Managing Election-Related Stress
Election season can bring heightened emotions, uncertainty, and stress. As a therapist, I often see individuals experiencing a wide range of stressors during this time—whether it's due to political polarization, the constant news cycle, or concerns about the future. Understanding how to manage these feelings is essential for maintaining mental health during such high-pressure periods. Here are strategies that can help you navigate election-related stress:
1. Limit Media Consumption
The relentless stream of news, social media updates, and commentary can easily overwhelm. The desire to stay informed often leads to constant checking of updates, which can amplify anxiety. One helpful approach is setting boundaries around your media intake. Designate specific times during the day to catch up on news and give yourself breaks from the 24/7 cycle. Turn off notifications or unfollow sources that provoke distress. This allows you to stay informed without becoming emotionally flooded.
2. Focus on What You Can Control
Election results can feel unpredictable, and this uncertainty is often a source of stress. When anxiety arises from feeling powerless, it can help to focus on actions within your control. Whether that means voting, volunteering, or having meaningful conversations with those around you, these actions offer a sense of agency. Remind yourself that while the outcome of an election may be beyond your individual control, your participation in the democratic process is a valuable contribution.
3. Practice Grounding Techniques
In moments of heightened anxiety, grounding techniques can help bring you back to the present moment. Simple practices like deep breathing, progressive muscle relaxation, or mindfulness exercises can lower your stress response. For example, deep breathing activates the parasympathetic nervous system, which helps reduce anxiety and promotes relaxation. Taking a few minutes to focus on your breath or observe your surroundings mindfully can have a calming effect.
4. Set Boundaries in Political Conversations
Election season often brings political conversations into personal spaces, including family gatherings and social media. These discussions can become heated and emotionally charged, leading to stress and conflict. It’s okay to set healthy boundaries in these interactions. If a conversation becomes overwhelming, it’s perfectly fine to say, “I’d prefer not to discuss politics right now.” Prioritize your well-being by knowing when to engage and when to step away from potentially harmful discussions.
5. Stay Connected to Supportive People
Social support plays a critical role in how we cope with stress. Reaching out to friends, family, or a therapist during stressful times can provide a sense of connection and reassurance. Discussing your concerns in a non-judgmental space can help relieve anxiety. Make time for people who uplift and support you, and remember that you’re not alone in feeling stressed during the election season.
6. Engage in Self-Care
Self-care becomes especially important during high-stress times like election season. Engaging in activities that bring you joy, comfort, or relaxation can help counterbalance the stress. This might include exercise, reading, art, cooking, or spending time in nature. Prioritizing sleep, healthy eating, and regular movement are foundational aspects of self-care that can help reduce anxiety and boost mood.
7. Limit “Doomscrolling”
“Doomscrolling” refers to the act of endlessly scrolling through negative or distressing news on social media or news platforms. While it can feel tempting to stay engaged with the latest updates, this habit often increases stress levels. If you notice yourself caught in this loop, take a moment to step back and reassess. Instead of mindlessly scrolling, opt for content that nourishes or distracts in a positive way—such as humorous videos, uplifting stories, or creative content.
8. Seek Professional Help if Needed
For some, the stress related to elections and the political climate can be overwhelming and persist even after the results are in. If you find that your anxiety is interfering with your daily life, it may be beneficial to seek professional support. Talking to a therapist can provide tools and strategies for managing distress, processing emotions, and finding balance.
Conclusion
Election-related stress is a common experience, but it doesn't have to take over your life. By incorporating these strategies—limiting media exposure, focusing on the present, setting boundaries, and prioritizing self-care—you can manage the emotional challenges that often arise during election season. If you’re struggling, don’t hesitate to reach out for additional support. Your mental well-being is just as important as staying informed.