How to Cope with Political Fear and Anxiety in Uncertain Times

Briana Gonzalez-Evans, MA, LPC-Associate 

Supervised by Jennifer Buffalo, LPC-S, LMFT-S

If you’ve been feeling overwhelmed, afraid, or emotionally exhausted by the current political climate—you’re not alone.

For many of us, politics is no longer just something we engage with during election years. It’s become an ever-present backdrop in our daily lives, shaping everything from our conversations and news feeds to our sense of safety and future stability. With rising polarization, threats to human rights, climate fears, and global instability, it’s easy to feel like things are spiraling—and hard to know what to do about it.

In therapy, I often hear people say:

“I can’t stop doomscrolling.”
“I’m scared for my rights, my family, my future.”
“It’s hard to focus on anything else.”
“I feel hopeless.”

This post is here to offer you grounding tools, a compassionate perspective, and some direction to help you care for your mental health in the midst of political fear and uncertainty.

Validate Your Feelings

First, let’s be clear: you’re not overreacting.

When policies directly affect your safety, your community, or the people you love, it makes sense to feel anxious or afraid. When you hear violent rhetoric or witness injustice, your nervous system responds the way it’s wired to—by preparing for threat. If you’re part of a marginalized group, your body may be carrying not only your fear, but generations of lived experience with systemic harm.

So if you feel panicked, numb, angry, or overwhelmed—there’s nothing wrong with you. There’s something right with you. You’re human. Your emotions are valid. Let’s not gaslight ourselves into silence or shutdown.

Set Boundaries with Media

Information is necessary, but overconsumption can be harmful.

The 24-hour news cycle and social media algorithms thrive on urgency and outrage. While staying informed is important, chronic exposure to distressing headlines can dysregulate your nervous system and lead to burnout or helplessness.

Here are some gentle boundaries to experiment with:

• Limit how often you check the news each day.
• Choose trusted, non-sensational sources.
• Avoid news before bed or first thing in the morning.
• Take social media breaks when needed.

Think of this not as avoidance, but as strategic self-preservation. You can still care deeply and act meaningfully without absorbing every headline in real time.

Reconnect with Your Body

Fear lives in the body. So does safety.

When you start feeling flooded by the “what ifs” or your chest tightens after another news update, try to come back to your body. Simple grounding exercises can help bring your nervous system out of fight-or-flight:

• Place your hand over your heart and take 3 slow breaths.
• Run cold water over your hands or splash your face.
• Sit with your feet planted firmly on the floor. Notice the support beneath you.
• Look around the room and name 5 things you see.

These practices don’t make the world’s problems disappear—but they give you the inner steadiness to face them without flooding.

Take Meaningful Action (Even Small Ones Count)

One of the biggest causes of political anxiety is the feeling of powerlessness. And while we don’t control everything, we are never completely powerless.

Instead of focusing on what’s beyond your control, ask:
What is one small, concrete action I can take today?

This might look like:

• Donating to a cause or mutual aid group you believe in.
• Calling or emailing your representative.
• Registering to vote or helping someone else do so.
• Attending a community event or protest.
• Having a vulnerable, values-based conversation with someone you trust.

Taking action can transform helplessness into agency. You don’t have to do everything—but you can do something.

Make Space for Joy, Too

Fear and joy can coexist. In fact, joy is a powerful act of resistance in difficult times.

Let yourself laugh, rest, dance, play, connect, and create. These moments aren’t frivolous; they’re vital. They refill your cup so you can keep showing up in the ways that matter to you.

As activist and author Audre Lorde wrote:

“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”

These are heavy times. It’s okay to feel the weight of it. But you are not powerless, and you are not alone. You can be informed and boundaried, afraid and courageous, tired and still showing up. If you are dealing with election stress, burnout from activism, or the impact of political trauma, consider reaching out for a complimentary 30-minute consultation. Working with a therapist can help you stay grounded, hopeful, and connected to your purpose.