How to Care for Yourself When Politics Feel Heavy (Without Getting All Political)

There isn’t a day that goes by lately when working with clients that the “P” word doesn’t come up. So many of you are expressing exhaustion, fear, and anger. And, if I am being an honest human and not just a therapist holding it all together, I am exhausted too. Because let’s face it, the minute the word politics enters a conversation, we tense up either a little or a LOT. Maybe your shoulders are already up around your ears, you have clenched your jaw, and aren’t quite sure you want to keep reading this blog. But here we are. And because we are here I think it’s time to pass on a bit of therapeutic help, because even if you aren’t the type to post think pieces, Insta reels, or engage in online debates (I really wish I could do less of that), the impact of the political climate affects us all and it doesn’t matter where your beliefs lie. It’s real and it seems to be getting more real by the day. This kind of stress lives in our bodies, our nervous systems, our group chats, and in the way we move through the world. And if we’re not careful, it chips away at our energy and emotional wellbeing.

Now, I’m not here to unpack policies or point fingers or stir up debates. What I am here to say is this: your feelings and emotional responses to the world around you are valid. You’re not overreacting. You’re also not obligated to burn yourself out trying to care about everything all at once. And that’s where the practice of setting boundaries and focusing on the self must become part of how you take care of yourself. Not as a luxury, but as an actual survival tool. Like bear spray, but without the smell. 

I can hear some of you now, “Okay so, what does that look like in real life?” I’m happy you asked. It might mean giving yourself permission to log off social media when the news feels overwhelming. Smart phones come with timers and restrictions that you can use to set time limits in certain apps if you find you can’t do it on your own. Some days, it might just be better to leave your phone in another room if you are home, in a drawer at work, or just not turn it on at all—I know that last one would be a BIG challenge for most folks. It might mean being honest with a friend who wants to vent, when you just don’t have the capacity to hold their rage spiral right now even though you completely empathize with them. It might mean setting a time limit for how long you’ll engage in the comment section (spoiler: it’s never worth it). Or maybe it’s reminding yourself that you can care deeply about what’s happening and still take a break to go outside, drink your coffee or boba slowly, spend time face-to-face with a friend or a loved one, or watch videos of dogs doing dog things. A word of advice though if you allow yourself to watch dog videos, and who can blame you? You WILL end up right back in the stream of doom scrolling you were sucked into from the start. The safest bet is to put your phone down and back away slowly. 

So, now it’s time to talk about protecting your mental and emotional peace. It isn’t about moving to a cabin in the woods (though I won’t lie—that sounds amazing some days, and I am totally convinced that I am excellent at bush crafting though never given a real opportunity). Protecting your peace is about building small practices into your day that remind your brain and body that YOU are the one in charge. Kind of like boundaries. Yes, I said it. The dreaded “B” word. You don’t have to go around cutting people out of your life (unless you do, and I support that too), but you can give yourself permission to ask for or create a little alone time. You can practice mindfulness. I know in therapy we talk a lot about those two things, but honestly, we wouldn’t if they weren’t so effective. Maybe try listening to an audible book and get out of your anxiety ridden thoughts. I listen to audio books nearly every morning when getting ready for the day. It helps me clear my head for the most part and it allows me to multitask in a way that is fun. 

Can we also talk about the absolute gift of doing nothing? I’m not talking about the productive kind of rest where you're folding laundry while watching a documentary and calling it “relaxing.” I mean the radical act of sitting still. Breathing. Staring at a tree. Give your brain a break from input. I get it, it sounds indulgent. But if your brain is constantly braced for a fight, that’s not peace—it’s survival. It’s your little limbic system being stretched to its max all the time. And, let me tell you that’s not good. Being in a state of chronic stress can break that incredibly important function of your beautiful 3-pound brain.   

One last suggestion that can be very helpful, is to remember that you do not have to attend every emotional or verbal brawl you are invited to. Pause. Breathe. Ask yourself, “Is engaging in this random online argument with a total stranger going to help me feel more at peace, or more depleted?” If it’s the latter, feel free to decline with the emotional equivalent of, “Thanks, but I’ve got plans to enjoy the day with my dog. Gotta go!”

The truth is, being politically aware doesn’t require constant emotional exhaustion. You don’t have to carry the weight of the world to prove that you care. You are allowed to tap out, rest, and come back when you’re more resourced. In fact, that’s often when we show up the best—for ourselves, and for others. The world, for many of us, feels a little louder and a lot heavier than usual—and finding ways to stay grounded, stay kind (especially to yourself), and staying connected to what truly matters and brings you a little joy will be your lifeline to staying authentically you, and at peace. So, no, I wasn’t planning to write about politics, but I did want to check in and remind you that peace is important and it also isn’t passive. Having a blueprint for peace especially in these crazy times is valuable to every one of us. Remember, you aren’t being dramatic when you are protecting your peace. And the goal should always be to protect it like the sacred thing it is.