How do we stay engaged without burning out? It’s possible to care deeply without losing your center.
How Political Stress Impacts Your Body and Mind
The emotional cost of politics is steep—and rising. According to a 2024 study by the American Psychological Association, 77% of U.S. adults say politics is a major source of anxiety, and 41% of adults have considered moving to a different country due to political stress. In 2023 diary studies, 81% of participants reported negative emotional reactions to politics on most days—including fatigue, sadness, and even physical symptoms like headaches and digestive issues [1].
And this isn’t just an American phenomenon. In 2023 Eurobarometer survey revealed that 46% of Europeans reported experiencing emotional or psychosocial problems such as anxiety or depression, driven by different social and political issues (COVID-19 pandemic, Russia’s aggression in Ukraine, the climate crisis, and other societal and economic pressures) [2].
Why Political Anxiety Hits So Hard
Politics today doesn’t just live in the headlines—it lives in our nervous systems. It’s not just a source of opinions or debate. For many people, it’s a source of emotional, mental, and even physical distress. The APA podcast Speaking of Psychology offers a few insights into why political stress hits so hard—and feels so personal [3]:
1. Politics is affecting our health — mentally and physically.
And it doesn’t just show up in your thoughts—it shows up in your body, your habits, and your relationships.
- It disrupts sleep
- It triggers regret after social media fights or conversations
- It creates compulsive news-checking
That’s not just stress. That’s harm. Studies show political stress isn’t just a form of general anxiety. It’s often experienced differently, especially among younger and more politically engaged individuals. One study even found that 1 in 20 people have had suicidal thoughts connected specifically to political developments.
2. It’s not just regular anxiety—political stress is its own thing.
Unlike general anxiety, political stress hits on multiple levels:
- Fear about the future
- Feeling like your values or identity don’t belong
- Helplessness in the face of giant, slow-moving systems
- Emotional overload from trying to care about everything all at once
It activates your “fight or flight” response, leading to high cortisol, racing thoughts, and full-body fatigue—even when nothing’s happening in your own home.
3. Political beliefs might be partly inherited (yes, really)
This surprised us too: studies show that political attitudes are often more heritable than many personality traits.
People with naturally stronger stress responses (like higher cortisol) are more emotionally reactive to politics—and more likely to stay highly engaged, even when it’s harming their well-being.
In other words: your nervous system may be part of the reason political news hits so hard.
4. We weren’t built for 24/7 crisis mode
Humans weren’t made to take in every global tragedy in real time, every day, on every screen. But that’s our reality now—and it’s overwhelming us.
Studies show that 75–80% of people feel some level of negative emotion about politics on most days. On half of those days, the intensity is high—sadness, hopelessness, anger, even panic.
This kind of constant exposure wears us down. Slowly. Quietly. Deeply.
How To Stay Informed Without Burning Out
With stress levels so high, it’s tempting to completely disengage from political content. But while that may bring short-term relief, research shows it can also lead to learned helplessness—a state where we believe our actions no longer matter. That’s not good for mental health—or democracy .
So how can we stay informed and grounded?
Here are a few that help balance mental well-being with political engagement [4], [5]:
1. Set Boundaries With Political Content
Limit doomscrolling. Turn off notifications. Choose just one or two trusted sources for daily or weekly updates. Try a digital timer if needed. Studies show that constant news exposure increases anxiety—even if you’re just scrolling without engaging .
2. Connect With Others—Even When You Disagree
Politics often divides us, but it can also foster meaningful connections. Talking to others (even those with different views) can help reduce black-and-white thinking and rekindle a sense of shared humanity.
The positive emotions like admiration, gratitude, and compassion can also fuel political engagement—without draining your mental health .
3. Think Globally, Act Locally
If national politics feels overwhelming, shift your focus to what’s around you. Local elections, school boards, or advocacy groups often offer more visible impact and community support.
People who engage locally report more feelings of agency—and less burnout .
4. Engage With Purpose, Not Just Reactivity
Instead of spiraling in frustration, take meaningful action. Volunteer, donate, write to your representatives, or join a cause aligned with your values.
Redirecting negative emotion into action can improve mood and reduce stress. In fact, 51% of U.S. adults say their political stress has motivated them to take action .
5. Know When to Ask for Support
If political stress starts to interfere with sleep, relationships, or your overall well-being, talk to someone. Whether it’s a friend or a licensed therapist, reaching out is a sign of strength.
Is It Possible to Stay Soft and Still Be Strong
Political stress may not go away anytime soon—but with the right tools, you can protect your peace and your principles. At Bear Room, we create science-based tools to help people manage stress—whether it’s triggered by work, relationships, or yes, even the news cycle.
And remember: You don’t need to stay calm to be okay. Letting yourself feel sadness, anger, or anxiety about politics doesn’t make you weak. What matters is how you move through those emotions—with care, connection, and a sense of purpose.
You’re allowed to feel it all—and still protect your well-being.
References:
- American Psychological Association (APA)—“Stress in America” Surveys (2022–2024)
- The European Commission (2023)—Large majority of Europeans consider mental health promotion as important as physical health promotion
- APA Podcast “Speaking of Psychology” with Kevin Smith, PhD, Brett Q. Ford, PhD (2024)—How to cope with political stress this election season
- APA Podcast “Speaking of Psychology” with Kevin Smith, PhD, Brett Q. Ford, PhD (2024)—How to cope with political stress this election season
- Western News (2025)—Expert explainer: What is ‘political stress’ and how can we avoid it?