Navigating Sociopolitical Anxiety and Its Impact on Mental Health

By Stephanie Burchell, PhD, LMFT

In recent weeks, it has become increasingly common for clients to bring concerns about sociopolitical stress and uncertainty into the therapy room. Many people share how the state of the world, political division, social injustice, and ongoing uncertainty affect their mood, relationships, sense of safety, and overall well-being. For some, these concerns show up as persistent anxiety or irritability; for others, as sadness, exhaustion, or a feeling of being constantly on edge.

Sociopolitical anxiety refers to the emotional distress that arises in response to political polarization, social injustice, rapid societal change, and uncertainty about the future. When the world feels unstable or deeply divided, it can challenge our sense of security, values, and hope. This type of anxiety is rarely just one feeling—it is often layered and complex, involving emotions such as anger, fear, sadness, contempt, and even moments of hope alongside despair.

In this article, we'll take a look at the emotional, behavioral and physical responses to sociopolitical anxiety and stress and discuss healthy ways of coping. Equally important is learning how to manage important relationships with those who share starkly different values and viewpoints and how to move forward with compassion and resilience.

The Emotional Impact of Uncertain Times

During periods of social and political upheaval, many people experience a wide range of emotional responses. These reactions are understandable and human, yet they can feel overwhelming when they persist.

Core Emotional Responses

• Intense Worry and Dread A constant, overwhelming, and sometimes uncontrollable feeling of anxiety about the future of the country, personal safety, community stability, and societal values.

• Anger and Outrage Frustration, irritation, and anger—often fueled by perceived injustice, political polarization, or feeling unheard or marginalized.

• Helplessness and Powerlessness A sense of having little to no control over political events or the direction of society, which can deepen feelings of anxiety and hopelessness.

• Sadness and Despair Grief or despondency about the state of affairs, sometimes contributing to depressive symptoms or emotional withdrawal.

• Emotional Exhaustion and Burnout Mental fatigue from constant exposure to distressing news, conflict, and uncertainty.

• Disgust and Contempt Strong “attack emotions” often associated with polarization, particularly toward opposing viewpoints or public figures.

• Hopefulness (or Hopelessness) A complex emotional mix where hope for positive change may exist alongside discouragement or despair.

Behavioral and Cognitive Consequences

Sociopolitical stress doesn’t only affect how we feel—it can also shape how we think and behave.

• Intrusive ThoughtsRepeated or racing thoughts about political issues that are difficult to turn off.

• Relationship StrainIncreased conflict with friends, family, or coworkers, sometimes leading to avoidance, emotional distance, or isolation.

• Hypervigilance and MonitoringConstantly checking the news or social media, often creating a feedback loop that heightens anxiety and fear.

• Political Cynicism or ApathyA growing mistrust in institutions or people, which can lead to disengagement—or, in some cases, deeper polarization.

Physical Manifestations of Stress

The body often holds the stress of uncertainty just as much as the mind does.

Sleep Disturbances Difficulty falling asleep, staying asleep, or experiencing restful sleep due to racing thoughts and worry.

Physical Tension and Aches Headaches, stomach issues, muscle tension, and sometimes elevated blood pressure.

Healthy Ways to Cope With Sociopolitical Anxiety

While we cannot always control what happens in the world, we can work toward managing how it affects us emotionally and physically.

1. Be Intentional With Media Consumption

Staying informed is important, but constant exposure can be overwhelming.

• Set specific times to check the news

• Avoid doom-scrolling before bed

• Choose reliable sources rather than constant social media updates

Reducing media intake often leads to noticeable improvements in mood and anxiety levels.

2. Take Meaningful Action

Feelings of helplessness often lessen when we engage in constructive action, such as:

• Volunteering

• Advocating for causes you care about

• Participating in community efforts

• Writing to representatives

Even small actions can restore a sense of agency and purpose.

3. Practice Emotional Regulation and Self-Care

Grounding techniques, mindfulness, exercise, journaling, and time in nature can help calm the nervous system and process strong emotions.

4. Seek Support

Talking with trusted friends, family members, or a therapist can help you feel less alone and provide space to process your feelings in a healthy way.

Managing Relationships Amid Differing Viewpoints

One of the most painful aspects of sociopolitical stress is the strain it can place on relationships—particularly with family and close friends.

Strategies for Navigating Differences:

• Set Boundaries: It’s okay to limit political conversations if they consistently lead to distress or conflict.

• Choose When to Engage: Not every disagreement needs to be debated. Protecting your peace is important.

• Focus on Shared Values: Even when opinions differ, many people share values like safety, fairness, love, and well-being.

• Practice Curiosity Over Combat: Listening to understand rather than to convince can reduce emotional escalation.

• Accept Limits: Some relationships may need distance, temporarily or permanently, if interactions become harmful to your mental health.

It’s also normal to grieve when relationships change due to ideological differences. This loss can be deeply painful and deserves compassion and support.

Moving Forward With Compassion and Resilience

Sociopolitical uncertainty can challenge our emotional stability, relationships, and sense of hope. If you find yourself feeling overwhelmed, exhausted, or constantly anxious, please know that these reactions are common—and you don’t have to manage them alone.

Therapy can provide a supportive space to process complex emotions, develop coping strategies, set healthy boundaries, and regain a sense of balance and empowerment during uncertain times.

If sociopolitical stress is impacting your daily life, relationships, or emotional well-being, I encourage you to reach out for support. Together, we can work toward understanding your experiences and finding ways to navigate this challenging landscape with greater resilience and peace.

Warmly,

Stephanie Burchell, PhD, LMFT