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Surviving Political Anxiety: Finding Balance in Uncertain Times

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In today’s world, the constant cycle of political news and social issues can leave many of us feeling overwhelmed, anxious, and powerless. It’s hard to get away from the 24/7 news stories, political marketing and all the conversations going on in our communities. It’s easy to get caught up in the anxiety that political tensions can bring and I’ve noticed a lot of folks wanting to know how they can survive in a time where they feel their own basic needs are under fire. We understand the toll this can take on your well-being. We can provide holistic, liberation-focused support to help you navigate these turbulent times.


Why Does Political Anxiety Happen? Political anxiety isn’t just about disagreement between candidates and communities. It's about uncertainty. Policies can shape our livelihoods, healthcare, communities, and safety. When so much feels at stake, especially for historically oppressed populations, political issues become about survival, creating layers of stress that go beyond the daily news cycle.


The Weight of Injustice As a practice rooted in social justice, we acknowledge that political anxiety is often connected to the feeling that the systems around us aren’t serving us fairly. For many, the anxiety comes not just from disagreement, but from the real consequences of policies on housing, healthcare, education, or civil rights. The feeling of helplessness in the face of systemic issues is disheartening and scary. How are we supposed to continue on when it feels like the election decides our fate as humans? How do we sit here and just wait to see if our lives will be uprooted? 


But there’s hope. Though  we may not always be able to change the broader political landscape immediately, there are ways to reclaim spaces and take action within our own lives. Figuring out what actions we can take even on a small scale helps reduce anxiety immensely. (And we at Interna are ALWAYS going to take steps to create change no matter how long it takes)


Strategies for Managing Political Anxiety 

  1. Set Boundaries with News It’s easy to get trapped in the 24-hour news cycle, which often thrives on fear and sensationalism. Give yourself permission to step away. Set limits on how often you consume news and social media. Try designating specific times of the day to check in, and resist the urge to scroll endlessly. Balance staying informed with protecting your mental health. We recognize that not everyone has the privilege to step away all the time, and these boundaries may be more blurred. We can help you work with finding a balance that meets everyone where they are at. Put your phone away for an hour and see what your body naturally gravitates toward when news is not right at your fingertips for a moment in time. 


  2. Focus on What You Can Control Anxiety thrives on feelings of powerlessness. There is a lot we cannot control and that is rightfully terrifying to most of us. Even within structures we cannot control, we can try to shift focus to what we can in this moment. This could be as simple as participating in local advocacy efforts, volunteering, or starting conversations within your community. Maybe it’s simply finding someone to talk to so you don’t have to hold these feelings alone. These don’t always need to be huge efforts, even small things remind us that we have power to share our values in so many ways. Small actions can lead to big changes, and they remind us that we do have the power to make an impact.


  3. Practice Mindfulness and Grounding Techniques We know these tips certainly do not “fix” any larger issues that exist but small moments where we can be grounded to present time do matter and impact mental health on an individual level. They also impact the world collectively if we as a society can integrate small, intentional moments of presence the world as a whole does feel better. Mindfulness helps us stay rooted in the present moment, instead of spiraling into "what if" scenarios. Breathing exercises, or taking a mindful walk can reduce stress and help you regain perspective. Grounding techniques like feeling your feet on the earth or holding a comforting object can bring you back to the present when anxiety takes over.


  4. Cultivate Community Connection is one of the most impactful ways to reduce political anxiety. At Interna Mental Health, we believe in collectively engaging within our communities and that community is a powerful way to show your own acts of resistance and action. Reach out to those who share your values and ideas. Join groups, attend events, we can help you find connections in your communities that feel aligned with your own self. If we as a community can share our anxieties, feelings, dreams, goals we can hold that within a collective and it’s no longer just our weight to hold. 


  5. Seek Professional Support If political anxiety is interfering with your day-to-day life, it can be helpful to find someone to talk to about it.  Our team of specialized therapists at Interna Mental Health can help you explore how the current political landscape is impacting you and develop strategies for coping in a way that honors your lived experiences. We work from a holistic approach, integrating talk therapy, bodywork, and other innovative modalities to support your mental health.


Embracing Empowerment In moments of political uncertainty, it’s easy to feel disconnected from the world and hope.  But remember, taking care of yourself in these times is a revolutionary act. By nurturing your mental health, you’re better equipped to engage with the world around you and create lasting change that exists for generations.  At Interna Mental Health and Wellness, we’re here to walk with you on that journey—toward empowerment, healing, and a future where balance and justice prevail.


If you're feeling overwhelmed by the current political climate, know that you’re not alone. Contact us today to schedule an appointment and take the first step toward reclaiming your sense of self. Click below to meet our team of therapists! We have locations in Eagan, Inver Grove Heights, NE Minneapolis and all of our therapists also provide virtual sessions too!


About the Author- 



Bee Thomas, MSW, LICSW is a therapist and a Board Approved Supervisor for pre-licensed individuals. Bee specializes in Trauma, the LGBTQIA+ community and exploring our own identities. Bee loves to add some humor to the therapy room and use real lived experiences to help folks in their own process of navigating whatever life throws at them.


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