Coping with the Political Climate – A Psychologist’s Perspective
The current political climate is overwhelming for many of us. Whether it’s global conflicts, elections, or divisive social issues, it’s easy to feel emotionally drained, angry, or even hopeless. If you’ve found yourself struggling, you’re not alone.
From a psychological perspective, these feelings make sense. Politics isn’t just about policies—it’s about values, identity, and the world we want to live in. When faced with opposing views, injustice, or uncertainty, we experience emotional responses that can mirror grief, anxiety, and burnout.
Here are some key ways to cope while staying engaged in a way that protects your mental health:
1. Acknowledge Your Grief – and Hold Space for Joy
It’s okay to grieve what is happening in the world. Whether it’s mourning loss, injustice, or the disconnection you feel from others, grief is a valid and important emotional response. However, it’s also okay to hold space for joy at the same time. You can care deeply about the world while still allowing yourself moments of happiness, love, and rest. Both can exist together.
2. Empathy with Boundaries
Empathy is important, but without boundaries, it can lead to emotional exhaustion. It’s possible to care about others without carrying the weight of everything on your shoulders. Boundaries help us show up more effectively for the causes we care about by preventing burnout and resentment.
3. The Circle of Control
When everything feels out of control, it helps to focus on what is within your power. We can’t single-handedly change political systems overnight, but we can choose where we direct our energy—whether that’s voting, educating ourselves, having thoughtful conversations, or supporting marginalized communities. Shifting focus to actionable steps can help ease feelings of helplessness.
4. Expectations vs. Boundaries in Conversations
Navigating political discussions with friends, family, or colleagues can be difficult. A key distinction is knowing the difference between expectations and boundaries:
Expectations are what we hope others will do (e.g., "I expect my family to agree with my views").
Boundaries are what we will do to protect our well-being (e.g., "I won’t engage in political discussions with my family if they become disrespectful").
You can’t control how others think or behave, but you can control how you engage with them.
5. Regulating Your Nervous System
Political stress can activate the body’s fight-or-flight response. Taking time to regulate your nervous system is essential for long-term resilience. This could include:
Deep breathing exercises
Limiting doomscrolling
Spending time in nature
Engaging in movement (walking, stretching, etc.)
Connecting with loved ones
6. Finding Meaning and Hope
It’s easy to feel cynical, but history reminds us that change is possible. If you feel powerless, focus on small, meaningful actions—whether it’s having one productive conversation, donating time or resources, or simply being kind to those around you. Collective action starts with individual efforts.
Above all, remember that you are allowed to take care of yourself. Activism, advocacy, and social awareness are important, but you are no less committed if you also prioritize your mental health. Find the balance that allows you to stay informed and engaged without sacrificing your well-being.