We’re living through intense political upheaval right now, and it’s weighing on our well-being. With social media and constant news updates, the discord is only getting louder, fueling anxiety and leaving us overwhelmed.
It’s something we’re all experiencing to varying degrees, but here’s the big question—is this turning into a major mental health crisis? And if so, how do we cope and regain control over the stress it’s causing?
We’re unpacking political stress and offering practical ways to handle it. Keep reading for all the details.
The Proven Link Between Political Division and Mental Health
The mental health impact of politics, especially during periods of social and ideological turmoil, isn’t just speculation. Research consistently shows that political events directly impact our mental and emotional well-being.
Here are a few powerful numbers that shed light on the issue:
- Only 43% of Canadians trust the federal government to do what is right for Canada (Source)
- 87% of therapists say they’ve discussed politics while in-session with clients (Source)
- About 33% of adults say politics have made them feel exhausted, lose sleep, get angry, lose their temper, or develop compulsive habits.. (Source)
- 60% of Americans said the 2024 presidential election threatened their mental health. (Source)
- 27.3% of people suffer from “moderately problematic” levels of news consumption and another 16.5% suffer from “severely problematic” levels. (Source)
What is Political Stress?
Political stress, also known as political anxiety, is a chronic state of fear, tension, or exhaustion resulting from constant exposure to polarizing or highly-distressing media coverage.
Signs You May Be Experiencing Political Stress
We’ve talked about what political stress is and how it impacts well-being, but how can you tell if it’s happening to you? Let’s explore the signs so you can recognize them.
- Feeling overwhelmed by sorrow, anxiety, outrage, or disillusionment in relation to current political or societal challenges.
- Quickly becoming irritated or experiencing volatile emotions during discussions about politics with others.
- Losing track of time scrolling through social media, watching political videos, and reading news, especially if you’re staying up late into the night to do so.
- Sensing physical strain, including headaches, muscle tension, or disrupted sleep, after engaging with political content.
- Choosing to spend more time alone, preemptively preparing for clashes or disputes with others over political opinions (even without having spoken to them).
5 Practical Strategies for Coping With Political Stress
We know political stress can wear us down, but here’s the good news—it doesn’t have to take over. With the right strategies, you can manage and prevent it before it impacts your mental health.
Here’s how to overcome political stress with simple coping techniques:
1. Avoid Constant Exposure to the News
The overconsumption of news is the root cause of politically-induced stress, so limiting your exposure significantly alleviates symptoms and brings relief. But this is often easier said than done.
24-hour news cycles and social media algorithms are designed to keep you hooked, making it harder to step away. This is where setting healthy boundaries makes all the difference. Start small, then gradually build on your progress—a step-by-step approach is the key to lasting, sustainable change.
Examples of healthy boundaries include:
- Avoiding the news for at least one hour before bed
- Muting or unfollowing accounts that cause anxiety or frustration
- Regularly logging off social media or scheduling “news-free” days to reset
- Restricting news and social media consumption to a specific time each day (e.g., one hour each day)
- Turning off news alerts to reduce unnecessary stress and interruptions
2. Prioritize Self-Care
When stress takes over, our brains go into survival mode, making it harder to focus on self-care. The amygdala, which processes fear, becomes overactive while the prefrontal cortex—the part responsible for planning and decision-making—gets suppressed. This is why it can feel impossible to prioritize rest, healthy eating, or relaxation.
Fortunately, maintaining a self-care routine (even when we aren’t stressed), helps stop our minds and bodies from going into emergency mode. And the best part? Self-care doesn’t have to be time-intensive or complicated.
Quick and easy ways to practice self-care include:
- Writing down things you’re grateful for
- Savoring a cup of tea or coffee in peace
- Spending time with loved ones and nurturing relationships
- Take a relaxing bath with your favorite scents or Epsom salts
- Doing a light workout or gentle yoga to release tension
- Spending time outdoors to refresh and reconnect with nature
3. Build a Network of Supportive People
When we have people around us who really understand and appreciate us, it makes a huge difference. Having those connections makes us feel less stressed and isolated. They offer emotional support, spark healthy conversations, and remind us that we’re not in this alone.
Instead of engaging with people who have different political views, try focusing on the supportive relationships you have (or building new ones with like-minded people). Whether it’s grabbing coffee with a friend who really listens and gets you, or volunteering for causes that matter to you—having a sense of belonging and surrounding yourself with people who share your values can work wonders for your mental well-being. It’s those connections that remind us we’re not alone and lift us up when we need it most.
4. Find Alternative Outlets for Your Emotions
An unhealthy relationship with the news can quickly lead to intense feelings and deep-rooted political stress. If you’re prone to doomscrolling (continuously scrolling through negative or distressing news on social media or websites) or engaging in arguments with strangers in the comments section of online posts, you may be struggling with overwhelming emotions like anger, frustration, or hopelessness.
Channeling these emotions into hobbies or activities you enjoy can be extremely beneficial. It allows you to express what you’re feeling in a healthy and productive way.
Examples of alternative outlets include:
- Kickboxing
- Writing
- Playing a musical instrument
- Gardening
- Woodworking or crafting
5. Talk to a Mental Health Professional
When political stress starts to feel too heavy, it’s important to know when to ask for help. If you’re struggling with things like intrusive thoughts, insomnia, or emotional ups and downs, a therapist can work with you to unpack what’s going on and guide you toward better mental health.
Don’t forget, many organizations provide free or discounted therapy for those who need it. The first step is reaching out to someone who can help guide you to the right resources.
Alberta Mental Health Help Line (Toll Free): 1-877-303-2642
Canada-Wide Support: 211 is a free, confidential helpline and online service that provides information and referrals to health, social, and government services. Dialing 211 connects you with a trained specialist who can help you navigate available resources in your area.
Don’t Let Stress Hold Your Team Back. Equip Them with the Tools They Need.
Stress is something we all face, but it doesn’t have to hold your team back. With corporate mental health training, your employees will gain the skills and support they need to handle challenges with confidence.