When the World Feels Unsafe: Managing Emotions in a frightening Political Climate

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” Nelson Mandela

It’s hard to ignore how heavy things feel right now. Each day seems to bring a new headline that stirs anxiety, anger, or grief.

Many of my clients— and truthfully, myself —are feeling the slow, cumulative toll of uncertainty.

“The nervous system doesn’t know the difference between a personal threat and a collective one. When the world feels unstable, our bodies brace for impact.”

Why Politics AffectS Our Bodies

The nervous system’s job is to keep us safe. When we sense danger—whether it’s an argument online, a threat to rights and safety, or constant exposure to distressing news—our brain releases stress hormones and our body shifts into survival mode.

For some, that looks like fight (anger, outrage, the urge to argue).
For others, flight (scrolling, numbing, overworking).
Sometimes it’s freeze (shutting down, feeling hopeless).

It could even be fawning and appeasement (feeling that it’s safer to stay quiet).

These are not moral failings—they’re biological responses to chronic overwhelm. Your body isn’t broken; it’s trying to protect you.

“When threat becomes constant, the system stays on high alert. It’s not that you’ve stopped caring—it’s that your body is out of capacity.”

The Pull Between Caring and Protecting Yourself

Many of us wrestle with guilt when we step back. We think, if I turn away, I’m being complacent. But regulation isn’t disengagement—it’s sustainability.

You can be informed without being inflamed.
You can care deeply and still take breaks.
Boundaries protect the quality of your care.

Five Ways to Support Your Nervous System Right Now

1. Name what’s happening.

When your chest tightens or your mind spirals, pause and say:

“My body feels unsafe right now, even if I’m physically safe.”
Naming the response helps the thinking part of the brain come back online and begins to calm the system.

2. Reduce constant exposure.

Choose one or two trusted news sources. Check them once or twice a day—then step away. Your nervous system needs rest from urgency.

3. Anchor in micro-safety.

Notice what helps your body exhale: a pet’s warmth, a song from childhood, sunlight on your skin. These small moments are repairs to the system.

4. Seek co-regulation.

Spend time with people who help you feel steady, not just those who share your outrage. Safety grows through connection.

5. Take aligned action.

Anger and fear are energy. Channel them into meaningful action—volunteering, resting, voting, creating. Small steps restore agency, which your body reads as safety.

Reflection

What emotions arise when you think about the current state of the world?

Where do you feel those sensations in your body?

What helps you return to a sense of safety or agency?

A Gentle Reminder

You don’t have to hold the entire world to care about it.
Protecting your nervous system is not apathy—it’s sustainability.

When you tend to your body, you’re better able to tend to others, to your community, and to the world you want to help shape.

Free Resource:

🌀 Somatic Mapping Worksheet
A guided tool to help you identify where stress lives in your body and how to come back to center.