We Need To Talk About Political Stress

There’s a particular kind of exhaustion that comes from trying to stay informed without losing your mind. It’s waking up with dread in your chest before you even check the news. It’s the tension in your shoulders while scrolling through social media. Political anxiety, as many of us are feeling it, is not a partisan problem. It’s a human one.

We live in a time when public conversations often feel more like battle than dialogue. We fear if we speak up we could be punished with public humiliation, become alienated from family/friends, be accused of harmful belief systems, or even lose our jobs if we say the wrong thing.  According to Dr. Stephen Porges, founder of polyvagal theory, our nervous systems are wired to scan constantly for cues of safety or threat. This process, called neuroception, informing our stress responses long before we form a conscious thought. And when politics feels dangerous or dehumanizing, our bodies react accordingly: fight, flight, or freeze.

This is what makes political anxiety so difficult to shake. In a polarized society, even a news headline or a social media post can trigger that stress loop. As Dr. Porges puts it, we’re wired to seek safety through connection. But our current political climate often does the opposite: it cues danger and makes disconnection seem the safer option. No wonder we brace, lash out, or shut down. The body keeps the political score, too.

Psychologist and researcher Dr. Brené Brown has explored how vulnerability and belonging influence the way we show up in the world. She notes that when we don’t feel safe or seen, we tend to armor up—disconnecting emotionally, blaming others, or shutting down. In times of political unrest, this armor becomes heavier, and connection harder to reach. As Brown has said, "True belonging doesn’t require you to change who you are; it requires you to be who you are."

Brown also reminds us that doing this work—staying curious in moments of fear, choosing courage over comfort—is hard and deeply vulnerable. But she emphasizes that we are built for this kind of effort. While it’s uncomfortable, it’s not unbearable. "We can do hard things" is a mantra she returns to often, reminding us that distress isn’t the end of the story. It’s a beginning.

This tension between safety and authenticity is at the heart of political anxiety. In her book Braving the Wilderness, Brown also acknowledges how loneliness, fear, and division make it harder to find common ground. Her call to "hold hands with strangers" is both a metaphor and a real challenge in times of mistrust and tribalism. Leading with curiosity, she says, is one of the most courageous acts we can practice.

Cultural thinker and host of On Being, Krista Tippett, offers another lens. She often explores how inner life and public life mirror one another. When our internal world is frazzled, fearful, or reactive, it’s much harder to engage in meaningful civic life. Tippett invites us to cultivate what she calls "moral imagination" — the ability to see the humanity in people we disagree with. But she also emphasizes boundaries: presence doesn’t mean tolerance for harm.

That distinction is crucial. If someone in your life is causing you harm, emotionally or otherwise, you do not need to stay in dialogue for the sake of unity. Connection should never come at the cost of personal or emotional safety. Political anxiety is not just about ideas — it's also about relationships, and knowing when to let go.

Dr. Steven Stosny, who coined the term "Election Stress Disorder," has written about how political discourse has become emotionally toxic. He explains that political anxiety often stems not from a lack of information, but from the emotional overload caused by constant media consumption and “gatcha” traps in conversations. Folks today want to “win” a debate, “win” an election like our favorite football team wins a game. Our political teams even have “swag” like our sports teams.  "We’ve turned politics into a venue for venting rather than problem-solving," he writes.

Dr. Tracy Dennis-Tiwary, author of Future Tense, reframes anxiety not as a flaw, but as a functional emotional signal. In her view, anxiety can be a tool for reflection and preparation, rather than paralysis. The goal isn’t to eliminate it, but to use it wisely. Her research encourages us to distinguish between helpful anxiety (which motivates action) and harmful anxiety (which keeps us stuck).

So how do we cope with political anxiety?

What to DO:

• Set media boundaries: Limit exposure to social media and 24/7 news. Choose trusted, balanced sources and schedule breaks.

• Ground yourself physically: Breathwork, walking, stretching, and time in nature help regulate the nervous system.

• Co-regulate: Connect with people who make you feel safe and seen. This activates the calming side of your vagus nerve.

• Engage wisely: Take action where it matters—volunteer, vote, donate, have thoughtful conversations. Doing something can reduce helplessness.

• Practice emotional hygiene: Journal, meditate, or speak with a therapist. Your internal world needs tending, too.

• Lead with curiosity: When safe to do so, ask questions instead of making assumptions. Curiosity is a bridge-builder.

What to AVOID:

• Endless doom-scrolling: It spikes stress and reinforces helplessness.

• Debating harmful people: If someone repeatedly disrespects your boundaries or causes harm, disengagement is healthy and necessary.

• Toxic positivity: It's okay to be scared, sad, or overwhelmed. Don't force yourself to feel better—tend to what’s real.

• All-or-nothing thinking: Democracy is messy. Change is slow. Stay present without expecting perfection.

  
  

Political anxiety is not a flaw. It’s often a signal that you care, that you're paying attention, that your body and heart are trying to make sense of a world that often feels upside down. By understanding the physiological and emotional roots of that anxiety, we can begin to respond not just with fear, but with wisdom, boundaries, and connection. And we can remind ourselves: while distress is real, it is not permanent. We can feel discomfort—and still stay grounded.

As Tippett says, "Hope is a muscle." And maybe, in tending to our nervous systems, our relationships, and our public life, we begin to build it.

Further Reading

1. Braving the Wilderness by Brené Brown Explores true belonging and the courage to stand alone — especially relevant to navigating political and social division.

2. The Polyvagal Theory by Dr. Stephen Porges For readers interested in the neuroscience of safety, trauma, and human connection.

3. Future Tense by Dr. Tracy Dennis-Tiwary A reframe of anxiety as a useful emotion, and how to harness it for better decision-making in uncertain times.

4. Emotional Agility by Dr. Susan David On how to navigate difficult emotions with compassion and clarity (not directly political, but deeply helpful).

5. The On Being Project (Krista Tippett) A collection of conversations about ethics, hope, and civic courage. Start with the Brené Brown episode: Strong Back, Soft Front, Wild Heart

Watch & Listen

1. Dr. Jud Brewer – “A Simple Way to Break a Bad Habit” (TED Talk) Watch on TED.comRelevant for breaking the cycle of anxiety loops and doom-scrolling.

3. Unlocking Us podcast by Brené Brown Episode “Anxiety, Calm, and Over-/Under-Functioning” is especially relevant.

4. On Being – Krista Tippett’s interviews with civic leaders, scientists, and spiritual thinkers Visit onbeing.org

*Alexa Griffith, LMHC, LCAC, NCC, RPT is a Licensed Mental Health Therapist. Alexa enjoys providing individual counseling and family counseling. She also provides play therapy for children, as well as teen and adolescent counseling via telehealth or in office. Alexa's practice serves the Indianapolis area, including Carmel, Fishers, Noblesville, Zionsville, and Westfield. Learn more at AlexaGTherapy.com