It's a difficult, scary time in American politics. You may be feeling worried for the safety and well-being of yourself and your loved ones while also feeling anxious about the future of democracy. The policies being enacted by the current administration may have a direct impact on you and your community, whether it's the threat of deportations, being targeted for your gender identity, or the possibility of losing your job. Balancing your mental health and daily life while staying informed and active may feel impossible even if you feel relatively privileged and unlikely to experience direct harm from current political policies. This blog outlines some healthy coping strategies for staying engaged and creating sustainability even when political news and events are causing you stress and anxiety.
First, Your Feelings Are Valid
If you're feeling anxious, stressed, or scared right now, it's because you're a human being with empathy. It's important to take a moment to feel your feelings rather than ignoring them or getting frustrated with yourself when you find it hard to focus at work, stay mentally present with loved ones, or feel joy. Your feelings are a sign that your humanity is still intact.
That being said, it’s all too easy to get burnt out by doom-scrolling, obsessing over the news, or giving too much of yourself without making time to rest and care for your own needs. If we want to stay in touch with our humanity in this challenging time, we have to be strategic about our time and attention so that we have the energy to care for ourselves and our communities and stand up for our values.
Six Therapy Tips on How to Stay Politically Engaged without Getting Burnt Out:
1. Schedule Your Exposure to the News (And Your Feelings About It)
If you find that you’re struggling to disengage with your worry, schedule it. Pick 30 minutes or an hour once or twice a day when you can read articles, check in on groups you’re active in, and feel your feelings about current events. Setting time aside allows you to be more present in the moment while knowing you will also make space for the parts of you that are activated due to fear, anger, and grief.
2. Evaluate & Adjust Your Social Media Use
Examine what purpose social media is serving you and what your limitations are:
If it’s for political updates and interaction, engage with it in a more structured way. Some social media websites have a time limit feature – use that, or set an alarm so you don’t get lost doom scrolling.
If it’s for socializing, community engagement, and watching cute cat videos, hide individuals who post political rhetoric, double-check the settings that allow you to only see accounts you follow, and curate your algorithm the best you can so that your social feeds are the reprieve you need. This might mean avoiding certain social media platforms temporarily or leaving them entirely, and that’s okay.
3. Check In with Your Own Needs
With politics so overwhelming right now (and much of it out of our control), it’s important to check in with yourself on what you need and what might be adding to the overwhelm. Maybe you need more or less time with friends and family; maybe you need to engage in activities that are less likely to overstimulate you due to noise or bright screens; maybe you need a cozy game moment rather than video games that are stressful or competitive. Maybe your body and mind need you to carve out time for a nap so you can get some literal rest. Whatever your needs may be, the most important thing is to honor them by gauging your overwhelm often and finding healthy ways to decompress.
4. Don’t Forgo Self Care
Drink water, eat regularly, take your meds, and get enough sleep. These acts are essential to maintaining your energy, perspective, and emotional resilience. Because times of continued stress and trauma often require us to take care of ourselves differently, take some time to also check in with yourself about your normal self care routine – does any of it need to change? What do you need to add in or take away?
5. Engage with the things that bring you joy.
Many activists have said it before, and that’s because it’s true: joy is resistance. Engaging in joy intentionally is a great way to affirm your humanity, remember what matters to you, and be reminded that it can exist even when the world feels scary and unsafe.
6. Find Sustainable Ways to Engage with Your Values & Support Your Communities
Be upfront with yourself about what you have the capacity for so you can set realistic expectations. Know your capacity might change day to day or week to week; it’s okay to take breaks if it means you won’t burn out. Remember that you’re not an island; you’re part of a bigger community working together through daily acts to create meaningful change. Here are some practical ways to engage with your values without getting burnt out:
Write your representatives: your alderpeople, senators, congresspeople, attorney generals, etc.
Donate to mutual aid groups and causes that align with your values
Support local businesses and be aware of boycotts happening for large corporations that may be supporting harmful initiatives
Volunteer with community organizations
Check in on friends, family, and community members who might be affected by the actions of the current administration
7. Seek Support From a Therapist If You Need It
If you’re struggling to cope with political stress and anxiety on your own, you’re not alone. It’s okay to bring this up in therapy or to seek a therapist to discuss your feelings.
ABOUT ECC:
Empowered Connections Counseling is a practice of licensed therapists providing quality, multidisciplinary counseling for adults, children & teens, relationships, and families in Chicago and across Illinois. Whether by in-person session or via telehealth, we work with clients to find the therapist and treatment methods that best suit their needs. Connect meaningfully with your life by booking an appointment today.