Politics causing you anxiety? Here's how to manage your mental health

A ding on your cell phone, a knock at the door, or a targeted question from a family member – politics pop up everywhere this time of year. Whether your yard is decked in signs or you choose to keep your politics private, the polarizing rhetoric can impact your stress levels.

Almost two-thirds of U.S. adults said they always or often felt exhausted by politics, according to a recent poll. Some are downright mad about the topic. More than half said they were often or mostly angry with politics.

Those negative emotions impact your mental and physical health, and you may find yourself experiencing symptoms of anxiety. Everyone worries at times, but anxiety is worth addressing if it interferes with your daily life, such as your relationships or your work performance.

Approaches to reduce political anxiety in a polarized world

Political anxiety results from concerns and uncertainties about political events, policies and leaders. People who experience political anxiety may not have a history of general anxiety. There’s a strong case to be made that politics is a form of chronic stress for many people, according to the American Psychological Association. 

Calm your political anxieties

• Limit exposure to news coverage, social media and political conversations.
• Consider advocacy work. While not the right fit for everyone, you may find purpose participating in the process.
• Assume good intent. Many people in the U.S. want the same things, such as safe communities, access to good jobs and good education for their children. Different people have different ideas about how to achieve them, but in the end, most people don’t hate people who are different from them.
• Keep in mind controversy gets clicks. While polarizing rhetoric may get the most publicity, remind yourself that it doesn’t represent most people’s views.
• Some things are best left unsaid. It may be best to avoid discussing certain topics with people, even those you love, and focus on things you have in common.

Take care of yourself

Making your mental well-being a priority is a healthy personal practice for any season and any type of anxiety. Hobbies and plans can help. Consider daily, weekly, monthly and yearly activities that both recharge you and give you something to look forward to doing. For example, do a daily crossword puzzle, plan a weekly family movie night, have a monthly book club and plan a trip for the year. Additional self-care ideas include:

• Exercise. Think heart-pumping activities like running, biking, rowing or weight training. 30 minutes of exercise a few times a week has been shown to be just as, if not more, effective at treating anxiety as commonly prescribed anxiety medications.
• Eat a balanced diet.
• Get enough sleep.
• Spend time with good friends.
• Get outside.
• Do activities that bring you delight.
• Take breaks.
• Create time to recharge and recover to manage your mental and physical health.

Try the 333 rule as a coping technique

If you feel your anxiety rising, the 333 rule can ground you by refocusing your thoughts on the present moment.

• Name three things you can see.
• Identify three sounds you can hear.
• Move three parts of your body.

If you’ve taken steps and are still having anxiety symptoms, consider making an in-person or virtual appointment with a mental health provider. They can work with you to develop personalized tools for managing your anxiety.