Both on a national and world stage the political sphere and current state of society can be overwhelming to process. 40% of Americans point a finger at policy as the leading cause of stress. Among many events, the conflicts around the world, college campus upheaval, and the impending presidential election have induced more stress, especially for adolescents.

During this uncertain time, it is important to be mindful, practice empathy, and care for others and yourself. Here are a few tips and strategies for navigating through the political drama:

1. Practice self-care

Frequently, we get caught up in the stressful political atmosphere of society. It's important to remember the basic activities that keep us moving such as exercising, eating, and sleeping. These activities are crucial to our well-being as they help with cognitive function and have been shown to reduce stress and anxiety.

Try incorporating at least 30 minutes of exercise into your day—even by doing something as simple as taking your dog for a walk. Additionally, when we are stressed, our muscles become tense. Try shaking out parts of your body or stretching. Ensuring you get enough nutrients, drink a glass of water, and set a reminder or timer for when you need to begin unwinding and going to sleep may be helpful.

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2. Reflect and engage

Though it may seem counterintuitive, having space to discuss and engage in civil discourse on the issues affecting our lives can help us understand on a deeper level the emotions we’re feeling, our perspective on a topic, and how we can move forward. Cutting off any news sources that are leading causes of your stress may seem beneficial and reasonable. You may find more positivity and calm from stepping away from the political sphere.

However, it is important to note that the stories that may make you feel stressed and anxious are the ones that allow us to engage in society deeply and fulfill our role as citizens. If you are emotionally affected by a news story, instead of avoiding other stories like it, first take a moment to notice, recognize, and sit with your thoughts and feelings. Teens may struggle to comprehend political topics (this is perfectly okay and normal).

The second step to help untangle the complexities of politics is to identify three people, whether family, friends, teachers, or mentors, whom you can discuss the issues that affect you and your emotions with. You may find the practice of journaling to be beneficial, as it helps you process your emotions and ideas. If you have an old notebook take just 10 minutes to write whatever thoughts are swirling in your head.

Additionally, when we feel vulnerable or defenseless in the face of politics, it is important to find outlets and ways to express our opinions and thoughts. You can become more involved in activism by joining an organization, researching the issue that affects you, and talking to others.

3. Monitor media intake

One of the biggest culprits of the mental health challenges, such as depression and loneliness, that teens face is online media. Especially on the internet, political subjects can become heated and stressful. Making sure to limit doomscrolling by setting 15 or 30-minute time limits and regularly checking in with how you’re feeling, can be beneficial.

Additionally, ensure you get your information from reputable sources, such as national news outlets. Information on social media platforms may be false or inaccurate, strong, and heavily biased which may cause more stress.

In the realm of “breaking” and “24-hour cycle” news, it may seem necessary to constantly check the news for updates. Stress is highly prevalent from the 24-hour news cycle which has led to therapists founding a new term: “headline stress disorder.” In part, the 24-hour news cycle is used to stir emotion—you may feel tense or helpless. Make sure to pay attention to your consumption of these 24-hour news outlets by again, setting timers and monitoring your emotions. Additionally, you may need to take a step back and do an activity away from a screen such as going for a walk, drawing, reading, talking with a friend, getting a glass of water, or even just looking outside your window.

4. Relaxation

In this difficult and demanding time, we often forget to take care and treat ourselves. Relaxation is crucial as it increases the blood flow in our bodies which often provides us with more energy and a calmer mindset. It also brings down our heart rate which can help us feel more peaceful. Even just 15 minutes of meditation may be calming and destressing.

An example of mediation could be the four-box breathing technique. In this method, you inhale, hold, exhale, and hold for four seconds each. Another form of mediation is called “Guided imagery”.

This involves sitting in a comfortable position and picturing any relaxing landscape in your mind, taking note of what you see, smell, and hear in this space. This exercise may help take your mind off any stressful events. Other forms of meditation include listening to soft music or using apps such as “Calm” and “Headspace.” Relaxation also comes in forms such as going for a run, playing outside with your pet or siblings, or eating a snack. It is important to note that while social media may also seem like a form of relaxation, it can induce more stress.

Overall, it is important that we take care of one another and ourselves during such a heated and chaotic time as this. Maintain a balance of discussing and engaging in the news while recognizing that you may need to take a brief step back. Most importantly, however, remember that you are not alone and are not the only one feeling stress from the political atmosphere.