Election season. It’s a lot.
The convergence of many factors in the 21st century has contributed to a rise in election-related stress and anxiety. Since 2016, regardless of party affiliation, over half of Americans have reported elevated anxiety, stress, fear, sleeplessness, etc. related to presidential elections.
Although not a comprehensive list, some contributors to this increased anxiety are the presence of 24/7 newsfeeds, social media algorithms, the threat of disinformation, and polarized, fear-based messaging about what will happen if the “other” is elected.
If you are one of the many who are experiencing increased stress or anxiety related to the coming election, here are some tips for emotional regulation, boundary-setting, advocacy, perspective, self-care, and/or community-building.
8 Tips for Mental & Emotional Health in Election Season
1. Engage in healthy information-gathering practices. Just because information and news feeds are available 24/7 does not mean we should engage as much as possible. Think of ingesting media like eating. Get what you need but don’t make yourself sick. Listen to your body if it starts telling you it’s “full” through overwhelm, anxiety, lack of sleep, etc., and disengage.
2. Connect with supportive, non-triggering, social support. Some relationships are meant for tense, sensitive times. And, some are not. Election stress can make it tempting to isolate yourself or engage with people who feel supportive but actually are upsetting or triggering. Choose your company, content, and conversation carefully in these days.
3. Prioritize day-to-day controllables. Our bodies and brains do better when they feel safe and experience predictable, familiar routines. When stressed, it is even more important to engage in our normal hygiene, sleep, and social practices.
4. Do (or don’t) do something. Some people feel better by being proactive, engaging in advocacy, helping sign people up to vote, etc. Some people feel better doing their best as an individual. And, this can vary from election to election, season of life to season of life. What you need to do in this election may be different from previous or future ones.
5. Up your emotional regulation game. The political landscape is almost always contentious but, at its worst, it can be life and/or values-threatening. Breathwork, meditation, grounding practices, physical activity, hugs from safe people, and even laughter can work to bring our minds and emotions out of a place of threat and back into a space where we can think more clearly and get the support we need.
6. Engage in healthy cultural awareness discussions. This isn’t for everyone but may be particularly helpful for those doing clinical work. For those who are ready to do some challenging internal work, cultural awareness groups can help us not only better understand ourselves and our values but have a clearer grasp of “others” to work toward understanding and unity.
7. Make a “day after” plan. We don’t know who is going to win this election. But, when it’s all over, about half the country will be happy with the outcome and the other half will not. Make a plan for both considering the support you may need or what others may experience. Be gentle with yourself and others and revisit the tips above as needed.
For additional resources/reading on this topic:
- https://clearlyclinical.com/podcast/ceu-election-stress
- https://caps.umich.edu/content/manage-election-related-stress-information
- https://jedfoundation.org/resource/election-stress-tips-to-manage-anxious-feelings-about-politics/
- https://www.headspace.com/articles/election-anxiety
- https://www.apa.org/news/press/releases/2016/10/presidential-election-stress
Published October 23, 2024 by Anne Rulo, Author, Speaker, Therapist. www.annerulo.com. FB/IG/Twitter @annemrulo