Political stress in relationships and families
How to manage political stress and protect relationships with people you disagree with.
Adaptive Behavioral Services · · Updated · 2 min read
Political news and disagreements can follow you everywhere: your phone, the dinner table, group chats and work. For many people that means more stress, worse sleep and strained relationships with people they love. You can stay informed and hold strong views while still protecting your peace and your relationships.
How political stress can show up
- Checking news or social media over and over
- Feeling anxious, angry or hopeless after reading the news
- Trouble sleeping
- Avoiding family members or friends
- Arguments that leave everyone hurt
- Feeling tense before holidays or gatherings
Managing the news
- Pick set times to check the news, instead of all day.
- Choose a few reliable sources rather than endless feeds.
- Turn off breaking news alerts.
- Avoid news right before bed.
- Turn worry into action if that helps you: volunteer, vote or support a cause you care about, then step away.
Protecting relationships
- Decide ahead of time whether a gathering is the place for political talk.
- Agree on limits. Some families and couples choose topics that are off the table at certain times.
- Listen to understand, not just to respond. Ask what matters to the other person and why.
- Use "I" statements. "I feel worried about this" lands differently than "You always..."
- Know when to pause. "I care about you, and I want to stop here" is a full sentence.
- Remember the whole person. Focus on what you share, too.
When it affects your health or home
If political stress is affecting your sleep, mood or work, or if disagreements are causing ongoing conflict with a partner or family, it can help to talk with someone outside the situation. A therapist will not tell you what to think. Therapy is a place to manage stress and anxiety, and to work on communicating and setting boundaries with the people who matter to you.
Getting started
Adaptive Behavioral Services offers individual, couples and family therapy by secure video across Pittsburgh and western Pennsylvania. Request an appointment or call (412) 661-7790.
