Managing Anxiety in Today's Political Climate

Managing Anxiety in Today’s Political Climate

By Diana Ramos-Elvir, LMHC

In today’s world, it’s easy to feel overwhelmed by the constant stream of political news, social media debates, and uncertainty about the future. Many of my clients share that they feel anxious, frustrated, or even hopeless when trying to stay informed while also protecting their peace of mind.

As a therapist, I understand how today’s political climate can heighten anxiety, strain relationships, and make it difficult to feel grounded. It’s natural to care deeply about what’s happening around you—and it’s also important to take care of yourself in the process.

Here are a few ways to manage anxiety and find balance when the world feels tense or unpredictable.

1. Acknowledge Your Emotions

You may notice feelings of fear, anger, or sadness when you read or hear about political events. Instead of pushing those emotions away, try to recognize and name them. Saying to yourself, “I feel anxious about what’s happening right now,” can help you begin to process the feeling and reduce its intensity. Awareness is the first step toward healing.

2. Limit Media Exposure

Constant news updates and online discussions can keep your mind in a state of alert, making it hard to relax. Setting healthy boundaries around media can make a big difference.

• Check trusted news sources once or twice a day instead of continuously scrolling.
• Avoid consuming news before bed.
• Permit yourself to take breaks from social media when it feels draining.

Limiting exposure doesn’t mean you’re ignoring reality—it means you’re protecting your emotional energy so you can stay grounded and present.

3. Focus on the Present Moment

When anxiety rises, grounding exercises can bring you back to the present. Try taking slow, deep breaths or using the “5-4-3-2-1” technique: notice five things you see, four you can touch, three you can hear, two you can smell, and one you can taste. This simple mindfulness practice helps your body recognize safety and calm.

4. Take Meaningful Action

Anxiety often grows when we feel powerless. Consider finding small, meaningful ways to make a difference, such as volunteer locally, donate time or resources, or connect with others who share your values. Focusing on what you can control restores a sense of agency and purpose.

5. Practice Self-Compassion

It’s okay to take a step back when things feel heavy. You don’t have to stay engaged 24/7 to care about your community or the world. Allow yourself rest, moments of joy, and time with people who make you feel safe and supported.

6. Reach Out for Support

If anxiety about current events is affecting your daily life, sleep, or relationships, therapy can help. Talking through your feelings in a safe, supportive space allows you to process emotions, learn grounding techniques, and develop strategies for maintaining balance.

You don’t have to carry the weight of the world alone.

Together, we can explore healthy ways to manage stress, stay connected to your values, and find peace even in uncertain times.

If you’re feeling overwhelmed or anxious, you’re not alone, and help is available.