Coping With Political Stress During Recent U.S. Visa Restrictions: A Therapist’s Perspective

Finding Steady Ground in an Unsteady Political Moment

I have been feeling the weight of the current political climate in the United States in a very personal way. As a therapist, I sit daily with people who are anxious, exhausted, and overwhelmed by the news cycle. As someone with personal ties to Liberia—one of the countries named in recent reports about a U.S. immigration visa ban affecting roughly 75 nations—this moment is not just professional for me. It is deeply personal. Even when I try to keep some distance from politics, the uncertainty has a way of finding me anyway. This post is not meant to persuade or debate policy. It is meant to offer steadiness. My goal is to share what I am seeing, what I am feeling, and practical ways to cope with stress and anxiety when the political environment feels relentless.

When the News Hits Close to Home

When policies or proposed bans involve your country of origin, they do not stay abstract. They touch family members, friends, and memories. I have loved ones who still live in Liberia and others who travel back and forth. News about visa restrictions—even when details are unclear or evolving—can quickly trigger fear: “Will I be able to see my family? Will they be safe? What happens next?”. I see the same reaction in many of my clients, whether immigration affects them directly or not. Political stress often shows up as trouble sleeping, irritability, difficulty concentrating, or a constant sense of dread in the background.

How Misinformation Fuels Anxiety

One of the most difficult aspects of this moment is the volume of misinformation circulating online and through word of mouth. Headlines are shortened, context is stripped away, and rumors spread faster than verified facts. I regularly hear statements that are exaggerated, incomplete, or simply untrue, yet they carry a strong emotional punch.

Misinformation increases stress because it:

* Creates a sense of imminent danger, even when timelines or details are uncertain

* Makes people feel powerless and blindsided

* Encourages catastrophic thinking (“This will ruin everything”)

Being mindful about where and how we get information is one of the most underrated mental health tools we have right now.

Grounding Yourself When Anxiety Spikes

When political stress feels overwhelming, I encourage clients—and remind myself—to come back to basics. These are not dramatic interventions, but they are effective.

Some practical steps include:

* Limit news intake: Choose one or two reliable sources and check them once or twice a day. Constant monitoring keeps your nervous system on high alert.

* Pause before sharing: If a story spikes your anxiety, take a moment to verify it before passing it along. This protects both you and others.

* Name what you are feeling: Saying “I feel scared” or “I feel angry” helps the brain process emotion rather than amplify it.

Calming the Body to Calm the Mind

Stress related to politics often lives in the body. Even when we think we are “fine,” our muscles, breathing, and sleep patterns may tell a different story.

I often suggest:

* Slow, intentional breathing for two to three minutes

* Gentle movement such as walking, stretching, or yoga

* Returning to routines that create predictability, like regular meals or bedtime rituals

These actions send a signal of safety to the nervous system, which reduces anxiety at its source.

Staying Connected Without Burning Out

It is possible to care deeply and still protect your mental health. You do not have to disengage completely, but you also do not have to carry everything alone.

Consider:

* Talking with trusted friends instead of debating strangers online

* Focusing on small, meaningful actions rather than the entire system

* Reaching out to a therapist or counselor if the stress feels unmanageable

As a therapist, and as someone personally affected by these conversations, I can say this with certainty: tending to your mental health is not avoidance. It is resilience.

A Closing Thought

This moment is heavy for many of us. For me, it blends my professional role with my personal ties to Liberia, watching policies discussed that echo far beyond headlines. If you are feeling unsettled, you are not weak—you are responding to uncertainty.

Be gentle with yourself. Stay informed, but stay grounded. Remember that caring for your mental health is one of the most meaningful ways to navigate an uncertain political landscape.

You Do Not Have to Navigate This Alone

If the current political climate is weighing on you—whether through anxiety, fear, exhaustion, or a constant sense of uncertainty—support can make a meaningful difference. Therapy offers a space to slow things down, separate facts from fear, and reconnect with a sense of stability and agency. Reaching out for help is not a sign that something is “wrong” with you; it is a proactive step toward caring for your mental and emotional well-being.

If you are feeling overwhelmed and would like professional support, I invite you to reach out. I offer a free consultation for individuals who want to explore whether therapy might be helpful during this time. Sometimes having a calm, grounded space to talk things through is exactly what is needed. You deserve support, clarity, and relief—and you do not have to carry this moment alone.