How to Manage Political Stress and Oppression in 2025

Let’s be real: it’s a tough time to exist as a compassionate human, especially if you’re queer, a person of color, disabled, an immigrant, or otherwise marginalized. The political stress and social climate is overwhelming, and it can feel like there’s a new crisis, some new breaking news, or some other nonsense- every day. If you’re exhausted, anxious, or angry—you’re not alone. And you need to practice self-care.

At Ancora Wellness, we see you. We want to help you navigate this moment with resilience, intention, and community. Here are some ways to care for yourself while staying engaged.

Find Your People

Isolation makes everything harder. Community care is just as important as self-care, and finding spaces where you feel safe and affirmed can make a huge difference. Whether it’s a local LGBTQ+ center, a BIPOC-only space, a book club, or a group chat full of people who just get it, seek out connection. Knowing you’re not alone is powerful.

If you’re struggling to find a space, consider creating one. A small, informal gathering—whether in person or virtual—can provide invaluable support. Even reaching out to one or two people for regular check-ins can make a difference.

Recognize Privilege & Leverage It

For those of us who are white, cis, or hetero-presenting, it’s crucial to acknowledge how our privilege shields us from some aspects of oppression. Recognizing this isn’t about guilt—it’s about responsibility. How can you use your access, voice, or resources to support more directly targeted people?

This might look like amplifying marginalized voices, redistributing financial resources, or stepping back to make room for those with lived experience to lead conversations. Small, everyday actions add up.

Niche Down: You Can’t Fight Every Battle

Activism burnout is real. The world is full of injustices, but you don’t have to fight them all (and you can’t). Choose one or two causes that deeply resonate with you and focus your energy there. Maybe it’s reproductive rights, racial justice, or trans healthcare. Maybe it’s mutual aid in your neighborhood. Small, focused efforts create real change.

Remember, setting boundaries around your advocacy work is not a sign of apathy—it’s a way to sustain yourself for the long haul.

Activism Looks Different for Everyone

Not everyone has to be on the frontlines or working in nonprofits. Volunteering, donating, educating yourself, supporting activists, and even just having hard conversations with family members are all forms of activism. Don’t underestimate the impact of your contributions, even if they feel small.

Additionally, supporting local businesses owned by marginalized communities, engaging in ethical consumerism, and voting in local elections are also vital forms of action. Your efforts matter.

Joy & Creativity Are Acts of Resistance

In times of oppression, joy is revolutionary. Art is revolutionary. Creation is revolutionary. Making art, writing poetry, dancing, gardening—these aren’t just hobbies. These are ways of resisting despair and asserting our humanity. Don’t let an administration or political stress steal your joy. Find moments of laughter, beauty, and connection where you can.

Engage in activities that nourish your spirit, whether it’s singing in a choir, attending a cultural event, or simply spending time in nature. Creativity and joy keep us whole.

Mindfully Consume Media

It’s important to stay informed, but constant doom scrolling doesn’t help anyone. Be intentional about when and how you consume news. Follow trusted sources, set time limits, and take breaks. Your nervous system needs rest, too.

Consider subscribing to newsletters that summarize important news so you don’t have to be glued to social media. Engage with media that uplifts and educates rather than overwhelms. And unfollow, unfollow, unfollow. Be aware of all the ways that political stress can creep in.

Therapy & Holistic Care Help

You don’t have to navigate this alone. At Ancora Wellness, we offer therapy, naturopathic care, nutrition support, and gender-affirming services—all through a trauma-informed, anti-oppression lens. We’re here to help you stay engaged and take care of yourself. If Ancora isn’t the best fit (or if you’re not in Oregon), you can filter on Psychology Today to find therapists who identify similar to yourself.

Other supportive practices might include mindfulness, meditation, acupuncture, or movement-based therapy. Find what works for you and make it part of your routine.

Rest is Resistance

Rest is not a luxury—it’s essential. The systems of oppression we’re up against thrive on exhaustion. Prioritizing rest and well-being is a radical act. Make space for deep rest, whether it’s through adequate sleep, restorative practices, or simply permitting yourself to take a break.

The world is heavy right now, but you are not alone. Find your people, protect your energy, and allow yourself moments of joy. You deserve it.