Political Anxiety? You’re Not Alone

The U.S. Capitol stands tall—a symbol of democracy, history, and the power of collective action. Even in uncertain times, hope and change are possible. #PoliticalAnxiety #HopeInAction #CivicEngagement

The other day, a reader asked me a question that hit home:

"Anything to help with political, history-repeating-itself anxiety?"

Oh, friend, you’re not alone. The world can feel like one endless déjà vu of bad decisions, and it’s enough to make anyone want to curl into a ball and hide under the covers. But we don’t have to stay stuck in that helpless place.

Here’s what I told them (and now, you):

Step 1: Pause and BreatheWhen anxiety spikes, it’s easy to feel like we need to do something right now. Instead, start by grounding yourself. I recommend trying this meditation by Tara Brach: The RAIN Meditation.

RAIN helps you:

• Recognize what’s happening (Yes, this is anxiety. No, I’m not doomed forever.)

• Allow it to be there without fighting it.

• Investigate it gently—what’s this feeling trying to tell me?

• Nurture yourself with compassion.

Because let’s be honest—trying to change the world while running on fumes is like trying to fix a car with duct tape.

Step 2: Look for the HelpersRemember Mr. Rogers? He said, “When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers.’” 

The good news? Helpers are everywhere—grassroots organizers, activists, community volunteers. Joining them not only gives you a sense of purpose, but it also reminds you that change is possible. 

Find a cause that speaks to your values and dive in. Whether it’s writing postcards, calling your elected representatives, marching in a rally, or stuffing envelopes, every little bit makes a difference. 

Step 3: Be the ChangeI know, I know—this sounds like something off a bumper sticker. But it’s true. Taking action (even small steps) gives your brain the reassurance it needs: I’m not powerless. 

And here’s the best part: you don’t have to do it alone. Join forces with others who care just as deeply. Connection and collective action can ease some of that anxiety, too. 

Hope Isn’t Naive, It’s NecessaryI get it—it’s hard to feel hopeful when the news is a dumpster fire. But hope isn’t about ignoring the bad stuff; it’s about believing that the good stuff is still worth fighting for. 

Let’s do our part to make the world a little better, a little kinder, a little safer—for ourselves and future generations. 

You’ve got this. We’ve got this.  

Best,

Hannah Kanter, LICSW

American flags waving in the wind—a reminder that history may repeat, but so can hope, resilience, and action. #PoliticalAnxiety #HopeInAction #MindfulnessForChange