Preserving Your Mental Health in an Election Year
During this election season, many of us are experiencing heightened stress. While the body's stress response can be protective, frequent and intense stress can be detrimental to our well-being. This is especially true for those living with mental health conditions. The constant barrage of political news and social media updates during an election year can take a toll on mental health, leading to increased stress, anxiety, and heightened distressful uncertainty. As we navigate this election year, it's important to find healthy ways to manage the influx of political information and discussions. (1) (2) (5)
In times of stress and anxiety due to societal uncertainty and upheaval, it's important to stay informed from reliable sources and take action aligned with personal beliefs and values. Channeling these emotions into making a difference, such as through volunteering or sharing information, can be empowering. However, if stress becomes overwhelming and persistent, seeking mental health care is crucial. People with preexisting anxiety and depression may be particularly vulnerable and should prioritize managing their symptoms. It's essential to pay attention to the impact of these feelings on daily life and seek intervention if necessary (3)
What to look for
Dr. Ken Jones, Behavioral Health Clinical Officer for Texas Health Resources, relates that angst and anxiety is increased in election cycles, and states, “A recent survey indicated that 76% of Americans cited uncertainty about the future of our country as a significant source of stress, while 66% admitted feeling stressed by our current political climate.” Jones encouraged that it is advantageous to recognize signs of political stress, as it can become problematic to one's mental health.
Moderate to intense anxiety for prolonged periods of time
Emotional avoidance (self-medicating with alcohol/drugs, little energy left for family/friends, increased irritation/“on edge”)
Increased feelings of hostility or aggression
Obsessive or compulsive consumption of political news
Detaching from normal human interactions in favor of hyper-engagement in online political debates or discourse (4)
Managing Election Stress with Boundaries
It's essential to stay informed, but taking breaks from the 24-hour news cycle is equally important for maintaining mental well-being. Doomscrolling, (compulsive consumption of negative news) is commonplace these days during our election cycles. Consider spacing out news intake throughout the day and ensure it's from reputable sources. Perhaps practice finding common ground rather than perpetuating heated arguments. Try hitting the pause button on a discussion about politics when those involved become emotionally dysregulated. Verbalize with those close to you that you have to change the subject to something less heavy. (1) (4)
What Being Present Can Do
Practicing mindful news consumption and being aware of how certain content or conversations are affecting you can help reduce stress. Engaging in self-care activities like meditation, relaxation techniques, and maintaining physical health through proper nutrition, exercise, and sleep are essential. Some tenets of ACT therapy might be helpful here.
Expansion and Acceptance
“Expansion/acceptance” practices allowance of uncomfortable feelings, sensations, and urges, instead of trying to push them away. Scan your body, observe where you feel the distress the most intensely, and breathe air into the place where you feel the discomfort. Give it space to be there.
Connection
“Connection” strives to focus on what we are doing in the here-and-now experience with openness, instead of dwelling on what has happened or what might happen. (1)(3)(4)(6)
Trust the wait
Uncertainty makes catastrophizers out of the best of us. It feeds anxiety and depression and can create a narrative that only ends in doom. We can challenge that somewhat by asking what the likelihood of a worst-case scenario actually is, but its control one seeks when uncertainty is so intolerable. Waiting for election results can make us feel very much out of control. But if it’s change we want, wait we must. Waiting is a normal part of living. While waiting for the election to know what the next 4 years may look like, we can think, wonder, study, ponder, pray, or meditate about the thing we actually have control over, our voice. We get a chance to be very sure about our choice in this “waiting”. We get a chance to build trust in ourselves and have confidence in what we stand for. (6)
We are in this together
In the midst of the election year, it is important to prioritize our mental well-being and engage in political discussions with empathy and respect for differing opinions. Healthy dialogue is unlikely in hostile environments, so it is best to disengage from uncivil exchanges. By caring for ourselves and showing respect to others, we can navigate this season in a healthy manner. It is crucial not to get caught up in stressful arguments and isolate ourselves from those with differing political views. Connecting with others who have different perspectives can help reduce tensions. Use "I feel" statements to express your opinion calmly and avoid letting conversations become heated. Celebrate if your candidate comes off as the victor, but acknowledge the feelings of those who may be disappointed. Regardless of the election outcome, it is important to continue advocating for policies that benefit all individuals. (2)(3)(4)(5)(6)
4- https://attheu.utah.edu/facultystaff/8-good-mental-health-tips-ahead-of-the-election/
5- https://namica.org/blog/managing-election-related-stress/
6- https://www.aipc.net.au/articles/six-principles-of-acceptance-and-commitment-therapy/
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.