How to Regulate Your Nervous System During Political Uncertainty
How to Regulate Your Nervous System During Political Uncertainty
Feeling overwhelmed by fear, frustration, and political uncertainty? Discover neuroscience-informed strategies to regulate anger and anxiety in today’s tense political climate with support from trauma-informed experts at Embodied Wellness and Recovery.
Finding Calm in Chaos: Strategies for Managing Anger and Anxiety in the Current Political Climate
When the World Feels Unsafe
Are you having trouble sleeping at night or concentrating during the day? Do you notice your shoulders tense every time the news comes o, or your heart racing when you scroll through social media? You're not alone. In times of political upheaval, government transitions, and economic instability, anger, anxiety, and fear are natural nervous system responses.
And yet, when these responses go unregulated, they can lead to chronic stress, strained relationships, and a sense of helplessness.
At Embodied Wellness and Recovery, we hear it every day: "I want to stay informed, but I'm exhausted." "I feel unsafe in my own country." "I'm furious and don’t know where to put that energy."
So, how do we stay engaged without becoming dysregulated? How do we navigate political anxiety without losing our sense of peace?
Let’s explore some compassionate, neuroscience-informed strategies to help you feel more grounded, empowered, and emotionally resilient.
The Neuroscience of Political Anxiety
When we perceive a threat, even a symbolic or systemic one, like political instability, our brain activates the amygdala, which triggers the body’s fight, flight, or freeze response. This leads to:
– Increased cortisol and adrenaline
– Muscle tension and a racing heart
– Tunnel vision or obsessive thinking
– Sleep disruption and digestive issues
Over time, chronic exposure to real or perceived political stressors can cause nervous system dysregulation, making it harder to stay present, process information, and connect with others.
This is especially true for individuals with a history of trauma or marginalization, where fear isn’t just about policy, but personal safety, identity, and lived experience.
Signs You May Be Politically Dysregulated
– Constant anger or irritability
– Doom-scrolling or obsessively checking the news
– Avoidance or emotional shutdown
– Arguments with loved ones over political views
– Panic attacks or chronic worry about the future
If you relate to any of the above, you’re not broken. You’re human.
Trauma-Informed Strategies to Regulate Anger and Anxiety
1. Limit Media Exposure Without Numbing Out
Set boundaries around when and how you consume news. Choose trusted sources, schedule check-in windows, and avoid doom-scrolling before bed.
Try this: Set a 15-minute timer for daily news intake. Follow it with 5 minutes of breathwork or grounding.
2. Anchor to the Present with Somatic Tools
When your mind races toward worst-case scenarios, bring your body back to the present.
Try this: Place both feet on the ground. Inhale for 4, hold for 4, exhale for 6. Feel the chair beneath you. Look around the room and name 5 things you see.
These somatic cues calm the vagus nerve, shifting the body into a more regulated, parasympathetic state.
3. Express Anger Constructively
Anger is often a response to injustice, fear, or grief. Rather than suppressing it or exploding, learn to channel it through movement, creativity, or activism.
Try this: Go for a brisk walk, punch a pillow, write an uncensored journal entry, or join a local advocacy group aligned with your values.
4. Connect with Community
Isolation intensifies fear. Supportive, affirming relationships are one of the most powerful tools for nervous system regulation.
Consider: Joining a trauma-informed group therapy circle, support network, or community healing space where political concerns can be held safely.
5. Name and Validate Your Experience
Soothe your nervous system by naming what you're feeling: "This fear makes sense." "Of course I'm angry."
This activates the prefrontal cortex, the brain’s regulatory center, which soothes the amygdala’s alarm bells.
6. Reconnect with Agency
Anxiety thrives in powerlessness. Reclaim your sense of agency by identifying what is within your control:
– How do you speak to yourself?
– Who do you engage with?
– How do you nourish your body?
– Where do you direct your energy?
You’re Not Alone in This
The emotional toll of today’s political climate is real. It touches our nervous systems, our relationships, our bodies, and our sense of the future.
But healing is within reach. With the proper support, you can move from overwhelm to clarity, from anger to empowerment, and from anxiety to grounded action.
At Embodied Wellness and Recovery, we specialize in:
– EMDR and trauma reprocessing
– Nervous system regulation tools
– Mind-body techniques for sustainable resilience
Whether you're dealing with political anxiety, relationship stress, or chronic dysregulation, we're here to walk with you toward healing and emotional safety. Reach out to schedule a free 20-minute consultation with our team of top-rated therapists, somatic practitioners, relationship experts, and trauma specialists to get some relief from obsessive rumination and mental spiraling today.
📞 Call us at (310) 651-8458
📱 Text us at (310) 210-7934
📩 Email us at admin@embodiedwellnessandrecovery.com
🔗 Visit us at www.embodiedwellnessandrecovery.com
👉 Check us out on Instagram @embodied_wellness_and_recovery
🌍 Explore our offerings at Linktr.ee: https://linktr.ee/laurendummit
References:
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.
Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
Siegel, D. J. (2010). The Mindful Therapist: A Clinician’s Guide to Mindsight and Neural Integration. W. W. Norton & Company.