Feeling the Weight of the World? Here’s How to Manage Sociopolitical Stress

Political unrest. Societal polarization. Raging wars. Climate injustice.

It’s a lot to carry.

If you’ve ever found yourself wondering: How on earth do I hold all of this and live my life?

You’re not alone.

More than 7 in 10 adults in the US say the future of the nation is a significant source of stress in their lives. It’s probably no surprise that politics strains relationships for almost one-third of people in the US, too.

Let’s explore what sociopolitical stress is, how it affects us, and what we can do about it.

What is Sociopolitical Stress?

Sociopolitical stress is defined as the difficult emotions and psychological burden that come from being aware of and exposed to political and societal phenomena.

For example, feeling stressed about an upcoming election or the growing unrest and protests in your community.

News media, social media discussions, and divisive rhetoric – all of which have intensified in recent years – significantly influence sociopolitical stress.

How Does Sociopolitical Stress Impact Our Mental Health?

If you’re feeling anxious about the state of the world, this may be a no-brainer for you.

Sociopolitical stress can contribute towards feelings of anxiety, depression, fear, and hopelessness, and keep our nervous systems in a state of dysregulation. Many people are struggling to enjoy activities that they normally love, and connect with those they’re usually close to.

It can be difficult to feel optimistic about the future when we’re constantly bombarded with everything that’s going wrong. This brings an existential sense of dread – a feeling that life is inherently scary or stressful, and makes it harder to enjoy the present for what it is.

Excessive exposure to news media and social media can worsen these feelings. One study conducted during COVID followed a group of young adults for 30 days and asked them to assess how they were getting their pandemic-related news each day, and track symptoms of depression or posttraumatic stress disorder (PTSD).

The study found that depressive and PTSD symptoms were associated with an increased exposure to news on social media.

Other researchers have found that those people who have an obsessive urge to check the news experience more stress, anxiety, and poor physical health.

It’s no surprise that “doomscrolling” isn’t necessarily good for us – hence the name. Getting trapped in loops of consuming negative media stories perpetually fuels more stress and anxiety, but can be difficult to break due to targeted algorithms and social media app design that keep people hooked.

Remember, it’s only been within the last two decades that we’ve had instant access to the suffering and stress of the greater world. Many question whether or not knowing the intimate conflicts of other nations and communities is in our best interest, as opposed to having more knowledge of what’s happening in our immediate community and the area in which we live. 

However, there are ways to break these cycles and restore a sense of hope and connection in the mind and body.

Why Community is Essential to Navigate Sociopolitical Stress

One sure-fire way to ease the burden of what’s happening around you is by connecting deeply with others.

When in community, we’re able to challenge the ideas that other people can’t be trusted, or that there’s more that divides us than unites us. We can more easily see the beauty and humanness in each other, even if we have different political views.

Spending time cultivating real connections with others also helps us feel less alone in the struggle of trying to make the world a better place and provides a sense of belonging and validation. We can come together and create more authentic connections within our community, which acts as an antidote to sociopolitical anxiety.

While online communities are valuable, they’re not equivalent to in-person connections. If you’re seeking to meet other changemakers and connect with community from a more activist perspective, look up activist groups in your area and reach out to see how you can get involved. Or if you’d rather take a break from thinking about these issues and just feel supported in a group, research any men’s, or women’s circles in your area, or queer community groups. For a deeper dive into self or other connection, consider a longer wellness retreat for a recharge and community connection.

Let’s explore some other steps you can take in your daily life to alleviate sociopolitical stress.

How to Manage Sociopolitical Stress

First of all, taking a moderate approach to news media and social media consumption is essential. This doesn’t mean cutting yourself off completely, but rather recognizing that there’s a threshold. Constantly knowing more about what’s happening in the world doesn’t necessarily help anyone – least of all, you.

For example, you might limit yourself to checking the news once or twice a day for a set amount of time, and avoid doing so first thing in the morning or right before bed. 

That said, it’s important to acknowledge that for some, especially those whose identities are directly affected by injustice, disengaging from the news isn’t always an option. What feels like self-care for one person may feel like avoidance or even danger to someone else. It’s a complex and deeply personal line to walk.

You might also want to be discerning about your news sources – are you getting news through TikTok videos or social media posts designed to be sensationalist? Or could you turn to more thoughtful, long-form content that is created to provoke mindful reflection over emotional outrage?

Another step you can take to cope with sociopolitical stress is to take action to support the causes that you care about or fight the injustices that you see. This might mean actively participating in voting, getting involved with local politics or activist efforts, becoming an advocate, or volunteering in your local area.

Engaging in these actions can help you feel less hopeless, helpless, and isolated, and cultivate the human connection we mentioned above.

In an age where division feels louder than unity, it’s even more important to show empathy to those around you who may have different views. Even if you disagree with another person, it’s helpful to acknowledge their experience, make an effort to understand why they feel the way they do, and treat them with respect (even if you don’t like them). 

Again, this doesn’t mean not advocating for what you believe in. But understanding that open, honest, and respectful conversations are more conducive to making real change, as opposed to cancel and call-out culture.

Finally, one of the biggest ways to relieve any kind of stress is to take care of yourself. Give yourself space and time to relax and recharge. Whatever it is that helps you process emotions and regulate your nervous system – whether breathwork, reading, art, hiking, yoga, etc. – it’s important to make self-care a ritual. After all, even those working to change the world need time to refill their cup.

How Therapy Can Help

If you feel like you need deeper, more personalized support alongside the strategies mentioned above, it might be time to try therapy.

Therapy can provide you with specialized guidance and support to help you find relief from sociopolitical stress. It also acts as a safe, non-judgmental space for you to unpack and explore the weight that you’re feeling, and move through those emotions.

Oftentimes, it can be difficult to express your opinions and values openly with others, especially if they view the world differently from you. A therapist's position and role is not to judge you for sharing your feelings and thoughts, and a good therapist won’t add fuel to the fire by compounding the reasons for your stress.

Therapy for sociopolitical stress at Reflective Healing

At Reflective Healing, our therapists use a range of holistic approaches to help you move through sociopolitical stress.

We have a yoga therapist on our team who can help you process emotions through movement and the body. We have ketamine therapists who can support you in reframing and rewiring the beliefs and stories that are getting in the way of living a freer, more empowered life.

If you are part of the LGBTQIA2+ or neurodivergent communities, we have a therapist who can help you reprogram the internalized shame of existing outside of society’s norms, and reach a sense of wholeness and liberation within yourself.

Our transpersonal therapists can walk next to you as you explore the existential questions that often come with anxiety about the state of the world: What does this all mean for humanity? What is my role in this larger collective? What is my purpose on this planet?

All of our therapists are skilled at combining mindfulness practices, somatic modalities, and talk therapy to help you sit with big emotions, see the bigger picture, and better understand your place in the world.

You Don’t Have to Face the Weight of the World Alone

Sociopolitical stress is real, and shouldn’t be minimized. With the help of a supportive community, a safe space to process, and activities that enable you feel empowered – not helpless – you can move through mental health symptoms and reach a place of agency and hopefulness.

If you’re based in Colorado and curious about how therapy for sociopolitical stress at Reflective Healing might work for you, reach out to us today.