As election season heats up, it's easy to get overwhelmed by the whirlwind of information, debates, and heightened emotions. While staying engaged is important, it's just as crucial to prioritize our mental well-being during these intense periods. This guide offers simple tips to help you maintain your mental health and emotional balance as you navigate this busy time.
Understanding Election Stress
Election stress is a real phenomenon that affects many adults. It's characterized by feelings of anxiety and frustration related to political events and outcomes. Common symptoms include:
- Difficulty concentrating
- Sleep disturbances
- Increased irritability
- Physical symptoms like headaches or tension
Recognizing these signs is the first step in managing election-related stress effectively.
One of the primary drivers of election stress is the uncertainty surrounding political outcomes. As noted in an NPR article, "Uncertainty is a breeding ground for anxiety and fear," which can make feelings of worry worse during stressful times. Many of us naturally want to know the future; we wish to predict outcomes. When faced with uncertainty, it's common for our minds to race toward worst-case scenarios.
To combat this habit, experts suggest reframing our thoughts. Instead of spiraling into catastrophic thinking, consider asking yourself: "How likely is that worst-case scenario? Can I manage to cope with that? What aspects of the situation can I control to navigate possible outcomes?"
Focusing on what we can control helps us feel more in charge and reduces our stress and anxiety levels, ultimately fostering a more balanced response to the electoral landscape.
How to Manage Election Stress
Setting Boundaries with Media Consumption
In our hyper-connected world, it's easy to become overwhelmed by the constant stream of election news. To maintain your mental health:
- Set specific times for checking news updates
- Limit social media usage, especially before bedtime
- Choose reliable news sources and avoid sensationalist content
- Consider using apps that limit your screen time
Remember, staying informed doesn't mean being plugged in 24/7.
Practicing Mindfulness and Relaxation Techniques
Mindfulness can be a powerful tool for managing election stress. Try these simple exercises:
- Deep Breathing: Take five slow, deep breaths, focusing on the sensation of air entering and leaving your body.
- Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, from your toes and working up to your head.
- Mindful Walking: Take a walk outside, paying close attention to your surroundings and the physical sensations of walking.
These practices can help ground you in the present moment, reducing anxiety about future outcomes.
Staying Connected with Supportive Communities
Don't underestimate the power of social support during stressful times. Engage with friends, family, or community groups that provide a positive, supportive environment. Share your concerns, but also make time for non-political conversations and activities that bring you joy.
Maintaining a Balanced Perspective
During election season, it's easy to get caught up in a cycle of worry and catastrophic thinking. To maintain balance:
- Focus on what you can control, like your own actions and responses
- Remember that election outcomes, while important, don't define your entire life
- Practice gratitude by regularly noting things you're thankful for
- Consider the long-term perspective rather than getting caught up in day-to-day fluctuations
Engaging in Healthy Activities
Physical activity and creative pursuits can be excellent stress-busters. Consider:
- Regular exercise: Even a 30-minute walk can boost your mood and reduce stress
- Creative hobbies: Painting, writing, or crafting can provide a welcome distraction
- Outdoor activities: Spending time in nature has been shown to reduce stress and improve overall well-being
Find activities that you enjoy and make them a regular part of your routine.
Seeking Professional Help
If election stress is significantly impacting your daily life, don't hesitate to seek professional help. A mental health professional can provide personalized strategies to manage stress and anxiety. Many therapists now offer online sessions, making it easier than ever to access support.
Conclusion
While elections are undoubtedly important, your mental health should always be a top priority. By implementing these strategies — setting media boundaries, practicing mindfulness, staying connected with supportive people, engaging in healthy activities, maintaining perspective, and seeking help when needed — you can navigate election season with greater resilience and emotional balance.
Remember, taking care of your mental health isn't selfish — it's essential. A mentally healthy voter is better equipped to make informed decisions and contribute positively to our democratic process.
Ready to talk to someone about election stress? Reach out to our adult counseling & therapy services program for support. Together, we can foster a healthier approach to civic engagement.
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About the Authors
Mariana Heyel, Communications Coordinator at Acenda, is a South Jersey native who ventured to the University of South Carolina for her undergraduate degree, where she studied Marketing and Entrepreneurial Management. Passionate about connection, good stories, and the importance of mental health in her life.
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.
Sources:
NPR - Stressed about politics? Here are 5 ways to take care of your mental health