Election years can feel like an endless cycle of news and drama, and if you find yourself dreading it, you’re definitely not alone. The constant updates, heated debates, and looming issues on the ballot can stir up a whirlwind of emotions.
In fact, according to the American Psychiatric Association, 73% of Americans are feeling anxious about the upcoming 2024 election.
What you’re experiencing is known as election-related anxiety. But as common as it is, it’s important to find solutions to manage this unique form of stress.
Whether you’re a voter, a political enthusiast, or a mental health professional, you’ll find practical strategies and useful tips to stay informed while supporting your mental well-being.
So, let’s dive in and explore how to navigate the election cycle with less stress and more peace of mind.
Understanding Election-Related Anxiety
Election-related anxiety is a form of stress that arises during election seasons. It’s characterized by feelings of worry, unease, and fear related to the election process or outcomes.
This anxiety can manifest in various ways. It can lead to sleep problems, changes in appetite, difficulty concentrating, and feelings of restlessness or irritability. Recognizing these symptoms is the first step towards managing this form of anxiety effectively.
The Impact of Media on Mental Health During Elections
Media plays a significant role in shaping our perceptions and emotions during election seasons. The constant stream of news updates, political debates, and campaign advertisements can heighten feelings of anxiety and stress.
It’s important to understand that excessive media consumption can exacerbate election-related anxiety. Being mindful of the amount and type of media consumed can help in maintaining mental well-being during these periods.
Practical Stress Management Tips
Managing stress during election season requires a balanced approach. It’s about staying informed without letting the news overwhelm you. It’s also about engaging in activities that help you relax and maintain a positive outlook.
Here are some practical tips to manage election-related stress:
- Limit news consumption
- Engage in positive activities
- Stay informed in healthy ways
Limiting News Consumption
One of the most effective ways to manage election-related stress is to limit your news consumption. Constant exposure to election news can increase feelings of anxiety and stress.
Set specific times to check the news and stick to it. Avoid checking news updates first thing in the morning or right before bed. This goes for however you may receive your news coverage whether that’s through social media, TV news or radio on the way to work.
Engaging in Positive Activities
Engaging in activities that you enjoy can help divert anxiety from election coverage. This could be anything from reading a book, going for a walk, or spending time with loved ones.
These activities can provide a much-needed break and help reduce feelings of stress.
Staying Informed in Healthy Ways
While it’s important to stay informed, it’s equally important to do so in a healthy way. This means being critical of the information you consume and fact-checking news before sharing it.
Avoid getting caught up in rumors and misinformation, which can contribute to election-related stress.
Mindfulness and Meditation
Mindfulness involves being fully present in the moment. It’s about acknowledging your feelings without judgment.
Meditation, on the other hand, can help calm the mind. Even a few minutes of meditation each day can make a significant difference.
Physical Exercise and Nutrition
Physical exercise is a proven stress reliever. It releases endorphins, the body’s natural mood boosters.
Nutrition also plays a crucial role in managing stress. Eating a balanced diet can help maintain your energy levels and keep your mind sharp.
Handling Election Stress in Social Situations
Election seasons often bring heated discussions. These can be a source of stress, especially when interacting with people who have different political views.
It’s important to navigate these situations with care. This can help maintain your mental health and preserve your relationships.
Setting Boundaries in Discussions
Setting boundaries in political discussions is crucial. It’s okay to let others know when a conversation is causing you stress. You can say, “I respect our different opinions, but I’d rather not continue this discussion.” Or “Let’s agree to disagree and talk about something else.” These phrases help end the conversation and let you move on.
You have the right to disengage from a discussion if it becomes too heated or stressful.
Respecting Differences and Practicing Empathy
Respecting differences is key in managing election stress. Everyone has a right to their opinion, even if it differs from yours.
Practicing empathy can also help. Try to understand where the other person is coming from, even if you disagree with their views.
The clinical director for the Los Angeles Outpatient Center suggests, “Know your support and people who see politically similar. And on the other hand, be aware of who may not be the best audience for certain conversations.”
When to Seek Professional Help
Election-related anxiety can sometimes become overwhelming. If you find it hard to cope, it may be time to seek professional help.
Mental health professionals can provide strategies tailored to your needs. They can help you navigate through this stressful period.
Maintaining Perspective Beyond the Election Cycle
An election is important and deserves careful time and attention, especially as November gets closer and you’re faced with making an important decision. Try to keep perspective and acknowledge your boundaries so you can identify when it becomes too much to handle. It doesn’t mean you don’t care, or you’re not concerned about the future – but you might just need a break to re-center yourself and then reconvene.
When you make your mental health a priority, it can be easier to handle these politically charged times.
Resources for Further Support
If you need further support, there are many resources available. Centered Health is a mental health organization that can provide help. Our treatment centers can provide personalized help and plans that can target the root of your anxiety and stress. It’s okay to prioritize yourself even in emotionally heightened times.
Beachside Teen Treatment Center in Malibu, CA
Hillcrest Adolescent Treatment Center in Agoura Hills, CA
