If you are in distress, you can call or text 988 at any time. If it is an emergency, call 9-1-1 or go to your local emergency department.

Coping With Political Anxiety

World events can be overwhelming. Focusing on what you can control can help alleviate stress.

Published: May 2025

Key Takeaways

  • Political anxiety – yes, it’s a thing.
  • Stay informed, but in moderation.
  • Focus on what you can control.
  • Engage in positive actions rather than dwelling on stressful events.
  • Take care of your mental and physical health.

You’re not alone: economic uncertainty, job instability, and divisive political discourse are weighing people down. According to political psychologist Amanda Friesen and social worker Stefanie Peachey, many people in Canada are experiencing symptoms ranging from sleep loss to emotional exhaustion as they struggle to process rapid societal changes. There is a fine line between staying engaged and experiencing emotional burnout. Here are practical tools for navigating political anxiety and regaining control.

Acknowledge the Reality

Did things get weird? Yes, we all likely have a point in time where things felt different, or perhaps it is a cumulative effect of a rapid amount of change. You are not alone; in the wake of rapid changes in the past several months, many psychology experts and mental health counsellors across Canada have reported an increase in the number of clients confiding anxieties brought on by contemplating how political and societal changes will affect them.

“There’s a lot of general anger and disbelief,” says Stefanie Peachey, a registered social worker, accredited family mediator, and founder of Peachey Counselling and Family Support in Burlington and Oakville, Ontario.

Manage Information Overload

There is a lot of information out there, some of it may even be important if it impacts your life, but there is barely time to process one bit of bad news before another emerges. So, what can people do? Friesen suggests “setting up an intentional, formalized strategy” for consuming news.

Set Up a News Consumption Strategy

  • Subscribe to a few trusted sources and set a time limit to avoid endless scrolling.
  • Sign up for daily or weekly summaries instead of following constant updates.
  • Compartmentalize news intake by setting specific times for reading it, rather than letting them dominate your day.
  • Avoid consuming news before bedtime to prevent sleep disturbances.
  •  

Avoid Doomscrolling

  • Resist jumping from one news article to another obsessively.
  • Limit exposure to hateful rhetoric and polarizing discussions online.
  • Set a timer for social media use to avoid excessive exposure to negative political news.
  • Recognize negativity bias and try to incorporate positive or constructive news into your media diet.

Channel Your Worries

Job loss, escalating prices on everything from groceries to building materials, and the lack of affordable housing – these issues are real and society-wide in their impact. Worrying is understandable, but if it leads to feelings of anger and helplessness that interfere with your life, finding ways to cope without shutting out reality is essential.

One way to deal with the uncertainties facing all of us is to be proactive in preparing for possible scenarios. “Let’s say that you work in an industry that one of the tariffs is going to impact. Reach out to your professional organization or your company and ask, ‘What’s going to be our response to this? Is there a way to prepare for it, remove some of that uncertainty?’” says Friesen.

Shift Focus to Areas of Control

  • Instead of feeling overwhelmed by every political issue, focus on what you can influence.
  • Engage in local advocacy or community projects where your efforts make a tangible difference.

Take Proactive Steps Instead of Worrying

  • If political or economic changes could impact your job or finances, reach out to professional organizations or employers for guidance.
  • Seek concrete information about potential scenarios to reduce uncertainty and fear.

Don’t Tune Out Completely

Getting involved in your own community, or advocating for an issue you care deeply about, can go a long way to allaying feelings of helplessness. Focusing your time and energy on helping to further one cause is better than becoming paralyzed by feelings of emotional overload, says Friesen.

Constructive Political Engagement

  • Get involved in community initiatives or advocacy efforts for issues you care about.
  • Participate in local governance by voicing concerns to city officials.
  • Pay attention to municipal and provincial decisions, as they often have the biggest impact on daily life.
  • Support businesses and actions that align with your values (e.g., buying local).
  • Choose key issues: Instead of trying to follow everything, pick 2-3 topics that are most important to you and stay engaged with them.
  •  

Therapy and Care

“When we consciously shift our focus away from elements beyond our control and onto matters where our influence is meaningful, we not only conserve valuable mental energy but also gain a sense of empowerment,” Peachey says. It’s also important to find a balance. “It just doesn’t do any good to worry about politics every moment of the day. Live your life,” says Friesen. If you need help, contact a therapist who can help you reframe your fears and anxieties and find positive ways to cope. 

Reframe Negative Thinking

  • Challenge “what if” fears by identifying support systems and resources available to help.
  • Work with a therapist or counsellor to reframe anxious thoughts into constructive actions.

Practice Self-Care and Maintain a Balanced Life

  • Prioritize sleep, exercise, and healthy eating.
  • Engage in activities that bring you joy, like hobbies, travelling, or spending time with loved ones.
  • Connect with supportive friends and family members who nurture your well-being.

Seek Professional Support When Needed

  • If political stress is severely affecting your well-being, consider talking to a therapist.
  • A therapist can help reframe fears and provide coping strategies.

Expert reviewers:

Amanda Friesen is an associate professor and Canada Research Chair in political psychology in the Department of Political Science at Western University. She is the director of The Body Politics Lab.

Stefanie Peachey is a registered social worker and accredited family therapist and founder and director of Peachey Counselling and Family Support with offices in Oakville and Burlington, Ontario.