How to Stop Panicking About Trump
Five environmental solutions almost no one is using.
Most progressives believe their level of political distress is purely a function of external events.
Donald Trump is destroying American democracy; therefore, I can’t help but be in a state of panic.
At first glance, this conclusion seems perfectly rational. Our democracy is being dismantled before our eyes—how can any concerned citizen stay calm?
Indeed, a University of Nebraska-Lincoln study found that nearly 40% of Americans say politics is a major source of stress, triggering fatigue, irritability, compulsive behaviors—and, for some, even thoughts of suicide. The voters most negatively affected were Democratic-leaning—and that was before Trump won the 2024 election.
But what if these intense emotions and psychological symptoms aren’t just a natural reaction to a political system teetering on the brink—but also a product of the environment we expose ourselves to daily?
Here’s the real shocker: Being aware of what’s happening in the world doesn’t make people more anxious—but being more politically engaged does. The Nebraska study found that the most politically knowledgeable people actually experienced less distress while the most politically interested and engaged suffered the most.
Which raises an unsettling question: If engagement is supposed to empower us, why does it leave so many people feeling emotionally overwhelmed?
The problem isn’t politics itself—it’s the environment we’re steeped in.
Research shows that the more we’re exposed to constant news cycles, outrage-driven social media, and emotionally charged political discussions, the worse we feel. In particular, factors like excessive news consumption, emotional contagion, and immersion in negative narratives don’t make us more knowledgeable and powerful—they actively fuel distress and burnout, trapping us in a cycle of panic and despair.
If we don’t reshape our environment, it will reshape us. And that works to Trump’s advantage.
Panic is not a strategy. If we’re too emotionally overwhelmed to resist, we’re playing into the new administration’s hands.
The Good News: You Can Take Control
Despite what many progressives think, panic is a choice. Our political emotions are not dictated solely by external events but are also shaped by the media we consume, the people and groups we surround ourselves with, and the narratives we hear.
We don’t have to live in fear, outrage, or grief. We can calm down. And that’s important because we can’t stop the nation from sliding into authoritarianism if we’re too overwhelmed to resist effectively.
Five Ways to Create a Calming Political Environment
Resisting authoritarianism requires endurance, but most people opposing Trump aren’t doing enough to protect their own resilience. While we can’t manage everything, we can be intentional about the factors that shape our emotional resilience. In doing so, we won’t just feel better—we’ll build a stronger, more effective movement.
#1 Manage Your News Consumption
It is important for activists to stay current on the day’s events, but most people who oppose Trump are drowning in more information than they can possibly process or use.
To take control of your political emotions, begin by limiting your news intake to what is strictly necessary for you to be an effective activist. Turn off television, radio, and 24-hour news alerts while establishing specific times during the day to check for important updates.
Avoid media reporting that feeds grief, fear, and outrage. Channels like MSNBC may be accurate, but they can leave you feeling overwhelmed and exhausted. Instead, focus on reliable sources that offer high-quality, balanced, actionable information in measured tones.
Not sure whether a news source is psychologically helpful or harmful? Ask yourself:
Does it make me feel informed and inspired to take action?
Or does it leave me feeling anxious, hopeless, and depressed?
The best political news should empower you—not exhaust you.
#2 Be Mindful of Your Social Media Use
Social media can be a source of useful political information, but it’s designed to keep you engaged, not to protect your mental health or make you a better activist.
Doomscrolling through an endless stream of fear-mongering, outrage-baiting, trolling, and dogpiling doesn’t make you more knowledgeable. Instead, it triggers the body’s stress response, locking you in a perpetual state of fight-or-flight.
If you want to use social media despite its downsides, set clear limits. Allocate a little time each day, and choose platforms that encourage constructive engagement while limiting your exposure to toxic content. Bluesky, Mastodon, and Substack seem to be better than most right now.
No matter which option you choose, remember this: Even the most prosocial platforms distort reality, either trapping you in an echo chamber of like-minded individuals or filtering your worldview through a “social media prism” that amplifies the loudest and most extreme voices.
Be sure to use social media in a way that serves you and the cause—not the platform’s bottom line.
#3 Spend Time with People Who Improve Your State of Mind
The people you surround yourself with profoundly shape your emotional well-being.
Emotions are contagious. Even if you limit your exposure to negative media, you can still absorb distress from people who are constantly panicked and outraged.
While it’s natural for your friends and family to share their frustrations with you—and for you to share yours—endless venting without solutions can leave you feeling drained and despondent.
No matter how bad things get, we still need hope and joy. That’s why it’s important to be intentional about how and with whom you process your political emotions.
One of the best ways to do this is by creating or joining a political support group—a space where people can channel their emotions into resilience and action.
In Smart Politics we run a weekly Zoom session where members come together to process our emotions constructively, instead of getting stuck in panic and rage.
, who leads most of our meetings, keeps discussions focused on the positive: sharing coping strategies, learning ways to take action, and supporting each other.1The result? Instead of becoming another space for expressing political outrage and despair, the group builds strength and resilience essential for exercising political power.
Of course, you don’t need a formal support group to improve your emotional state. Simply prioritizing time with people who maintain perspective, inspire action, and find light in the darkness will help you stay calm, focused, and energized for the long haul.
#4 Join Constructive Political Groups
There are countless political organizations working to save American democracy and protect vulnerable communities. Getting involved with one can help you feel like you are making a difference, and that alone can go a long way toward overcoming panic, frustration, and despair.
That said, not all groups are created equal.
Some groups focus more on tearing things down—people, groups, and institutions—than on building constructive alternatives. Others set unrealistic goals or rely on methods that have no real path to success.
The best political groups—the ones that will help you manage your emotions, sustain your activism, and make a difference—share a few key traits:
They have achievable goals
They give you actionable steps
They allow you to see the impact of your actions (not just sending dollars or signing a petition)
They encourage healthy debate and dissent
They focus on finding solutions, not demonizing those they disagree with
Just because a group is well-known or popular among your friends doesn’t mean it is good for your emotional well-being or an effective force for change.
Instead of gravitating toward the loudest voices, seek out resistance leaders who inspire and uplift you. Join groups that are both pragmatic and principled. Work with people who respect and value their fellow activists, treating one another with kindness, compassion, and generosity, even in disagreement. And above all, spend your precious emotional resources on actions that actually work.
#5 Study Positive Histories of Resistance
History is filled with examples of people who overcame oppression. Learning about these movements can give us hope for the future by showing that change is possible.
The Civil Rights Movement in the United States, the Solidarity movement in Poland, and the resistance to apartheid in South Africa are inspiring not just because they were successful but also because they provide a blueprint for action. When we study these movements, we see not just that change is possible but also how to make it happen.
One of the most stressful aspects of politics is feeling helpless. But when you study history, you learn that oppression has been defeated before, and the same strategies that have worked in the past can work again. Understanding how people in the past organized, resisted, and won doesn’t just guide your actions—it also soothes your anxiety by providing concrete actions with a proven track record.
An example of one such valuable historical insight that can buoy you right now comes from political scientist Erica Chenoweth. Their research shows that nonviolent movements are a highly effective way of bringing down repressive regimes. Once just 3.5% of the population mobilizes against the government, authoritarian leaders invariably fall from power.
If that isn’t a source of hope, I don’t know what is.
Staying Calm is a Strategy, Not an Excuse to Disengage
In our current political environment, it’s easy to believe that panic, outrage, and despair are unavoidable reactions to knowing what’s happening to our nation. But as we’ve seen, our emotional state isn’t just a product of external events; it’s also heavily shaped by the environment we create for ourselves.
By managing our news intake, being mindful of social media, surrounding ourselves with supportive people, joining constructive political groups, and studying histories of successful resistance, we can build a calmer political environment—one that empowers rather than exhausts us.
But make no mistake: cultivating a calm environment is not an excuse to disengage from politics.
Yes, avoidance can protect your mental health—but at what cost? Tuning out may shield you from distress in the short term, but in the long run, it allows the worst actors to consolidate power unchecked. Democracy erodes when too many people look away and choose not to act.
That’s why we need to learn to stay informed, calm, and active at the same time.
Authoritarian leaders thrive on chaos and fear because when people feel overwhelmed, they are less likely to organize, resist, and fight back effectively. When we refuse to be emotionally hijacked, we deny them that power.
So take a breath. Create an environment that sustains you. And then let’s get to work.
Want to learn more strategies for staying calm during Trump 2.0? Subscribe to receive next week’s free newsletter on psychological strategies for maintaining your emotional balance.
If you’re interested in joining the Smart Politics Support and Practice Group, DM me or
. We’d love to have you!This article is part of my ongoing series detailing what average citizens can do to save democracy. For an overview of all ten steps, see below.
Hi Karin, I loved your excellent article and only recently realized a truth about the Ne tasks study -/ that the knowledgeable are not in panic nor do they vs those that are interested and engaged but not as knowledgeable (like me at times) can easily get overwhelmed, triggered, panicked. Knowledge and power is so much more appealing. :D
On another note, I’m curious to know all the positive things that are being accomplished.
Happy new subscriber! Could not agree with this more, and this is also one of the major issues my own Substack will be addressing, starting tomrrow. Thanks for your insight and clarity.