Escaping the Anxiety of Social Media and Politics

by Shannon Bond

Social media and political news can often feel overwhelming, leaving us anxious, stressed, or even trapped in an endless cycle of negativity. It seems as if we simply aren’t built to intellectually process this much information on a daily basis. Nor are we designed to interact instantly with multitudes of people across the globe. And the studies support this. Anxiety is up even as we accumulate more stuff, which doesn’t seem to be making us happier, and our physical quality of living is higher than it’s ever been (we complain and argue online as we sit in coffee shops and homes arguing about who has more and what is “fair”).

But how do we escape? It’s easy to tell people to not compare themselves to others but social media and mainstream media has normalized it, enshrining this comparison mentality into the fabric of their platforms. From a stoic philosophical perspective, the only strength we have is within us. We cannot control others, the environment or even our fate, but we can work to control our reactions and our mental states. As part of this effort, creating space between yourself and the constant barrage of information is essential. Let’s look at seven steps to reduce information anxiety.

1. Be present – This Moment is all There is

The first step is to focus on the present moment. When scrolling through social media or reading the latest political updates, our minds often race ahead, anticipating the next shocking headline or reacting emotionally to the content we encounter. Our minds create stories that often don’t come true. Instead, pause and take a few deep breaths. Tune into your immediate surroundings: the feel of the air, the sounds around you, the texture of whatever you’re touching. By grounding yourself in the present, you can interrupt the story and free yourself from the emotional intensity of what you’re consuming online.

2. Observe Your Reactions and Emotions Without Judgment

Mindfulness practice encourages us to observe our thoughts and feelings without judgment. When engaging with social media or political content, it’s easy to get swept up in strong emotions—anger, frustration, fear. That’s our monkey mind racing again, telling stories, creating monsters in the dark. And the secret here is, we can’t control our minds or emotions directly. We can practice techniques, however, until our mind quiets on it’s own and the waves of our emotions settle.

To accomplish this, rather than trying to immediately dismiss or react to these feelings, acknowledge them with curiosity. “I notice that I’m feeling anxious about this post,” or “I feel frustrated when I see this headline.” By observing without attaching labels or judgments to your emotions, you can prevent them from spiraling out of control. Even better, once you are comfortable with this practice, try adjusting your self-talk to “there is anger here,” or “there is discomfort here.” By removing the “I” of self-identity, it further helps us to not attach to our reactions. And this, in turn, helps us arrive at a logical mindset even faster.

3. Set Boundaries

Self-awareness is key. Recognize when you’re starting to feel overwhelmed by what you’re seeing online, and set boundaries to protect your mental health. Maybe the waves of thoughts and emotions are too strong and the non-attachment practice isn’t working. That’s okay. It could mean that it’s time to limit screen time and evaluate what accounts you are following and what content you are consuming. Setting specific times of day to check news and social media may be helpful to break the habit of reaching for your phone. This will help with step one, too, by keeping your focus in the present moment. Taking control of what enters your consciousness is an act of mindfulness that can drastically reduce stress. And at the end of the day, focus is the only thing we can truly control.

4. Breathe Deeply

When you feel your body tense up in reaction to a post or a news story, use your breath as an anchor. Close your eyes, place one hand on your chest, and take slow, deep breaths. Breathe in for a count of four, hold for four, and exhale for four. Repeat this process a few times, focusing on the rise and fall of your breath. Deep breathing helps calm the nervous system, lowering cortisol levels and allowing you to regain a sense of calm and clarity. It will also help the horror stories created by your mind to settle and bring your focus back to the present moment, the reality of all that is. Do you see a theme emerging?

5. Practice Digital Detox

Sometimes, the best way to disengage from the anxiety of social media and politics is to take a break altogether. A digital detox—whether it’s a few hours, a full day, or even a week—can be incredibly healing. During this time, replace screen time with more mindful activities, like walking in nature, journaling, or practicing meditation. This allows you to reconnect with yourself and break free from the constant pull of online drama. Walking in particular is an activity shown to balance us in many incredible ways and again, helps our focus settle into the present moment. It’s fascinating to see what a 20 minute walk can do as we observe the waves of thought and emotion from a non-judgemental perspective. And before you know it, as you take each step, focusing on your breath and surroundings, your mind may calm on it’s own.

6. Reframe Your Perspective

When it comes to political content or online debates, it’s easy to feel like the world is falling apart or that things are hopeless. Instead, try to focus on what you can control. Are there small, meaningful actions you can take to contribute to change in your community? Are there people around you who need your support in real life rather than your engagement in online arguments and manufactured drama? By shifting your focus from helplessness to agency, you empower yourself to let go of the anxiety and take constructive action where it matters most. And along the way, we discover that the demons we read about are mostly smoke and mirrors.

The people we encounter in real-life are often kind or at least tolerant and maybe, just maybe, the world outside your doorstep isn’t falling apart or a direct reflection of the reality being sold to us online by politicians, influencers, and media pundits. That’s not to say that everything and everyone is accepting, far from it, but the world in-person is a much different place than the world in the screen. By accepting this, and accepting that other perspectives are okay, and that your own is unique to you, we can interact intelligently with others, even as we disagree.

7. Practice Compassion

Finally, it may help to approach social media and politics with compassion—not just for others, but for yourself. Social media can feel like a battleground, but everyone you encounter online is navigating their own struggles, fears, and frustrations. Practicing compassion means recognizing that your own emotional responses are valid but choosing not to let them control your life. It’s about creating space for empathy, for others and for your own mental health.

It’s not about ignoring the world around you or disengaging completely; it’s about choosing how to engage with the world. When you approach social media and politics with intention and awareness, you can transform your relationship with these often-stressful areas of life. By focusing with intent, we stay grounded, calm, and more at peace.

These practices are not new, they have been developed over thousands of years by philosophies such as stoicism and practices such as mindfulness and Buddhism. By incorporating these techniques into your daily routine, you can begin to disengage from the anxiety that social media and political content often trigger. Remember, it’s not the stories people spin online that cause stress, it’s our reaction to them. Instead of feeling pulled into chaos, you’ll be able to observe it from a place of balance, allowing you to preserve your emotional well-being and create a more peaceful, centered approach to your digital life.