I’ve been reflecting a lot lately on our community and how we’re coping with the constant political pressure and political anxiety in DC. As a fellow Washingtonian and healthcare provider, I see the toll it’s taking on all of us.
Every day, I witness firsthand the political anxiety spreading through our neighborhoods and the political chaos unfolding here in DC and across the country.
The recent wave of layoffs, immigration policy changes, and the growing uncertainty about our economic future have left many feeling powerless.
I’ve even caught myself thinking, “What can I possibly control in the midst of all this?” Yet I remind myself daily—while I can’t control the political landscape, I can control how I care for my body and respond to the stress it’s enduring.
This is what I also try to teach my patients. As a pelvic floor physical therapist, I feel this tension in the bodies of my patients who come seeking relief from symptoms that are caused by the stress they’re carrying.
Key Takeaways
This blog post will help you understand:
- How political anxiety physically manifests in your body, particularly in the pelvic floor
- Simple daily practices you can incorporate into your routine to combat political stress
- Why even just 5-10 minutes of intentional self-care can prevent feeling depleted
- How to create a personalized self-care routine that works specifically for your needs
- When to seek professional support for both physical and mental health concerns
How Political Anxiety in DC Manifests in Your Physical Health
Here in Washington DC, many of us are affected by political change in a way that is uniquely stressful and sometimes traumatic. The political anxiety we experience isn’t just an emotional burden—it’s deeply physical.
I frequently work with patients whose bodies are telling the story their minds can’t process. Political anxiety doesn’t just weigh on your mind—it lives in your tissues, your muscles, your nervous system. Your body keeps the score of every news headline, every policy change, every moment of uncertainty about the future.
This is especially true for the pelvic floor—an area that often holds tension we don’t even realize we’re carrying.
These physical symptoms can appear as:
- Chronic pelvic pain
- Urinary urgency and frequency
- Tension headaches
- Digestive issues
- Sexual dysfunction
These symptoms aren’t imagined—they’re your nervous system’s response to the environment around you.
To everyone in the DC area experiencing job insecurity, separation from loved ones due to immigration concerns, or simply feeling overwhelmed by the divisiveness around us: I see you. I hear you. Your physical symptoms are a valid response to extraordinary circumstances.
Daily Practices for Body-Mind Balance
While I can’t solve the bigger political challenges we face, I can share some of the daily practices that help me combat stress.
These tools help me stay grounded and maintain energy during difficult times.
I don’t get it perfect every day—in fact, most days I only do a small portion of what I’m about to share. But it’s just enough that over time, I’ve noticed a significant reduction in feeling depleted by day’s end.
That gives me enough energy to be productive and enjoy my work while still having something left to spend quality time with my family in the evening.
My Daily Self-Care Routine
Morning:
- 20 mins – I love to snooze my alarm and use this time to do breathing exercises to wake up my body and gentle stretches in bed to jump start my digestion. I use the same types of breath awareness exercises I teach my patients and quite often learn something from my practice that I can use in a session.
- 5 mins – Create an intention for the day and save it on my phone. I use the InsightTimer app widget to keep my intention on my home screen all day. Then I check my calendar and to-do list for the day. I use the Things app to track my to-do list so it stays manageable and updated each day. It is only after doing this that I can set it aside to do my movement and meditation.
- 10 mins – Somatic movement routine to music (includes shaking, bouncing, movement of key target areas I know that I hold stress and tension). On particularly difficult days when the news cycle feels overwhelming, I find this movement especially helpful for releasing the physical tension I didn’t even realize I was carrying.
- 15 mins – Seated meditation with chanting, counting my breaths. This practice helps me center myself before facing whatever political headlines await.
Mid-day:
- 5-10 mins – Walk around the block to clear my head and move my body. Sometimes I use this time to call a loved one or simply observe the resilience of our beautiful city continuing to function despite the chaos.
After work:
- 20-30 minutes – HIIT video or a functional strength routine on alternating days of the week. Physical exertion helps me process the emotions that come with witnessing the struggles in our community.
Evening:
- 5 mins or less – Gentle mobility, breathing, laying on the floor. More often than not, I do this while playing on the floor with my son, finding joy in simple moments of connection.
- Occasionally 10-15 mins – Breathing and visualization for sleep. I have saved several guided meditations on InsightTimer that I can listen to on low volume or with headphones while laying in bed if I have trouble winding down for sleep after a particularly distressing news day.
Mental Health Resources
While physical symptoms can often get our attention, the mental health aspects of political anxiety can sometimes be overlooked. Many Washingtonians could benefit from professional mental health support during this time of living in a politically charged environment.
If you are struggling and looking for mental health therapy, I recommend The Center for Neurocognitive Excellence. They offer specialized approaches including cognitive-behavioral therapy, EMDR, and neurofeedback designed specifically for those experiencing anxiety, depression and trauma.
For evidence-based coping strategies that complement the physical techniques mentioned here, visit their article “Looming Headlines and Political Anxiety in Washington, DC”.
Creating Your Personalized Self-Care Practice During Political Uncertainty
When developing a self-care routine during times of political anxiety in DC, remember this key truth: you don’t have to do it all. Start small and be gentle with yourself.
Some of us are facing the problem of not enough time due to increasing demands at work or family responsibilities. Others are dealing with too much unstructured time due to sudden job loss or other transitions brought on by the current political climate. Either way, a daily practice can help keep you balanced. It provides structure without rigidity.
The beauty of a self-care toolbox is that you don’t need to use every tool every day.
Start with just one practice that resonates with you. Perhaps it’s a few minutes of conscious breathing when you feel tension rising in your pelvic floor. Or a short walk outside when the political discourse becomes too heated.
As you build your practice, pay attention to what your body is telling you. Political anxiety in DC affects people in different ways. What works for me might not work for you—and that’s perfectly okay.
Connecting Individual Healing and Community Resilience
Remember that caring for your body during times of communal stress is not selfish. It’s necessary.
When we attend to our own wellbeing, we become more capable of supporting others and contributing positively to our community’s healing. In Washington DC, where political anxiety affects us all, individual healing ripples outward.
By taking care of ourselves, we’re better equipped to take care of each other. And right now, that’s what our community needs more than anything.
Don’t go at it alone. When Political Anxiety Requires Professional Support
Sometimes political anxiety in DC manifests as physical symptoms that self-care alone can’t address. Your body’s stress response might become chronic, especially when the political situation continues to create uncertainty.
If you’re experiencing:
- Chronic pelvic pain (affecting both women and men)
- Frequent urinary urgency or incontinence (affecting both women and men)
- Sexual dysfunction
- Digestive issues that don’t resolve with basic self-care
- Sleep disturbances that affect your daily functioning
These may be your body’s response to chronic stress and trauma related to our current political climate.
As a pelvic floor specialist here in DC, I offer a free 20-minute consultation to help determine if pelvic floor physical therapy might help address these physical manifestations of political anxiety. Simply schedule a consultation today and take the first step toward relief.
Political anxiety in DC affects each of us differently. But healing is possible—both individually and collectively. Your body deserves care during these challenging times, and you don’t have to navigate this journey alone.
Other Pelvic Floor Physical Therapy Services at Restore Hope PT
Dr. Hope works on a wide variety of pelvic health-related issues with all genders. She works with female sexual dysfunction, constipation, abdominal pain, pregnancy pain, pelvic pain in males and females, urinary incontinence in males and females.