Political anxiety is more than just stress over the news — it’s the deep distress, uncertainty, and even helplessness that comes with watching policies unfold that directly impact our lives and communities. With a background in both politics and mental health, I’ve seen firsthand how the political landscape influences our emotions, stress levels, and overall well-being.
Being a therapist is incredibly fulfilling. I get to sit with my clients each day, learn about their lives, and support them through their challenges — a job I genuinely love. But this wasn’t always the path I envisioned for myself. For years, I thought I was on a trajectory to spending my ending career in politics, having interned on Capitol Hill and for President Bill Clinton. And in fact, my career did start out in politics.
For four years, I held various roles at The White House working for President Barack Obama. It was the best experience I’ve ever had and a time that I’m incredibly grateful for even though my career later took off in a different direction. I joke with my friends that I’m “retired” from politics, but this day in age, no one can really retire or turn away from what we’re seeing every day as the levers of government are being used to systematically undermine our values and create an unprecedented level of uncertainty for groups of people ranging from federal workers to marginalized populations.
At this point, instead of viewing myself as “retired” from politics, I view myself as uniquely positioned as a therapist to help people cope with political anxiety, news fatigue, and genuine distress at what we are witnessing. I really do get it. In my time working at The White House, I saw firsthand how policies affect people (often in underserved communities) and how our political system can take a toll on mental health from behind the scenes. My goal now as a therapist is to help clients reframe their relationship with the political climate and to develop tools to navigate very real challenges so that your mental health is not at the mercy of every news cycle.
Many people, including myself, sometimes wonder if the answer is to just tune it out. But it’s not. We should stay engaged in what is most important to us while bolstering our ability to foster resilience and self-efficacy so that we thrive in civic life instead of shy away from it. Most of all, I have had a front row seat to some of our country’s most impactful political events and I can empathize with how deeply personal they can be.
If you have been experiencing political anxiety and feeling distressed by our country’s climate and think it’d be helpful to talk to someone who really speaks the language, I’m here to support you!
In the meantime, here are a few tips from a “retired” *wink* political guy turned therapist.
Be Mindful of Your News Intake
It is so easy to go down a rabbit hole and read everything you can get your hands on and watch every video known to humankind too (especially when the algorithm is feeding it to us!). But you don’t have to watch content that you know is only going to upset you. Stick to consuming the news at predetermined times of the day and never right before bed. Most importantly, stick to a few sources that you trust.
Apps like Flipboard and Feedly can help organize and summarize news from sources you choose, allowing you to stay informed without feeling overwhelmed.
Practice Radical Acceptance
There’s a lot that we cannot change right now, so we have to accept it. We cannot turn back time and we can’t change the president for the next four years. We have to understand where we have control and where we don’t and instead choose to engage in politics in a constructive way that makes us feel like we’re upholding our values. If you don’t like the billionaires, don’t use their products. If you don’t like the sensational news cycle, find a source for facts. If you want different leaders, gets involved in elections. As individuals, we can make a difference without having to just wish things were different.
Go to Therapy!
This may be self-serving here, but this is what therapy is for! We all need an outlet to process what we are experiencing on a day to day basis and look for opportunities to reframe, validate, or otherwise cope with the emotions we feel and the thoughts we have.
Develop a Balanced Perspective on Politics
It’s challenging not to feel like the world is ending when we often hear new rumors about potential actions that may happen, may not, may take a long time, may be impossible, may be challenged by the courts, may this, may that…you get the point. Two things can be true at the same time. We may hear about things that are very much distressing and dangerous and we can also hear about things that are not based in reality and don’t deserve to be the focus of our consternation.
Engage in Self Care
Make sure you’re staying in touch with your close friends and family and fostering meaningful connection. Keep up with activities you enjoy. Exercise and practice mindfulness. Take a walk in nature. Whatever it is that makes you feel good, do that. The stress and anxiety is undeniable, but we can better foster resilience and our ability to tolerate it by promoting self-care every step of the way.
While the political landscape can often feel overwhelming and unpredictable, it’s important to remember that we have the power to take control of how we respond to it. By setting boundaries with the news, practicing radical acceptance, seeking support through therapy, and fostering meaningful self-care, we can navigate this chaos in a way that supports our mental health.
And if you ever need help with managing your political anxiety and stress, or want someone to talk to who understands both the political and mental health side of things, please do not hesitate to reach out!
About the Author
Alex Bleiweis, LCSW-C, is a licensed therapist and Assistant Executive Director at Montgomery County Counseling Center in Rockville, MD. He earned his Master’s in Social Work from the University of Maryland School of Social Work. Alex uses a practical, skills-based approach rooted in Cognitive Behavioral Therapy (CBT) to help clients create meaningful, lasting change. He specializes in working with young adults and professionals facing career challenges, as well as individuals struggling with process addictions like gambling and technology overuse.
