9 Ways Sandwich Generation Adults Can Protect Their Mental Health During Political Turmoil
In some way, shape, or form political transitions bring uncertainty, and uncertainty breeds STRESS. The constant news cycle, social media debates, and family squabbles can take a toll on mental health—especially for sandwich generation adults that are juggling work, caregiving, and personal responsibilities.
If you’re feeling overwhelmed, you're not alone. Protecting our mental well-being (and that of our loved ones) is crucial.
I’ve put together nine ways to stay mentally strong and emotionally balanced in turbulent times. I focused on tips that you actually have control over because, as you know, we can’t control everything that is going on in our country!
I also included links to resources that you might find helpful.
1. Limit Your News Consumption
Staying informed is essential, but doomscrolling can spike anxiety. Instead of checking updates all day, set specific times to consume news and rely on balanced, reputable sources.
Consider this:
Follow one or two trustworthy news sources instead of clicking every headline. Check out https://www.allsides.com/media-bias/media-bias-chart
Turn off push notifications for breaking news unless it directly affects you.
Ask yourself: Will knowing this information change my daily actions? If not, move on.
2. Control Your Social Media Environment
Talk about a love/hate relationship! Curate your social media accounts by unfollowing toxic accounts, muting triggering conversations, or taking breaks altogether.
Boundaries to set:
Avoid the rabbit hole of reading the comment section on political posts.
Unfollow or mute people who increase your stress.
Use apps like Freedom or StayFocusd to limit screen time.
3. Engage In but Set Boundaries around Meaningful Conversations
Discussing politics with friends and family can be healthy, but it’s easy for conversations to spiral into arguments. Set boundaries:
Decide in advance what topics you’ll engage in and which ones you’ll avoid.
I know it’s cliche but say something like, “I value our relationship, so let’s agree to disagree.”
If a conversation gets heated, redirect it: “I understand this is important to us, but let’s focus on how we can support each other instead of arguing.”
Check out my communication guide, The One-Eighty Bookend Technique for tips on managing challenging conversations.
4. Stay Physically Active to Relieve Stress
Political anxiety is real, but your body doesn’t know the difference between stress caused by a real threat and stress caused by the news. Movement helps release that built-up tension. Just a 5-10 minute self-care snack can do the trick!
Try:
A 5-minute walk to clear your mind.
Stretching or yoga to release physical tension.
Exercise with a friend to combine movement with social connection.
Check out my Bite-Sized Self-Care Snacks
5. Lean Into Spiritual Wisdom
When everything feels chaotic, turning to spiritual or philosophical insights can be grounding.
Tiny Buddha teaches: “When overwhelmed by the chaos of the world, return to the present moment.”
Kate Bowler reminds us: “Life is so beautiful and life is so hard. Holding these truths together is the essence of being human.”
Richard Rohr’s Wisdom Pattern outlines a three-step process for navigating difficult times:
Order: The way we believe things should be.
Disorder: The painful breaking apart of our expectations.
Reorder: A new way of seeing and living, shaped by experience.
In times of political turmoil, we often resist disorder because it feels uncomfortable. But Rohr reminds us that transformation happens when we allow ourselves to move through disorder into a new understanding. Instead of fearing change, we can trust that growth is happening—even in uncertainty.
6. Focus on What You Can Control
Much of our stress comes from trying to change things outside our control. Instead, shift your focus to what you CAN control.
What you can’t control:
❌ Who is in political office
❌ How others react to political news
❌ The decisions of policymakers
What you can control:
✅ How much news you consume
✅ How you respond to conversations
✅ Your daily actions and well-being
💡 Example: Let’s say a new policy is passed that you strongly disagree with. Instead of spiraling into frustration, ask: What action can I take? You might:
Contact your representatives.
Donate to an organization working on the issue.
Educate yourself on how to prepare for potential changes.
Shifting your energy to where you have power creates a greater sense of peace!
7. Support Your Aging Parents and Loved Ones
If you're caring for aging parents, they might be more vulnerable to stress and fear during political changes. Provide reassurance by:
Helping them navigate misinformation. Many seniors rely on TV news, which can be sensationalized. Help them fact-check information.
Encouraging them to focus on their personal well-being. Guide them toward hobbies, social groups, or calming activities.
Being a safe space. Let them express their concerns without feeling dismissed.
8. Know Your Resources: Caregiver & Senior Support Services
As a caregiver, you don’t have to do it all alone. There are resources available to help:
National Alliance for Caregiving (NAC) – Provides research, advocacy, and support for family caregivers. Visit: https://www.caregiving.org
Family Caregiver Alliance (FCA) – Offers caregiver support, education, and resources for families navigating elder care. Visit: https://www.caregiver.org
Eldercare Locator (Administration for Community Living) – A nationwide service that connects seniors and caregivers to local aging services. Visit: https://eldercare.acl.gov
National Council on Aging (NCOA) – Provides benefits programs, health resources, and financial assistance for older adults and their caregivers. Visit: https://www.ncoa.org
💡 Pro Tip: Search “Area Agency on Aging” + [Your State] to find programs near you.
9. Know Your Rights: The Role of an Ombudsman
An Ombudsman is an advocate for seniors living in nursing homes, assisted living facilities, or receiving home care. Their role is to protect residents' rights, investigate complaints, and ensure proper care.
They help with:
✔️ Addressing concerns about neglect or abuse.
✔️ Ensuring quality care for seniors.
✔️ Providing free, confidential support for families.
🔍 How to Find One: Visit The National Long-Term Care Ombudsman Resource Center to locate an ombudsman in your state. https://ltcombudsman.org/
The political climate will always fluctuate, but your mental well-being is within your control. By setting boundaries, limiting negative influences, and focusing on what truly matters, you can navigate political turmoil with resilience and peace.
Remember: It’s okay to step away from the noise. You are more than your opinions. Your mental health matters. 💚💜
Take Care!
Edla
NOTE: It's important to remember that aging is a highly individualized process, and the timing and progression of these stages can vary among individuals. Additionally, lifestyle factors, genetics, and overall health play significant roles in how individuals experience aging.
