Coping with Political Anxiety: A Guide for Parents and Kids
Written by: Danielle Fossett, Clinical Intern Clinical Review by: Olivia Price, LCPC
The presidential inauguration has come and gone, but for many families, the emotional waves that follow can linger. Regardless of where you stand politically, major national events can bring up a lot of feelings—relief, frustration, uncertainty, or even fear. And if you’re feeling this way, chances are, your child might be, too.
Political anxiety isn’t just something adults experience. Kids absorb more than we realize, whether from overhearing conversations, seeing social media posts, or discussing current events in school. If your child seems more worried than usual, is asking lots of big questions, or is feeling unsettled, you’re not alone. This is a great opportunity to help them navigate their emotions while also taking care of your own mental well-being.
Acknowledge Your Emotions
The first step in managing post-election stress is recognizing how you and your child feel. Kids need reassurance that their emotions— frustration, confusion, or sadness—are valid. Instead of brushing off their concerns, encourage open conversations. You can say things like:
- “I can see that you’re feeling worried about what’s happening. Want to talk about it?”
- “It’s okay to feel big emotions. Grown-ups feel them, too.”
- “Let’s figure this out together.”
For yourself, don’t minimize your own emotions. Feeling overwhelmed is a natural response to change. Holding space for your feelings (without letting them take over) can help you process them in a healthy way.
Be Mindful of Social Media and News Exposure
For both you and your child, being mindful about media consumption can make a big difference in managing political anxiety. News and social media often amplify extreme viewpoints, and kids may struggle to filter misinformation from fact. Try:
- Setting limits on social media scrolling, especially before bed.
- Watching or reading the news together so you can explain things in an age-appropriate way.
- Encouraging breaks from screens and engaging in calming activities instead.
When looking for accurate information, stick to reputable sources like congress.gov instead of opinion-based websites or social media hot takes.
Focus on What You Can Control
Politics can sometimes feel like an overwhelming force, but you and your child have more power than you might think. Instead of dwelling on uncertainty, shift the focus to positive action.
- Encourage kids to express their feelings through writing or drawing.
- Get involved in a community project or volunteer together.
- Teach them about civic engagement in a way that feels hopeful and empowering.
When kids see that they can contribute to change—even in small ways—it helps them feel less anxious and more in control.
Prioritize Self-Care (for You and Your Child)
Big emotions need healthy outlets. If your child seems stressed, guide them toward self-care habits that promote calmness:
- Taking deep breaths together
- Going for a family walk outside
- Drawing, journaling, or listening to music
- Practicing mindfulness or meditation
Likewise, as a parent, don’t forget to check in with yourself. Make time for activities that bring you peace, whether that’s a quiet cup of tea, a workout, or simply unplugging from the news for a bit. Your well-being matters, too.
When to Seek Extra Support
If political anxiety is significantly impacting your child’s mood, sleep, or daily life, professional support can help. Therapists and counselors (including our team at Backpack Healthcare) can provide a safe space to process these feelings and develop coping strategies.
Helpful Resources:
- Post-Election Support: Find support groups and helplines for navigating stress.
- Anxiety and Depression Association of America: Learn more about managing anxiety in both kids and adults.
- Download our Care Companion App: Meet Zipp, your empathetic, relatable digital companion, offering personalized support whenever you need it.