feel uncertain, powerless, or overwhelmed by the direction of their country or the actions of its political leaders. It can also stem from fears about policies that may directly impact their personal life, community, or societal values.
People experiencing political anxiety often report symptoms like:
- Difficulty sleeping
- Trouble concentrating
- Increased irritability
- A sense of hopelessness
- Feelings of powerlessness
- Relationship strain
While symptoms may be similar, research shows that political anxiety is distinct from generalized anxiety. Survey data indicates that politics can act as a unique source of apprehension and stress, even for individuals who do not typically suffer from general anxiety.
This distinction is further supported by findings from surveys conducted during the Trump administration, which showed politics significantly impacted Americans' physical, psychological, and social health. Chronic political stress — particularly during the 2020 election season — contributed to worsened health markers such as sleep disruption, increased irritability, and even suicidal thoughts. This effect was more pronounced among those who were young, politically active, and on the political left.
If you or someone you know is struggling or in crisis, help is available. Text or call 988 or chat 988lifeline.org. Support is available 24/7. If you are experiencing trauma, support is available.
What causes political stress and anxiety?
Political stress and anxiety stem from psychological and social factors, with fear and uncertainty driven by the brain’s survival mechanisms playing a key role. Political opinions can intertwine with personal identities, making disagreements feel personal, while political polarization and constant media exposure may amplify fear, anger, and cynicism.
Fear and uncertainty
Fear also shapes decision-making, prompting us to seek out more information; however, it can also cause us to disengage, which may prompt us to reduce political participation. Some political scientists suggest this may be why many campaign ads use fear-based messaging. In today’s polarized climate, this cycle of fear and disengagement leaves many feeling overwhelmed.
Political polarization
Political polarization refers to the growing ideological divide between opposing political parties. This division is evident in the increasing tendency of Republicans and Democrats to view members of the opposing party negatively: According to a 2022 Pew Research survey, majorities in both parties attribute traits like dishonesty, immorality, and closed-mindedness to their political opponents, with these perceptions rising significantly since 2016.
Such deep-seated negativity could fuel political anxiety by creating an "us vs. them" mentality, where individuals feel their values and way of life are constantly under threat from those on the opposing side of the political spectrum. This heightened tension not only increases feelings of fear and uncertainty but also fosters a sense of helplessness, especially when compromise or resolution seems impossible.
Political opinions as identities
Social identity theory suggests that political partisanship often functions as a psychological group identity, where loyalty to one’s party shapes attitudes, behaviors, and emotional responses to political events. When political opinions become deeply tied to personal identity, however, disagreements can feel like personal attacks.
Tying political beliefs to one’s identity could potentially heighten political anxiety, as individuals may perceive threats to their party or ideology as threats to their own sense of self. This could make political discussions and events more emotionally charged and stressful, and may contribute to strained personal relationships.
Media and social media exposure
Exposure to political content through the media and social media often amplifies political anxiety. News outlets and social media platforms frequently highlight hostile and toxic political attacks, which social media algorithms amplify due to their high engagement. This can engender feelings of anger, cynicism, and a sense of helplessness.
Research shows that such exposure increases anxiety by emphasizing uncertainty and perceived threats, while anger contributes to political cynicism. This cycle of negativity can lead to disengagement, apathy, or even a turn toward extreme political behavior. Mindfully curating social media feeds can help ease political stress.
Tips for managing political anxiety
Maintaining your well-being while staying informed about current events can feel challenging. Below, you’ll find practical strategies to help you mitigate the negative effects of polarized political environments.
Practice mindfulness and relaxation techniques
Mindfulness and relaxation techniques, like deep breathing or meditation, can be helpful for managing negative emotions caused by political events. These practices reduce anxiety by calming the nervous system and grounding you in the present moment, which may make it easier to process stressful political events. By accepting that you have limited control over the political situation, it may be easier to move through feelings of fear, anger, or frustration without becoming overwhelmed.
Set boundaries with political discussions
Setting clear boundaries around political discussions can be an effective way to protect your mental health. If a conversation feels unproductive or overly emotional, consider politely disengaging. This approach can help prevent unnecessary conflict, allowing you to maintain relationships with those who may have differing views.
Limit news and social media consumption
Excessive news and social media exposure can amplify political stress and anxiety. It may be helpful to limit your time online, especially during high-stress events, and prioritize credible, balanced sources. Taking breaks from the constant influx of information can improve emotional well-being and help you redirect your focus to things that bring you joy and fulfillment.
Engage in constructive dialogue
If you find yourself in a conversation with someone whose opinions differ from your own, consider how you might engage in a way that helps you move towards mutual understanding. Avoid inflammatory language and listen with an open mind, even if you disagree. Such conversations can reduce polarization, deepen empathy, and offer a sense of optimism and healthy citizenship.
Channel energy into activism or community involvement
Activism and volunteering can be effective ways to manage political anxiety. Redirecting your emotions into meaningful action, such as advocacy or local initiatives, can provide a sense of purpose, reduce feelings of helplessness, and help create positive change in areas you care about.
Access mental health care
If political anxiety feels overwhelming, it may be worth seeking help from a mental health professional. A therapist or counselor can provide tools to manage anxiety, cope with negative emotions, and navigate complicated relationships. Therapies like cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) have been shown to be helpful for managing symptoms of stress and anxiety.
Managing political differences in close relationships
Differences in political opinion can sometimes make it challenging to preserve harmony in relationships, especially when one or both people are passionate or outspoken about their cause. However, there are some ways to manage these differences and maintain mutual respect.
First, it may be helpful to understand that political ideologies are often the result of not just the information we are exposed to, but also our personality traits and life experiences. Recognizing that we may have limited control over our beliefs can be an effective way to cultivate empathy and reduce judgment. You might also consider that, in the age of social media, news stories are served to us by complex algorithms that prioritize engagement, reinforcing our beliefs and making perspective shifts even less likely.
With this in mind, it may be beneficial to set boundaries to help you avoid potentially tense conversations. For example, you might consider certain topics off-limits, or agree to disengage from political conversations if they become too heated. Humor can be another way to defuse tension, helping to lighten the mood and shift the focus away from conflict.
Online mental health support for anxiety
The current political climate can be a significant source of stress. If you are feeling overwhelmed or struggling to manage your anxiety, it may be worth connecting with a mental health professional. In therapy, you’ll learn to cultivate mindfulness, cope with stress, and manage political differences within your close relationships.
With BetterHelp, you can attend weekly sessions with a licensed mental health professional by phone, video, or live chat, plus benefit from a suite of tools and features designed to help you get the most out of therapy, including guided journaling, digital therapy worksheets, and daily messaging with your therapist. Online therapy is known to be just as effective as in-person therapy, and may be preferable for those seeking a convenient and affordable alternative.
Takeaway
Frequently asked questions
How does political stress impact mental health?
Political stress can negatively affect mental health by causing or contributing to irritability, anxiety, depression, sleep disturbances, and feelings of helplessness. Over time, this chronic stress can erode emotional well-being, strain relationships, and reduce overall resilience.
How can I prevent political anxiety?
To prevent political anxiety, set boundaries with political discussions, limit exposure to distressing news, and practice self-care techniques like mindfulness or relaxation exercises. It may be helpful to focus on areas where you can make a difference, such as by helping those in your community or engaging in political activism. If anxiety becomes overwhelming, consider connecting with a mental health professional.
How do I stop worrying about politics?
If political engagement is causing you significant stress and decreasing your mental well-being, taking in less political information for some time may be helpful to reduce worry. Your psychological well-being is important, even if you want to remain engaged in community concerns. Consider limiting the number of primary sources of political content you engage with weekly, and check in with your body for signs of muscle tension, high stress levels, and anxiety.
You can also set boundaries with family members and other adults about what you’re comfortable discussing and how much time you want to spend discussing policy changes, voters' rights, university policies, politicians, and laws that may impact the future. You can also check the APA’s stress page to learn more about reducing stress regarding political topics based on research in behavioral sciences.
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