Managing Political Stress

Managing Political Stress
by Noah Clyman. LCSW-R

If you’re feeling intense emotions about the current political climate, you’re not alone. As a CBT therapist—and someone who has navigated my own reactions to political events—I’ve found that certain evidence-based techniques can help reduce distress, keep emotions manageable, and allow for more constructive engagement. The goal here isn’t to suppress or ignore your feelings but to channel them in ways that serve you rather than exhaust you.
1. Take Control of the Input That Fuels Your Distress

• Limit consumption of news media to a set amount of time per day—ideally no more than 30-60 minutes. (Tip: In small intervals of 5-15 minutes, and then include time in your schedule to 'recover' from exposure to the news media). 
• Many people assume that constant exposure will help them “stay informed,” but in reality, it often heightens anxiety and anger without providing meaningful solutions.
• Consider choosing one or two reliable sources for daily updates and muting excessive political discussions on social media.
• ​Since we tend to select sources that reinforce our existing views—even when they are well-reasoned and fact-based—it can be helpful to add a source that offers a respected, non-inflammatory perspective with a different ideological bent.

 Try This: If you notice doom-scrolling or news bingeing, ask yourself:

• Am I actually learning anything new?
• Is this information helping me take productive action, or just making me more upset?
• Would I feel better if I took a break and did something else for a while?

2. Challenge Catastrophic Thinking: Worst, Best, and Average

• It’s easy to get caught in catastrophic thoughts like, "Everything is doomed. There’s no way forward."
• While these emotions are understandable, they often amplify distress beyond what’s realistic.
• ​CBT suggests shifting to a more balanced view by considering the worst-case, best-case, and most likely scenario.

 Try This: When a political event triggers anxiety or anger, pause and ask:

• What’s the absolute worst-case scenario? And even if that happens, how likely is that to impact you personally?
• What’s the best-case scenario? (Maybe less probable, but still possible.)
• What’s the most realistic outcome based on history, trends, and actual evidence?
• Consider how you’ve been challenged in the past and how you coped.
• Example: Maybe you once worried deeply about a major policy shift or election result, only to find that, while it did impact you, you were able to adapt and move forward.
• Recognizing past coping strategies can help reinforce the idea that, even if the future feels uncertain, you have the capacity to navigate difficulties.

3. Focus on What You Can Control (and Accept What You Can’t)

• Much of political stress comes from feeling powerless.
• The truth is, we have some level of influence, but we don’t have control.
• The key is to identify what actions are within your control—and let go of what isn’t.

Try This: Make two columns on a sheet of paper:
Things I Can Control:

• Donating to causes I believe in
• Voting
• Volunteering
• Having respectful conversations
• Setting media limits

Things I Can’t Control:

• How others vote
• Breaking news updates
• Political rhetoric
• Social media arguments
• When you feel overwhelmed, redirect your energy to the “control” column.

Keep in mind - even small actions can restore a sense of agency and reduce helplessness.
4. Use Existential Acceptance: Tolerating Uncertainty

• One of the hardest parts of political distress is the desire for certainty—knowing that things will be okay.
• The reality? Certainty is never guaranteed.
• Instead of seeking control over the unknown, practice accepting uncertainty while focusing on what matters to you.

 Try This: When fear of the future becomes overwhelming, remind yourself:

• “I can’t control everything, but I can choose how I respond.”
• “Human history has always had turmoil—change is possible, but it takes time.”
• “I can tolerate uncertainty without letting it consume me.”
• "There are many good things going on in my life so now might be the time to focus on those things, not the wider world around me."

5. Reduce Social Comparison and Avoid the “Shoulds”

• Comparing your emotional reaction to others (“I should be more informed,” “I shouldn’t be so upset”) only adds unnecessary pressure.
• Some people engage deeply in activism, while others protect their mental health by stepping back—both are valid approaches.

 Try This: Replace "should" statements with more compassionate self-talk:

• Instead of “I should be doing more,” try “I’m doing what I can in a way that’s sustainable for me.”
• Instead of “I shouldn’t be this upset,” try “It makes sense that I feel strongly about this—I care.”

6. Engage in Values-Based Action

• Rather than reacting to every political event, identify what truly matters to you and focus your energy there.

 Try This: Ask yourself:

• What issue do I care about most?
• What small, consistent action can I take? (Example: Volunteering once a month vs. reading the news in frustration every day.)
• How can I make a positive difference without burning out?
• Focusing on values-driven action shifts attention from helplessness to purpose.

Final Thought: You Don’t Have to Stay in a State of Distress

• Feeling angry, sad, or anxious about politics is completely normal—but staying in a constant state of distress isn’t necessary.
• Using these CBT-based strategies can help you navigate political emotions with clarity, resilience, and purpose.