7 Anti-Stress Tips for Political News Junkies

Feeling anxious about the incoming administration? Can't stop reading the headlines and fearing the worst?

Here are seven tips to help you protect your well-being in a contentious political environment.

I have written about political stress and doomscrolling before, but I decided to revisit them because these are strategies we need for the long haul. No matter whose team we are on, our mental health will continue to be at risk if we allow ourselves to be manipulated into feeling hatred, anger, and antagonism toward the “other side."

Key Points

• Avoid hyper-focusing on election coverage; take breaks to reduce stress.
• Balance media sources to avoid misinformation that amplifies negative emotions.
• Win or lose, emotional regulation and compassion help overcome political polarization.
• Accept election results as part of democracy; stay involved for future change.

Political news can create a roller coaster of emotional stress as headlines come in. Pundits will debate, and misinformation and conspiracy theories will fly. No matter where you stand, politics are high-stakes and stress and anxiety can be overwhelming, making you vulnerable to manipulation that makes you feel worse, not better. Here are some tips to recognize the pitfalls of emotional volatility that can help you keep your balance and protect your mental well-being as events unfold.

1. Recognize Messaging that Increases Stress
   Political stress during transitions is normal and can affect even those who typically avoid politics. Around 70% of Americans reported elevated stress during election season (American Psychological Association, 2024). The stakes are amplified by messaging, misinformation, and media coverage full of accusations and blame. Politicians emphasizing the danger of an opponent's win further increases feelings of threat and betrayal. Politics are increasingly presented as dominance contests that promise social benefits for the winners at the cost of the losers rather than a valuable part of the democratic process. Watch for messaging designed to trigger your emotions and make you feel under attack, increasing antagonism toward the “other side.” The perceived threat of losing can amp up stress and raise the potential for aggressive behaviors and violence (Carré et al., 2009), further increasing anxiety and vulnerability to political manipulation. Recognizing that stress is a normal reaction to a charged environment can help you put your feelings in perspective. But acknowledging stress doesn't mean letting it control you. Even when we're unhappy with leaders' choices, we can choose how we react.
2. Limit Your Media Consumption to "New" News
   We're wired to pay attention to updates, making us vulnerable to FOMO when emotionally invested in the outcome. However, political news coverage is repetitive and filled with speculation and grandstanding from all sides. Social media posts are more likely to activate your emotions than give you good information. Political messaging is often designed to trigger emotional reactions, so it can spread quickly. Seeing something several times can make speculations and falsehoods seem like facts and amplify anxiety. Monitor your emotions so you know when to step away. Check for updates periodically rather than watching nonstop to gain a sense of control and make your emotions more manageable.
3. Seek Out Balanced Sources
   Politics is a marathon, not a sprint. Misinformation can fly quickly as results are shared and interpreted, particularly when motivated parties use social media to spread misinformation, such as undocumented instances of election fraud or misrepresentation of policies. Always triangulate your sources. We all tend to seek information that reaffirms our beliefs, including political bias, but you're doing yourself a disservice to avoid the big picture. Also, research suggests that trust in credible information sources can buffer against emotional distress by reducing feelings of uncertainty and instability. Check-in with AP or Reuters in addition to your 'go-to' sources. TikTok, Facebook, and X are not reliable sources, however entertaining they may be. Even when you agree, commentators tend to emphasize sensational or dramatic headlines, which can exacerbate stress and create an unhealthy emotional spiral. In uncertain times, fact-checking and balance are the best tools for peace of mind.
4. Schedule Breaks
   Political news can be a relentless barrage of information and anxiety, especially when you're getting them on social media. So, engage in some low-stress activities to get you away from screens for a few moments and allow your mind to decompress and release tension. Cook something that smells good, watch a comedy, play with the dog, take a short walk or close your eyes and take a few deep breaths. All these can help regulate your heart rate and relieve physical signs of stress.
5. Don't Judge Yourself
   If your emotions run high in the face of political actions, don't judge yourself. Instead, acknowledge your feelings and allow yourself to experience them without criticism. Being kind to oneself during perceived disappointment can be immensely helpful (Neff, 2003). Research shows that self-compassion alleviates self-critical thoughts and fosters resilience in stressful situations. Reaching out to loved ones who won't push your political buttons can further combat feelings of loneliness, as social connection provides a buffer against stress and reinforces a sense of belonging, alleviating feelings of letdown (Baumeister & Leary, 1995).
6. Plan for a Wind-Down
   During political transitions, give yourself time to wind down. Both strong emotions and stress affect you by activating your brain, making it harder to relax and increasing your heart rate, breathing rate, and blood pressure. Add to this evidence that excessive engagement with media before bed can disrupt sleep and lead to heightened next-day stress (Holman et al., 2014). Set aside your devices and close the night with a calming activity, like reading or meditating, which can help your mind process the event without lingering anxiety. A balanced end to the night and a good night's sleep set the foundation for resilience and clarity moving forward.
7. Accept the Outcome as Part of Democracy
   This is the hard one. If your candidates win, it feels wonderful. But when we're highly polarized, it feels like a lot is at stake, and can make you hypercritical of everything the "other side" does. It can lead to depression due to loss or unleash anger and animosity on those around us--on and offline. Despite the current climate of meanness, a single election, policy, or appointment doesn't shape the course of a nation—it's the product of ongoing efforts, diverse voices, and people engaging every day. Don't spend your time complaining on social media. Ruminating doesn't help make things better. Staying involved and engaged does. Election outcomes don't erase personal contributions, and setbacks do not stop progress. Accepting an election outcome enables a constructive focus on what we can control. Anger and resistance often increase stress, making us less effective, not more. Acceptance of reality reduces unproductive negative emotions and allows us to redirect our energy toward making future meaningful changes.

Take Control of Your Political News Consumption

Political news can be stressful, but you can keep your mental well-being intact by managing your media intake, staying grounded, and focusing on self-care. Remember, taking care of your mental health doesn't mean ignoring the world or being passive. Trusting credible sources, practicing self-compassion, and accepting outcomes can bring emotional strength that makes you more resilient and able to meet future challenges. Democracy thrives on resilience and engagement beyond a single election night. Whether your candidate wins or loses, choosing acceptance and compassion over anger and hatred is essential to moving forward constructively, honoring your values, and protecting your mental health.

References

Baumeister, R. F., & Leary, M. R. (1995). "The need to belong: Desire for interpersonal attachments as a fundamental human motivation." Psychological Bulletin, 117(3), 497–529. DOI: 10.1037/0033-2909.117.3.497

Carré, J. M., & Archer, J. (2018). "Testosterone and human behavior: The role of individual and contextual variables." Current Opinion in Psychology, 19, 149–153. DOI: 10.1016/j.copsyc.2017.03.021

Holman, E. A., Garfin, D. R., & Silver, R. C. (2014). "Media's role in broadcasting acute stress following the Boston Marathon bombings." Proceedings of the National Academy of Sciences, 111(1), 93–98. DOI: 10.1073/pnas.1316265110

Neff, K. D. (2003). "Self-compassion: An alternative conceptualization of a healthy attitude toward oneself." Self and Identity, 2(2), 85–101. DOI: 10.1080/15298860309032