Politics has always been divisive, but today’s landscape feels especially intense. Donald Trump is back in office, reigniting deep political and social tensions in the U.S. Protests, policy rollbacks, and escalating division have become part of daily life. Across Europe, governments are collapsing, economic uncertainty is rising, and far-right movements are gaining traction. Meanwhile, wars in Ukraine, Russia, Palestine, Israel (and even more countries) continue with no clear resolution (though a ceasefire was recently announced between Israel and Palestine), adding to a sense of global instability. Even beyond the headlines dominating Western media, political turmoil grips countries across Asia and Africa, with power struggles, human rights violations, and economic crises shaping millions of lives.

For me, staying up to date on all of this isn’t just a habit, it’s part of my job. Working in media and marketing means constantly following the news, analyzing trends, and being aware of what’s happening in the world. But that also means being constantly exposed to negativity. And living in Hungary doesn’t make it easier. Most Hungarians live month to month, struggling with salaries that barely cover the cost of living. The country consistently ranks poorly on the Corruption Perceptions Index (CPI).

In 2023, Hungary scored 42 out of 100, ranking 76th out of 180 countries, making it the most corrupt country in the European Union. This marks a significant decline from 2012, when Hungary’s CPI score was 55. These statistics underscore the systemic issues contributing to a feeling of helplessness, which only amplifies the stress and anxiety many of us feel in an already challenging political climate. Looking beyond Hungary, the bigger picture isn’t any better; the world feels like it’s falling apart, and I often feel helpless.

How politics affects mental health

Studies confirm what many already feel: politics has a measurable impact on mental health. Research from the American Psychological Association (APA) found that daily political events often evoke negative emotions, contributing to stress and anxiety. The constant exposure to political turmoil can lead to mental exhaustion, compulsive news-checking, and even symptoms of depression. A report from the Newport Institute highlights that prolonged political stress can result in anxiety, fatigue, and, in extreme cases, suicidal thoughts.

When people feel powerless in the face of political changes, the stress can manifest physically and emotionally, affecting sleep, concentration, and overall well-being. Understanding these impacts is crucial. It’s important to recognize that our mental health is just as vital as our engagement with current events. While it’s normal to feel anxious about politics, there are ways to manage stress and remain engaged without feeling consumed by negativity.

Staying resilient in a difficult political climate

I’ve been trying to remind myself of this lately. Even though I can’t just ‘switch off’ from the news, I’ve started setting small boundaries, turning off social media when I feel overwhelmed, choosing specific times to check the news, and trying to focus on things that actually help rather than just add to my stress. Writing this article is a reminder to myself, too: that even the smallest efforts toward a better tomorrow can bring a sense of fulfillment.

Here are some things that I’m working on, and maybe they can help you, too:

  1. Limiting your news intake: staying informed is necessary, but drowning in negativity isn’t. Avoiding doomscrolling and setting boundaries, choosing a few trusted sources, and checking the news at set times can help. You don’t need constant updates to make a difference.

  2. Finding ways to take action: feeling powerless is the hardest part of political setbacks. But history shows that change doesn’t stop after an election. Volunteering, donating, protesting, supporting independent media, or getting involved in local activism can make an impact. Even small acts of resistance, like having tough conversations or supporting marginalized voices, matter.

  3. Leaning on community: you are not alone. Surrounding yourself with people who share your values can help turn frustration into motivation. Whether through activism, mutual aid, or just emotional support, community is what keeps movements alive.

  4. Remembering that politics is cyclical: No leader or government lasts forever. Even when things feel bleak, progress isn’t erased; it’s delayed. Every major social movement has faced setbacks before making history. Keeping the long game in mind helps.

  5. Making space for joy: Taking care of yourself isn’t giving up; it’s recharging for the battles ahead. Disconnecting when needed, spending time in nature, creating art, reading, or laughing with friends all matter. The world is still good, and protecting your mental health is part of fighting for a better future.

Yes, things feel uncertain. Yes, it’s frustrating. But despair won’t create change; hope and action will. If you’re feeling overwhelmed, take a step back, take care of yourself, and then come back stronger. Remember, every small step counts, and persistence is key. Change may take time, but it starts with the courage to keep moving forward.