by Rabbi Shlomo Slatkin, MS, LCPC—Licensed Clinical Professional Counselor and Imago Relationship Therapist.
If you’ve been feeling tense, fearful, or frustrated about the state of the world, you’re not alone. Many Americans are struggling with political stress and anxiety, and these feelings can easily spill into relationships. Couples who once connected easily may now find themselves arguing over news headlines or avoiding important conversations altogether.
At The Marriage Restoration Project, we’re not here to take sides. Our mission is to help you feel emotionally safe, calm, and connected—especially when outside events feel chaotic. Whether it’s an election year or just another week in a divided world, you can learn how to cope with political stress and anxiety together.
Why Political Stress Feels So Personal
Politics touches our sense of safety, values, and belonging. When we feel that our beliefs—or our community—are threatened, our nervous system reacts as if we’re under attack. We become defensive, argumentative, or shut down entirely.
In relationships, this can look like:
-
Endless debates that go nowhere
-
Silent resentment and withdrawal
-
Feeling disrespected or unseen
-
Anxiety that lingers long after the news is off
It’s not your partner that’s the enemy—it’s the cycle of reactivity. Learning to validate each other’s experiences, even when you disagree, can break that cycle and restore emotional safety.
5 Ways to Cope With Political Stress and Anxiety (as a Couple)
1. Create Emotional Safety First
Before diving into political conversations, make sure you both feel safe. If emotions run high, take a pause and come back later. You can say, “I want to talk about this, but I need a few minutes to calm down first.”
2. Listen to Understand, Not to Convince
You can be right, or you can be in relationship—but not both. Instead of debating who’s correct, focus on understanding what your partner’s feelings represent: fear, loss of control, or hope for change.
3. Set Healthy Media Boundaries
Constant exposure to divisive news fuels anxiety. Agree to limit how much political content you consume. Replace scrolling time with activities that nurture your relationship—cooking, walking, laughing together.
4. Use Mindfulness to Stay Grounded
Breathing exercises, prayer, or journaling can regulate stress hormones and create inner calm. Try our Downloadable Anxiety Journal to process overwhelming thoughts in a structured, soothing way.
5. Focus on Connection, Not Conversion
If your partner sees things differently, remember that love doesn’t require agreement. It requires respect. Practice mirroring: repeat what your partner says to show you understand, then share your perspective without judgment.
What Couples Therapy Can Teach Us About Political Stress
As therapists, we see the same patterns in relationships that appear in politics: defensiveness, blame, and disconnection. The antidote is the same, too—empathy and emotional safety. When you both feel heard, anxiety subsides, and solutions naturally emerge.
Our 2-Day Marriage Restoration Intensive helps couples rebuild trust and communication, even after major conflict. It’s not about politics—it’s about restoring the emotional foundation that keeps love steady through uncertain times.
Turning Darkness Into Light
Every time you choose compassion over criticism, you bring more light into your relationship—and the world.
This mindset is the heart of our course, Chanukah: 8 Days, 8 Powerful Lessons, which helps couples and individuals transform stress, fear, and darkness into hope, peace, and connection.
Regardless of your background, you can use these timeless principles to rededicate yourself to love and understanding in your home.
Key Takeaways
-
Political stress is real and affects mental and relational health.
-
Emotional safety—not agreement—is the foundation of connection.
-
Limit news intake and use mindfulness to reduce anxiety.
-
Practice empathy and validation instead of debate.
-
Shared calm leads to shared strength.
FAQ
Q: Is it normal to feel anxious about politics?
A: Yes. Studies from the American Psychological Association show that national events often trigger chronic stress and fatigue. Awareness and healthy coping strategies help prevent burnout.
Q: What if my partner and I strongly disagree politically?
A: Focus on your shared values—love, security, family, and fairness. You don’t have to agree on everything to stay connected.
Q: Can therapy help with political anxiety?
A: Absolutely. Therapy creates a neutral space where you can express fears, reduce conflict, and learn tools to communicate calmly.
Q: How can I stop doomscrolling?
A: Schedule news breaks, disable notifications, and replace scrolling with positive rituals—listening to music, stretching, or spending quality time with your partner.
Sources
-
American Psychological Association (2024). Stress in America: Election Stress Disorder Findings.
-
Pew Research Center (2023). How Politics Divide—and Connect—Americans.
-
Gottman, J. (2019). The Seven Principles for Making Marriage Work.
-
Psychology Today (2024). Managing Political Anxiety in Relationships.
Further Reading:
→ Learn more about our Marriage Intensives
→ Read: Politics Is Ruining My Marriage
- You can be right or you can be in relationship but not both
- Politics is ruining my marriage
- You can learn from the presidential debates about communication problems
- Downloadable Anxiety Journal
