Overwhelmed by Politics? How to Protect Your Mental Health in an Election Year
When Politics Entered the Therapy Room
In 2016, I noticed something new emerging in my clinical practice: politics began showing up in therapy sessions. It wasn’t simply about election outcomes—it was about how those outcomes exposed deep value differences between family members, friends, and partners. Long-standing relationships suddenly felt strained by anxiety, anger, and frustration.
Fast forward to the 2024 U.S. election, and the emotional toll was even greater. For the first time, patients came into sessions in tears over political results. I heard disbelief, outrage, relief, satisfaction, and sometimes all of the above—depending on where individuals fell on the political spectrum. What struck me most was that people on both sides were asking the same question: “Can you believe this?”
The common thread across these reactions was not political ideology itself, but an over-reliance on newsfeeds and social media.
The Role of Confirmation Bias in Anxiety and Anger
It’s natural to seek out communities and information that align with our beliefs and values. Psychologists refer to this tendency as confirmation bias—the inclination to consume information that reinforces what we already think and feel.
While confirmation bias can provide a sense of belonging or reassurance, it also creates echo chambers that amplify fear, outrage, and certainty. Within these environments, objectivity is often replaced by emotional intensity. Over time, this dynamic can increase geopolitical anxiety, deepen anger, and strain even the closest relationships.
A Practical Intervention: The News and Social Media Fast
When patients struggle with intense political anxiety, I often recommend a “news and social media fast.” I was first introduced to the idea through Tim Ferriss, who discussed using a news fast to improve focus and productivity. In my work as a clinical psychologist, I’ve adapted the concept specifically to support mental health.
Here’s what I typically recommend:
Delete news and social media apps from your phone, tablet, and desktop.
Commit to seven consecutive days without national news or social media feeds.
Limit yourself to no more than 15 minutes of local news per day—just enough to stay connected to your immediate community.
Think of this as a mental reset. Rather than reacting to a constant stream of global crises, you give your nervous system space to settle and your mind room for reflection.
What Patients Report After the Fast
The first two or three days are usually the most difficult. Constantly checking the news can temporarily reduce anxiety, functioning almost like a drug. When that habit is removed, many people experience something similar to withdrawal.
After that initial period, however, most patients report a noticeable sense of calm. Sleep often improves. Emotional reactivity decreases. People begin questioning not only the volume of information they consume, but also its accuracy and impact. Many return to news and social media with clearer boundaries, spending far less time doom scrolling and more time relying on their own values and judgment.
The outcome is typically less geopolitical fear and a greater sense of internal stability.
Why This Matters for Mental Health
This practice is not about ignoring real-world problems or disengaging from civic responsibility. Rather, it’s about creating space for rest, self-reflection, and psychological regulation. Constant exposure to political conflict rarely leads to meaningful action—but it does have a measurable impact on mental health.
If you’ve noticed yourself stuck in cycles of anger, anxiety, or emotional exhaustion related to politics, a news and social media fast may provide a much-needed reset.
Take the Next Step Toward Peace of Mind
If you’re feeling overwhelmed by politics, news, or social media, you don’t have to navigate it alone. As a clinical psychologist, I help individuals develop healthier ways to cope with stress, anxiety, and uncertainty.
If you’re ready to create more calm in your daily life, I offer telehealth sessions in St. Louis and in states participating in PSYPACT. Reach out today to begin building a more grounded and balanced approach to mental health.