Election cycles can feel like a high-stakes reality show that you didn’t sign up for but can’t seem to escape. The constant barrage of news, debates, and social media commentary can leave anyone feeling frazzled. At Seeking Sunrise Therapy, we get it—election season can be stressful no matter your political views. Here’s how to keep your sanity intact and maintain your mental health during this tumultuous time.
The Emotional Roller Coaster of Elections
From hope and excitement to anxiety and frustration, elections stir up a whirlwind of emotions. With 24/7 news cycles and endless social media discussions, it’s easy to get caught up in the frenzy. Here’s how to navigate this period without losing your cool.
Recognize the Signs of Election Stress
Election stress is a real phenomenon, and it can sneak up on you in various ways:
- Increased Anxiety: If the future feels uncertain, and you’re constantly on edge.
- Sleep Disturbances: Finding it hard to switch off and get a good night’s sleep.
- Irritability: Snapping at friends, family, or coworkers more than usual.
- Physical Symptoms: Experiencing headaches, stomachaches, or muscle tension.
- Social Withdrawal: Avoiding interactions because you’re tired of political chatter.
Strategies for Managing Election Stress
1. Curate Your News Intake
While it’s important to stay informed, overdosing on news can be detrimental to your mental health.
- Set Time Limits: Allocate specific times for checking the news instead of letting it consume your day. Consider adding apps on your phone that limit your screen time on specific sources to reinforce the time boundary you’ve set for yourself.
- Stick to Reliable Sources: Avoid the clickbait and focus on reputable news outlets. Choosing to consume balanced media will help drown out the tendency to hook into anxiety-laden messages more easily.
- Digital Detox: Give yourself regular breaks from social media and news apps. Consider taking a full break (a week, month, or more) based on what your needs are.
- Check in with your nervous system: As you read and consume news and politically related content, invite yourself to check in with your body. Notice if your body responds with stress as you do so. Is your heart rate increasing? Are your shoulders suddenly at your ears? If so, make space for your body to let go of some this tension and get curious about how often this happens for you.
2. Have Healthy Discussions
Talking politics can feel like a minefield. But, it doesn’t have to be. Here’s how to keep it civil:
- Choose Your Audience: Engage with people who respect different viewpoints and can have constructive conversations. Consider if your audience can take feedback, is open to hearing your opinion, or has other life stressors going on.
- Know When to Walk Away: It’s perfectly fine to excuse yourself from heated debates. Get clear with your own boundaries—make a commitment to yourself to exit conversation or physically leave spaces that cross your boundaries. Good ones to possibly consider: yelling or name calling
- Practice Active Listening: Sometimes understanding someone else’s perspective is more valuable than changing their mind. Lean in with curiosity instead of approaching the conversation with a game plan of, “They don’t know what they are talking about.”
3. Embrace Self-Care Like a Pro
Election season is the perfect time to double down on self-care routines. Consider self-care activities that are not just self-indulgent but also take care of the building blocks of your health. Movement, treating illness, food/water, rest, connection, or joy are all avenues worth exploring.
- Move Your Body: Physical activity is a great stress-buster. Whether it’s a jog, a yoga session, or a dance-off in your living room, just move.
- Mindfulness Moments: Incorporate meditation, deep breathing, or simply sitting quietly with your thoughts. Use mindfulness tools like mindful eating, mindfulness apps, or mindful walks to help you stay grounded in the present moment.
- Indulge in Hobbies: Whether it’s baking, reading, art, gardening, or gaming, do something that makes you happy. Getting connected with play, fun, and laughter is medicine!
- Keep an eye on your building blocks: Be sure that you are treating your body with kindness by giving it what it needs. Are you sleeping well? Have you eaten today? This is your reminder to go find your emotional support water bottle and drink it!
4. Strengthen Your Support Network
Don’t go through this alone. Lean on your community and find opportunities to build connection. Humans are social creatures and even if you are a self-identified introvert, we all need some support from time to time.
- Reach Out: Call or text friends and family who lift your spirits.
- Join Groups: Find local or online communities that share your interests or values.
- Volunteer: Helping others can provide a sense of purpose and connection.
5. Focus on What You Can Control
It’s easy to feel powerless in an election cycle, but there are ways to regain your agency. Bring it back to what’s within your control. You may not be able to solve the Nation’s issues but focusing on small achievable action plans helps build agency.
- Educate Yourself: Learn about the issues and candidates to make informed decisions. Consider diversifying your newsfeed through various formats: written, podcast, TV News, and more.
- Get Involved: Volunteer for causes or campaigns you care about. Think about how volunteering might fit into your life. Whether that’s engaging in a text campaign, helping sign people up to vote, or joining a local chapter of your political party.
- Vote: Your voice matters, so make sure it’s heard. Do not buy into the notion that your voice is not important—it is!
Seek Professional Help When Needed
If election stress becomes overwhelming, professional support can make a big difference. Here are some resources:
- Mental Health America: mhanational.org
- National Alliance on Mental Illness (NAMI): nami.org
- Crisis Text Line: Text HOME to 741741 for 24/7 support
Keep Perspective and Find Balance
Election cycles are intense, but they come and go. Your mental health, however, is a constant priority. By recognizing election stress, setting boundaries, practicing self-care, and focusing on what you can control, you can navigate this period with resilience.. Remember, it’s okay to step back and prioritize your well-being.
For more resources and personalized support, visit us at Seekingsunrisetherapy.com. Together, we can get through election season with clarity and calm.
