Political anxiety refers to the stress, worry, and fear individuals experience due to political events, news, or current affairs.
Political anxiety is becoming increasingly common as politics become more contentious, uncertain, and omnipresent in various media forms. This anxiety may stem from the overwhelming amount of information available, much of which is negative or fear-inducing, leading to a persistent state of worry about the future.
Whether concerns about election outcomes, policy changes, or global political tensions, the fear of what might happen next can take a significant toll on mental health.
Addressing political anxiety requires developing coping mechanisms to reduce stress and prevent it from interfering with daily life.
Continue reading to learn more about political anxiety and effective coping strategies.
Political anxiety is a form of stress or unease due to political events, decisions, or discourse. It can arise from sources such as divisive elections, controversial policies, or constant exposure to politically charged news and social media.
A survey showed that almost 7 in 10 adults experienced high stress levels leading to the 2020 election. For many, these stressors can escalate into feelings of helplessness, anger, or despair, particularly when the future seems uncertain or bleak.
Political anxiety can present in various ways, some of which
- constant worry about political events
- difficulty concentrating on daily tasks due to political thoughts
- feeling overwhelmed by news or social media updates
- physical symptoms such as headaches, fatigue, or muscle tension
- sleep disturbances, including insomnia or restless sleep
- increased irritability or a sense of hopelessness
Worrying less about politics starts with taking deliberate actions to manage exposure to political content and the emotions it triggers. Individuals may find it helps to establish clear boundaries around how much time they dedicate to consuming political news. Instead of constantly checking updates, a person can choose specific times to engage with political content, allowing space for other aspects of life.
People can also carefully select news sources that provide balanced, factual, and well-researched reporting. Reliable sources prioritize accuracy over sensationalism, presenting information in an informative manner without inciting unnecessary fear or anxiety. These sources typically adhere to journalistic standards of objectivity, offering multiple perspectives on an issue rather than pushing a particular agenda.
Another key strategy is focusing on activities that promote well-being and fulfillment independent of political events. These might include hobbies, exercise, or spending time in nature — anything that helps redirect attention away from political concerns.
Acceptance is also essential. A person can recognize that some aspects of politics are beyond personal control and concentrate on manageable actions. These include participating in community efforts or supporting causes that align with personal values.
Managing political anxiety involves a comprehensive approach to maintaining mental well-being in the face of political stressors.
While the practice of worrying less is about reducing immediate triggers, managing anxiety is about taking proactive steps to build resilience and long-term mental health. This can include adopting practices that directly address anxiety, such as mindfulness and relaxation techniques, and implementing lifestyle changes that foster a sense of balance and control.
Digital detox
Taking a break from digital media, especially social media, can significantly reduce political anxiety. A digital detox includes reducing the time a person spends on social media, news websites, and other sources where political content is prevalent.
People need to set aside specific times to disconnect from the internet and focus on other activities, such as spending time with loved ones, engaging in hobbies, or simply relaxing. Reducing exposure to the negative and overwhelming news cycle can help individuals regain a sense of calm and perspective.
When someone takes a break from the digital world, it can help break the cycle of constant exposure to anxiety-inducing information, giving the mind a chance to rest and recover.
Mindfulness
Mindfulness practices help people develop a focused and calm state of mind. Effective techniques include:
- Meditation: Regular meditation involves sitting quietly and focusing on the breath or a specific mantra. This practice helps individuals develop greater awareness of their thoughts and emotions without becoming overwhelmed. By training the mind to return to a state of calm, meditation can
reduce the intensity of anxiety and improve emotional resilience. - Deep breathing: Diaphragmatic breathing involves taking slow, deep breaths to activate the body’s relaxation response. This practice helps counteract the physical symptoms of stress, such as increased heart rate and muscle tension, by promoting relaxation. Engaging in deep breathing techniques during moments of political stress can help maintain a sense of calm and control.
- Yoga: Yoga is an effective stress-relieving exercise that combines physical postures, breath control, and meditation to promote well-being. The physical practice of yoga helps release tension stored in the body, while the breathing and meditation aspects foster mental clarity and relaxation. Regular yoga can help individuals build resilience against political stress by integrating mindfulness into their body and mind.
Incorporating these mindfulness techniques into daily routines can help individuals better manage political anxiety. These practices shift focus from distressing political concerns to the present moment, enhancing emotional stability.
Political anxiety is a growing concern in today’s politically charged societies. Recognizing the signs of anxiety and taking proactive steps, such as taking proactive steps to worry less, engaging in a digital detox, and practicing mindfulness, can help individuals manage their stress levels and maintain their mental well-being amidst political turbulence.