7 Ways to Cope in the Current Political Hellscape

Let’s be honest: navigating the world right now is shit.

Between polarizing headlines, the politically symbolic erasure of entire identities, being gaslit by mainstream media about certain physical gestures at rallies, and the immediate start of mass deportation, the United States is a literal blazing hellscape for anyone who isn’t straight, white, male, or cisgender.

If you’re a professional, entrepreneur, or simply someone trying to show up in your life every day, this level of societal pressure can rapidly challenge your mental health, focus, and overall sense of safety.

I’ve worked with many individuals who feel paralyzed by the chaos—overwhelmed by a mixture of rage, despair, helplessness, and even guilt.

But here’s the thing: you don’t have to burn out trying to carry it all.

You can take care of yourself and stay informed, engaged, and intentional.

Here are seven ways to navigate the emotional storm when the political landscape feels like it’s coming for you:

1. Set Boundaries Around Media Consumption

It’s easy to doomscroll for hours, hoping the next article or update will bring clarity or comfort. But studies consistently show that excessive exposure to distressing news worsens anxiety and stress. ADHD brains, in particular, can hyperfocus on media, making it harder to step away.

What You Can Do:

Wait at least 15 minutes after waking up before opening social media. (Why start your day with bad news if you don’t have to?)
Put your phone down at least 30 minutes before bed. Aside from the research about blue light impacting sleep quality, digesting content that makes you anxious or releases stress hormones right before bedtime is only going to spin you out and literally keep you up at night.
Limit your news intake to specific times of the day.
Follow reliable sources that focus on facts rather than sensationalism.
Designate one or two trusted friends or resources to keep you updated on urgent issues, so you don’t feel obligated to be plugged in 24/7.

Setting boundaries also means curating your social media feeds. Unfollow accounts that consistently trigger anxiety or anger, and prioritize following individuals or organizations that provide actionable insights or a balanced perspective. Remember, being informed doesn’t mean being inundated.

2. Anchor Yourself in What You Can Control

When the world feels unpredictable, it’s natural to feel powerless. But there are areas in your life where your actions have a direct impact. Focus your energy there.

What You Can Do:

Revisit your personal or professional goals and break them into small, achievable steps.
Identify local or community-level issues where you can make a tangible difference, such as volunteering or supporting grassroots organizations.
Create a daily routine that fosters stability and reduces overwhelm.
Set up a check-in system with a close friend who understands your concerns, but instead of trading worries, trade an affirmation, cute cat video, or moment of gratitude from your day.

Think about the “sphere of influence vs. sphere of concern” model.

While you may be concerned about global issues, your sphere of influence is where your actions can truly create change—whether that’s in your home, workplace, or local community.

By focusing on what you can control, you’ll feel more empowered and less helpless.

3. Create Space for Rest and Joy

It’s tempting to think that you need to be constantly active in order to “fix” things. But operating from a place of burnout helps no one. Rest and joy are not luxuries; they’re necessities for sustainability and resilience.

What You Can Do:

Schedule intentional downtime, even if it’s just 15 minutes to breathe, meditate, or take a walk.
Make time for activities that bring you joy—whether it’s cooking, painting, gardening, or dancing in your kitchen.
Spend time with loved ones who remind you that life is more than the current news cycle.

Joy doesn’t have to be extravagant or time-consuming. Even small acts, like listening to your favorite music, playing with a pet, or watching a comforting movie, can recharge your emotional batteries.

When you prioritize joy, you’re better equipped to face challenges with a clear mind and open heart.

4. Process Your Emotions

It’s okay to feel angry, scared, or disheartened. Suppressing these emotions often leads to more stress. Instead, create space to acknowledge and work through what you’re feeling.

What You Can Do:

Journal about what’s on your mind. Writing can help you untangle and process your thoughts.
Attend community-based meetings like Tex Support that provide nonjudgmental space for community processing and problem solving.
Talk to a therapist, coach, or trusted friend who can provide a safe space for reflection.
Engage in somatic practices, like yoga or deep breathing, to release tension from your body.
Regularly move your body with the same intensity as your emotional state. A meandering walk isn’t going to help if you’re internally freaking out. You might need to run, lift heavy weights, or engage in some other more intense movement that releases an equal amount of stress to what you’re currently experiencing.

Emotional processing isn’t just about venting; it’s about understanding your feelings and finding constructive ways to channel them.

For example, anger can be a powerful motivator when directed toward advocacy or meaningful action.

Fear can signal areas where you need more support or information.

By leaning into your emotions rather than avoiding them, you’ll find clarity and strength.

5. Educate Yourself Without Overloading

Staying informed is important, but information overload can be paralyzing. Choose depth over breadth when it comes to understanding complex issues.

What You Can Do:

Pick one or two issues that matter most to you and focus on learning about those in depth.
Seek out books, podcasts, or documentaries that provide historical context and actionable insights.
Avoid getting pulled into endless debates that drain your energy and go nowhere.

Hot Tip: When educating yourself, look for resources that align with your learning style. Visual learners might benefit from infographics or videos, while analytical thinkers might prefer data-driven articles. The goal is to gain knowledge that empowers you to act, not to overwhelm yourself with every piece of information available.

6. Build a Support Network

You don’t have to navigate these feelings alone. Surrounding yourself with a community of like-minded people can provide comfort and amplify your efforts.

What You Can Do:

Join local or online groups that align with your values and priorities – but be careful about what forums you’re using as Meta recently rolled back protects on hate speech and fact checking.
Find an accountability partner who can help you stay grounded and focused.
Share resources, ideas, and emotional support with friends and colleagues who are also navigating these challenges.

Building a support network isn’t just about sharing burdens; it’s also about celebrating wins and inspiring each other.

Whether it’s a group chat with friends, a professional organization, or an advocacy group, connecting with others reminds you that you’re not alone in your concerns or efforts.

7. Take Aligned Action

One of the best antidotes to feelings of helplessness is taking action—but action that aligns with your strengths and capacity.

What You Can Do:

If activism resonates with you, write to your representatives, attend rallies, or donate to organizations doing the work.
Use your professional skills to contribute to causes you care about. For example, if you’re a graphic designer or are excellent at research, offer your services to grassroots campaigns.
Remember that even small acts, like voting or having conversations that inspire others, create ripples of change.

Aligned action means working within your bandwidth.

If you have limited time or energy, focus on high-impact activities that align with your strengths.

For example, someone who loves organizing might host a fundraiser, while someone who’s great at research might compile resources for others. Every contribution matters, no matter how small it may feel.

Final Thoughts: Balance, Not Burnout

The political landscape may feel like it’s on fire, but you don’t have to carry the weight of the world alone. By setting boundaries, processing your emotions, and taking intentional action, you can protect your mental health while still making a meaningful impact.

Remember, self-care isn’t selfish—it’s what allows you to show up as your most resilient, resourceful self. And in a world that often feels chaotic, that is its own kind of revolution.

When the flames of the political landscape seem too intense, take a step back, ground yourself, and remind yourself that progress is a marathon, not a sprint.

With the right strategies and support, you can stay engaged without losing yourself in the process. After all, the most empowered and impactful actions come from a place of balance and clarity.

Citations

American Psychological Association. (2022). The impact of news consumption on stress levels. Retrieved from https://www.apa.org
Cyberpsychology, Behavior, and Social Networking. (2021). The effects of social media content on emotional well-being. Retrieved from https://www.liebertpub.com
National Institute of Mental Health. (2022). Self-care strategies for managing stress. Retrieved from https://www.nimh.nih.gov
The Journal of Positive Psychology. (2020). The benefits of focusing on actionable goals during crises. Retrieved from https://www.tandfonline.com
International Journal of Conflict Management. (2023). Effective communication strategies for reducing tension in discourse. Retrieved from https://www.emerald.com
Psychological Science. (2022). The role of social support in stress resilience. Retrieved from https://journals.sagepub.com/home/pss
National Sleep Foundation. (2021). The importance of rest for mental health. Retrieved from https://www.sleepfoundation.org