Finding Hope in Uncertain Times: A Guide to Maintaining Mental Health During Political Turmoil

Living through a period of political uncertainty can feel overwhelming. With constant news cycles, divisive reporting tactics, and a sense of unpredictability, it's easy to feel anxious, fearful, and unsure about the future. These emotions are valid—it's hard to feel grounded when the world seems to be in constant flux. But there are ways to maintain hope, take care of your mental health, and navigate these challenging times with resilience.

Here are some strategies to help you stay grounded, hopeful, and emotionally strong during times of political unrest:

1. Acknowledge Your Emotions

It’s okay to feel unsettled, shaken, or nervous. Our emotions are natural body responses to stress, fear, and uncertainty. By acknowledging how you feel, whether it’s fear, anger, resentment, grief, or disappointment, you are taking that first important step toward healing and emotional repair. Give yourself permission to sit with and feel these feelings, without judgment or censorship. Being kind and accepting of ourselves is the key to this process. 

2. Limit News Consumption

Neverending exposure of upsetting and distressing news will easily amplify feelings of anxiety and hopelessness. While staying informed is important, consider setting boudaries and limits to what this consumption looks like. Create a schedule or routine that includes “news breaks” where you turn off for a few hours or even a full day. Instead, use this time to engage in positive activities that replenish you - read a book, go for a walk, spend time with loved ones. 

3. Focus on What You Can Control

Political news and events often feel so scary and nerve-wracking because they are often outside of our control. But within this chaos, there are areas where you do have agency and impact. Focus on your immediate circle - your health, relationships, and personal growth. Spend time doing things that empower and strengthen you: practice your favorite self-care activities, engage with your hobbies, tap into those meaningful connections with your people. Small acts of kindness or participating with a cause that matters to you can help you to regain a feeling of control or impact on your world.

4. Take Actions in Ways That Align with Your Values

 If you feel the pressing need to take action, do so in a way that aligns with your values. Whether you volunteer, donate, or advocate for causes that resonate with you, involvement with your community can be a source of empowerment and strength. By taking even small positive actions, you are not only contributing to something larger than yourself,  but also reminding yourself of your ability to make a difference. 

5. Build Emotional Resilience

Growing our emotional resistance takes time and practice. You need to develop coping skills that allow you to come back from challenges with greater strength. Regular mindfulness practices, such as guided meditation, journaling, or deep breathing exercises can help you stay grounded and centered during moments of distress. Also, spending time outdoors, staying hydrated and well-nourished, and getting enough rest can help recharge your emotional batteries. 

6. Cultivate Hope through Connection

One of the most powerful ways to remain hopeful is by connecting with others. Shared experiences can create a feeling of solidarity, reminding you that you are not alone in your fears or uncertainties. Whether through family, friends, support groups, or online communities, these connections can offer emotional validation and perspective, helping you to feel supported as you navigate these times. 

7. Remember History’s Cycles

While it may seem like the current moment will last forever, history shows us that change is constant. Societies, even the US, have faced considerable periods of turmoil and have come out the other side stronger. Remembering that we’ve weathered difficult times before can be a powerful reminder that, despite setbacks, progress is possible. Change can feel like an impossibly slow process, but it is happening everyday - often in ways we don’t immediately see.

8. Prioritize Self-Care and Compassion

When you are experiencing turmoil in outside world, don’t forget to take care of your inner world. Nourish your body with nourishing foods, movement, and adequate and quality sleep. Engage in activities that bring you joy and peace. Self-care isn’t selfish - it’s essential for maintaining your basic well-being and keeping you equipped to face challenges. 

9. Trust in the Power of Small Steps

It’s easy to feel like large-scale political events define everything. But often, the most meaningful changes happen at a smaller, more personal level. Remember that your actions, however small, can ripple out and create a larger impact. Trust that every positive step you take, no matter how insignificant it may seem in the bigger picture, is contributing to a hopeful future. 

Conclusion: Hope is a Choice

Hope is not always a passive feeling that comes to us naturally. Often, it is a conscious choice we make every day. By taking intentional steps to take care of yourself, staying connected to others, and focusing on the small moments of joy and growth, you can cultivate hope even in the face of adversity. The future is always uncertain, but your ability to navigate it with resilience and strength is directly within your control. 

Remember, hope is not about blind optimism; it is about finding the strength to keep going even when the path ahead is unclear. The journey may be long, but with each step, you are moving closer to a future built on your resilience, your actions, and your belief that a better tomorrow is possible.

Written by Elise Brown, LMSW