8 Tips for Dealing with the Stress of Election Season

Election season can be an overwhelming time for many people. Whether it’s the constant media coverage, polarizing conversations, or uncertainty about the future, it’s not uncommon to experience heightened stress and anxiety during this period. In fact, recent data shows that 73% of Americans feel stressed about the 2024 U.S. election, with nearly half reporting an increase in overall anxiety compared to the previous year​. So, if you’ve been feeling on edge, you’re certainly not alone.

Election season brings up so many unknowns and strong emotions, especially when it feels like so much is at stake. It’s natural to feel a sense of fear, frustration, or even helplessness when faced with the uncertainty of political outcomes. Additionally, the 24-hour news cycle, social media debates, and conversations with loved ones who may not share the same views can contribute to stress levels. Here are some practical tips to help you manage the anxiety that can arise during election season.

1. Set Boundaries on News and Social Media Consumption

While staying informed is important, constant exposure to political news can increase stress levels to an unhealthy level. Consider limiting your news intake to certain times of the day or setting a timer for how long you spend on social media. It’s okay to take a break from the news cycle to protect your mental health.

2. Be Mindful of Your Social Interactions

Engaging in political discussions, especially with people who have differing opinions, can escalate anxiety. You have the right to set boundaries in these conversations. It’s perfectly okay to say, “I’d rather not talk about politics right now” or to walk away if a conversation becomes too heated.

3. Practice Self-Care and Relaxation Techniques

Take time to relax and unwind, whether through meditation, yoga, journaling, or simply deep breathing exercises. These activities can help reduce feelings of anxiety and stress by centering your mind and body. Even a few minutes of mindfulness practice can have a significant impact on your emotional well-being.

One study, which analyzed 47 clinical trials with 3,515 participants, found that even short sessions of mindfulness practice (5 to 10 minutes) led to a decrease in stress-related symptoms. Another research study from Harvard found that a consistent mindfulness practice can lead to measurable changes in brain areas associated with stress and anxiety.

4. Get Outside and Move

Physical activity is also a powerful tool for managing stress. Taking a walk, going for a run, or even just stretching can help clear your mind and release pent-up anxiety. Studies show that exercising or spending time in nature, away from screens, can help reset your nervous system and reduce feelings of depression, anxiety, anger and overwhelm.

5. Stay Connected with Supportive People

When election stress feels too overwhelming, reach out to friends, family members, or support groups who share your values or offer a compassionate ear. Even though political conversations can be stressful, feeling supported by those around you can help reduce feelings of isolation.

6. Focus on What You Can Control

It’s easy to feel powerless during election season, especially when the outcomes are uncertain. Instead of fixating on things outside of your control, focus on actions that make a difference in your community, such as volunteering, educating yourself about key issues, or taking care of your personal well-being.

7. Prepare for Election Day with Self-Care

Whether you’re voting by mail, heading to the polls, or not voting, make a self-care plan for election day and the days following. This might include having your favorite meal, spending time with loved ones, or engaging in activities that bring you joy. Remember to pace yourself and take breaks when needed.

8. Seek Professional Support if Needed

If election-related stress becomes overwhelming, it’s important to seek help. Speaking with a therapist can provide a safe space to process your emotions and develop coping strategies. Mental health professionals are here to support you through these challenging times, so don’t hesitate to reach out.

Conclusion

Election season is undoubtedly a stressful time, but you don’t have to navigate it alone. By setting healthy boundaries, practicing self-care, and focusing on what you can control, you can protect your mental health and manage anxiety more effectively. Remember, it’s okay to take a step back when you need to, and to prioritize your well-being above all else.

If you’re feeling overwhelmed and would like to talk to a therapist, we’re here to help. Give us a call or fill out an intake form to schedule an appointment.