How to Manage Stress and Anxiety During Political Unrest

The U.S. political climate is on edge, and stress levels are rising. In Chicago, a city with tremendous diversity, political unrest hits hard. For LGBT people, immigrants, and those with fewer financial resources, the stakes aren’t just political—they’re personal. Executive orders and divisive rhetoric shape daily realities, fueling anxiety about rights, safety, and stability.

If you’ve been feeling overwhelmed, exhausted, or even hopeless, you’re not alone. Politically induced stress is a real and valid experience that can take a toll on mental health.

As a therapist, I’ve seen firsthand how political stress can manifest in anxiety, relationship strain, and emotional exhaustion. Let’s deepen your resilience and explore effective ways to manage politically induced stress while maintaining your sense of self and well-being.

Why Political Unrest is Detrimental to Mental Health

Political stress affects mental health in profound ways. The uncertainty of laws, policies, and societal attitudes can create chronic stress, which can lead to anxiety, depression, and even physical health issues.

For many, political unrest triggers feelings of powerlessness, frustration, and anger. In the queer and LGBTQ+ community, where past and present political discourse has often involved debates over basic human rights, these stressors can feel deeply personal and unrelenting.

Social media and 24-hour news cycles only amplify these feelings. Exposure to divisive rhetoric, misinformation, and violent imagery can intensify politically induced stress. When people feel their identities, values, or safety are under threat, their nervous system remains in a heightened state of alert, leading to exhaustion and burnout.

Understanding that this response is normal can help you find ways to navigate it. Stress therapy techniques, self-care strategies, and meaningful social connections are crucial to preserving mental well-being in times of political turmoil.

Navigating Political Differences in Relationships

One of the biggest challenges during political unrest is maintaining relationships with people who hold different views. Political discourse is deeply personal, and it’s important to recognize when engaging in these conversations is beneficial versus when it is harmful to your mental health.

1. Assess Your Emotional Limits – Not every discussion has to be a debate. If engaging in political discourse with someone leaves you feeling depleted or anxious, it’s okay to set boundaries. Letting someone know that you’re not in a space to have a political discussion is a valid choice.

2. Recognize When to Step Away – It’s also okay to reevaluate relationships. While differing views can lead to growth, relationships that feel unsafe, invalidating, or consistently stressful may not be worth maintaining. If someone repeatedly disregards your identity or dismisses your concerns, you can give yourself permission to create distance or end the relationship.

3. Shift Your Perspective on Others – People are more than their political beliefs. While some views may be deal-breakers, others may stem from misinformation or personal experiences. If you choose to engage in political discourse and maintain relationships with people who think differently, focus on shared values and set clear conversational boundaries. Lead with active listening to truly understand and maintain curiosity about what leads the person to believe as they do.

Prioritizing Self-Care During Political Stress

Self-care is not indulgent—it’s essential. When faced with politically induced stress, intentionally incorporating self-care practices reduces the barrage to your nervous system. Consider these strategies:

1. Practice Mindfulness – Mindfulness helps ground you in the present and reduce anxiety. Whether it’s deep breathing, guided meditation, or simply taking a moment to check in with your body, these small acts help regulate stress responses in your nervous system. I often hear that news consumption feels like bombardment to the nervous system, which mindfulness can help offset.

2. Exercise Regularly – Physical activity is one of the most effective ways to manage political stress. Whether it’s a long walk along Lake Michigan, yoga, or an intense gym session, movement releases endorphins that improve mood and reduce anxiety.

3. Titrate News Consumption – Staying informed is important, but overexposure to distressing news contributes to anxiety. Monitor how your consumption is impacting you. If necessary, set boundaries by limiting your daily news intake, curating your social media feed, and choosing reputable sources.

4. Focus on What You Can Control – It’s easy to feel powerless in the face of political turmoil, but shifting your focus to actions within your control can provide a sense of agency. Volunteering, donating, or engaging in local politics are meaningful ways to channel your energy.

5. Live Your Values – Aligning daily actions with your values can be a grounding force. This might mean supporting LGBTQ+-owned businesses, engaging in community work, or simply practicing kindness toward others.

6. Seek Individual Therapy – Stress therapy can provide a structured way to process emotions and develop coping strategies. Individual therapy offers a space to explore the impact of political stress on your life and build resilience. At Tandem Psychology, we provide support tailored to the challenges of navigating today’s political climate.

The Role of Activism in Managing Political Stress

Activism can be empowering, but it also comes with emotional risks. While advocacy is a powerful way to push for change, activism fatigue is real. If you’re deeply involved in political work, make sure to:

• Take breaks when needed.
• Avoid placing the entire burden of change on yourself.
• Build a support network of like-minded people.

You don’t have to live on the front lines of a protest to make an impact. Writing letters, engaging others in challenging conversations, or making donations are truly valuable contributions.

Support Systems Matter

No one should navigate political stress alone. Stress therapy can be helpful and finding community is crucial. Building a support system should be a part of your plan to support yourself. Surrounding yourself with people who validate your experiences can help counteract the isolation that political unrest may cause.

Resilience in Difficult Times

Political unrest is challenging, but you are resilient. If you’ve read this far, you’re already showing it. While politically induced stress is real, taking intentional steps to protect your mental health can help you navigate it with strength.

If you’re struggling, individual therapy can be a vital tool in processing stress and developing healthy coping skills. At Tandem Psychology, we specialize in stress therapy and provide support for people impacted by today’s political climate. Seeking help is not a sign of weakness—it’s a step toward resilience and well-being. If political stress is affecting your mental health, reach out to schedule an individual therapy session today.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.