Finding Calm in a Time of Change & a Polarized Political Climate

Over the past decade, our political climate has become increasingly polarized. Many

people—especially those whose views differ from those in power—are left feeling anxious,

uncertain, and even fearful about the future. When I use the term political climate, I’m referring to the overall attitudes, cooperation, and conflict that shape our political and social lives. In other words, it’s how politics feel in our everyday experience.

Right now, that experience often feels tense and divided. Clients tell me they notice more anger, mistrust, and a growing sense of disconnection. Families are fractured over differences in values, neighbors eye each other with suspicion, and confidence in our institutions feels shaky. Add to this the rapid changes brought about by technology and Artificial Intelligence, and it’s no wonder so many of us feel unsettled.

The truth is that stress is a natural response to times of change and uncertainty. But there are ways to care for yourself—and even find hope—when the political climate feels overwhelming. Here are some strategies you might try:

Acknowledge and Manage Stress:

1. Normalize Your Feelings

   
   

   Remind yourself that stress during uncertain & and changing times is normal. You are not alone in feeling this way.

   
   

2. Identify Your Triggers

   
   

   Pay attention to what stirs up your anxiety or frustration. Is it too much social media? Endless scrolling through TV news? Heated conversations with friends or family? Or is it your own racing thoughts?

   
   

3. Set Healthy Boundaries

   
   

   Once you’ve identified your triggers, create limits.

   
   

   - If social media leaves you angry or hopeless, reduce your time online—especially first thing in the morning or before bed. Remember, algorithms are designed to keep us hooked, often by feeding anxiety or misinformation.

   - If the news is overwhelming, choose reputable sources and set a time limit. Reducing visual news exposure is also wise, since images often carry an even stronger emotional impact.

In my own home, my husband and I made a rule: we only allow ourselves 15 minutes of political discussion a day. After that, we shift to something else—taking action, or turning our attention to people and things we love. Instead of ruminating on the negative, we ask questions like: What am I willing to do to make a difference? Or, how can I turn my attention to a person or activity I value?

4. Prioritize Self-Care

   
   

   Ground yourself in healthy routines:

   
   

   - Get enough sleep

   - Eat nourishing meals

   - Move your body

   - Build mindfulness or relaxation into your day

Even simple practices can help. Try pausing midday, closing your eyes, and taking three or four slow breaths: inhale deeply, hold, exhale fully. This brief reset can lower tension and bring you back to the present. Apps like Headspace, Calm, or even the built-in “Breathe” app on your phone can be wonderful resources.

Shift Your Mindset

5. Notice Your Thoughts

   
   

   Sometimes our greatest stress does not come from what is actually happening but from the story we tell ourselves about it. Do you catch yourself catastrophizing, “what-if-ing,” or seeing things in all-or-nothing terms?

   
   

   For example, if you’re worried about AI taking over your job, try asking:

   
   

   - Is this happening right now?

   - Am I 100% certain my job will disappear?

   - How does holding this belief make me feel?

   - Is there another way I could view this situation?

For a deeper dive into reframing your thinking, I recommend Byron Katie’s book, Loving What Is.

Another helpful approach is to notice your thoughts without judgment and let them pass—like waves rolling in and out. Remember: thoughts and feelings are not facts. often remind clients, that they are safe in this present moment.

6. Focus on the Positive

   
   

   I know this may sound a little “Pollyanna,” but research in Positive Psychology shows that much of our happiness depends on our thoughts and daily actions. Shifting your focus, even in small ways, can make a real difference. Try these practices:

   
   

   - When the news stirs up worry, refocus on three positive things happening in the world.

   - Seek out humor. Laugh often. Watch comedies, read cartoons, or follow lighthearted comedians (steer clear of political satire if it ramps up your stress).

   - Do something each day—even just 30 minutes—that brings you joy.

   - Begin and end your day with gratitude. Instead of scrolling the news first thing in the morning or before bed, pause to name three things you are thankful for.

7. Keep Perspective

   
   

When the political climate feels overwhelming, it’s easy to believe the world is falling apart. But history reminds us otherwise. The United States has weathered many turbulent times and still moved forward. As a society, we’ve shifted from hunter- gatherers to farmers, from an industrial age to the digital era. Each transition has brought challenges—and yet, we’ve adapted and found ways to thrive. Remind yourself that history suggests we will do so again.

Build Connection and Take Action

8. Take Action

   
   

   Action is one of the best antidotes to fear. Consider what steps feel right for you:

   
   

   - Stay informed without drowning in information

   - Vote in every election

   - Volunteer to help others get to the polls

   - Have respectful conversations with people who see things differently—listen, share, and build bridges

   - Write or call your representatives

   - Support organizations, causes, or candidates you believe in—whether through donations, time, or advocacy

   - Participate in marches or rallies

   - Show up locally at city council or school board meetings where your voice matters

9. Connect with Others

Spending time with supportive friends and family can provide comfort and perspective. Just notice when conversations start fueling your stress instead of easing it. When that happens, it’s perfectly okay to change the subject or step back. Often, what we need most is laughter, play, and a reminder that joy is still possible—even in difficult times.

It also helps to remember that people with different views can still be good, reasonable people. In fact, social psychologist Keith Payne explores this idea in his book Good Reasonable People: The Psychology Behind America’s Dangerous Divide. I return to this reminder often, because once we start vilifying those who see the world differently, the political climate feels even more frightening. It fractures families, weakens communities, and makes working together toward solutions nearly impossible.

Final Thought

We may not be able to control the political climate—or the rapid pace of change in

technology and the workplace—but we can choose how we respond. By managing stress,

setting healthy boundaries, and channeling our energy into meaningful action, we not only care for ourselves but also help create stronger, more resilient communities.