Political Obession
by Dominic Gadoury, MSW
An obsession with politics (or political news, debates, activism, etc.) can feel overwhelming, exhausting, and can even affect your mental health. It’s great that you’re recognizing it and wanting to find ways to manage it. Here are some strategies — backed by psychology research — that can help you find a healthier balance.
What it looks like / what's going on
First, some signs that political interest may have crossed into obsession or anxiety:
Constantly refreshing news feeds and social media for political updates.
Feeling anxious, angry, upset, or helpless because of political events.
Difficulty sleeping, trouble concentrating, mood swings tied to political developments.
Neglecting other parts of life: relationships, hobbies, rest.
Understanding what’s happening is first step. Many people describe this as “political anxiety” or “political stress”.
What you can do — coping strategies and boundaries
Here are practices and ideas to help you keep politics in perspective (so it doesn’t dominate your life), reduce anxiety, and still stay engaged in ways that feel healthy.
Strategy: What you do / how it helps
Limit news and social media exposure - Decide specific times of day to catch up (e.g., once in the morning, once in the evening) rather than continuously.
- Avoid news/social media right before bed.
Set boundaries - With yourself: e.g., “I’ll spend X minutes a day reading about politics” or “I will take a full day off per week from political content.” - With others: politely disengage in conversations when they become overwhelming, or tell people you need a break.
Focus on what you can control - Feeling powerless often fuels obsession. Identify actions you can take: volunteering, supporting local causes, writing letters, voting, and helping your community. That gives a sense of agency.
Mindfulness, grounding, and emotional regulation. Techniques like meditation, breathing exercises, grounding (e.g., noticing three things you see, 3 things you hear), and yoga—these help when you feel overwhelmed by political stories.
Engage in other interests & self-care - Rebalancing your life is crucial. Hobbies, physical activity, time in nature, reading, and socializing about non-political topics. These are restorative.
Reflect on your values Ask: Why is politics so important to me? What are the core values or concerns driving this interest? This helps you focus and perhaps limit what kinds of political content you engage with. Sometimes, obsessive interest comes from fear, shame, identity, or feeling like “I must keep up or fail.” Recognizing that helps.
Curate your media sources - Choose fewer, more reliable, less sensational sources. Block or mute sources or channels that tend to provoke anger or anxiety. Social media algorithms often push content that keeps you reactive—being intentional helps.
Take breaks (“digital detox”) - Periodic breaks — a few hours, a day, a weekend without following politics. Use that time for rest, reflection, or for things you enjoy. Helps reset emotionally.
Talk with others / get support - Share how political overload is affecting you with friends or family. Sometimes discussing what you worry about helps distance yourself from the anxiety. If it’s severe, a mental health professional can help you develop strategies.
When it might be helpful to get more support
If, despite trying strategies, you still find yourself:
having intrusive political thoughts that you can’t control
losing sleep or appetite
getting depressed or anxious often
neglecting responsibilities, relationships, or your well-being
Talking to a counselor or therapist can be helpful. They can work with you on specific tools (e.g., CBT, mindfulness-based therapies, exposure/response prevention in case of intrusive thoughts).
If you'd like, LSP can provide you with a plan (daily/weekly) to apply some of these strategies, tailored to your specific routines. Reach out to us at info@lsp.nyc for more information.