Election Anxiety & Stress | Mental Health Tips
With election season in full swing, many of our clients report struggling to manage the overwhelming influx of news as they prepare for Election Day on November 5th. Constant social media updates and the 24/7 news cycle can leave us feeling helpless or stuck in a loop of worry. Heated discussions and arguments with those around us can further add to this stress. If you feel a sense of dread or paralysis as you scroll through social media, or anticipate another political debate with loved ones, you are not alone.
Finding the right balance between staying informed and protecting our own mental well-being can be incredibly challenging. While we want to engage in politics as responsible members of society, we also have to prioritize our own self-care and emotional health. It’s a delicate dance between staying connected, taking meaningful action, and preserving our well-being.
Prioritizing mental health during stressful times isn’t selfish—it’s necessary.
Fortunately, our clients feel more empowered once they learn that there are things they can do to help reduce their election-related anxiety and overwhelm. We hope that these six strategies can also help you regain a sense of peace and control over your life in uncertain, high-stakes times.
Six Strategies to Manage Election Anxiety
Be Mindful With News Consumption
It’s important to establish boundaries around the amount and type of news you consume. Instead of endlessly scrolling through social media for updates or leaving the news on all day, you might consider more mindful alternatives.
For example, reading a summary of daily news highlights or scheduling 30-minutes in the morning or evening to browse Twitter can create structured limits on your news intake. Additionally, rather than relying on social media, you might find it more engaging and intentional to read a newspaper or listen to podcasts to explore topics that matter to you.
The goal is to consume news that helps you make thoughtful decisions. We want to avoid being bogged down by low quality or emotionally manipulative information sources, which inevitably leads to feelings of overload.
Curate Your Social Media Feeds
Our social media feeds can feel like a double-edged sword. On one hand, they keep us connected to current events and relevant information, but on the other, they can add fuel to anxiety. In order to prevent this while protecting our peace, we can be more selective about the social media accounts we expose ourselves to. We can unfollow or mute accounts that stir up stress or negativity.
Instead, try to follow pages that inspire action, provide accurate information, or offer moments of levity and creativity. We find that it’s best to be proactive about this ahead of time to avoid feeling bombarded by content when you’re overwhelmed. Curating your feed helps create a space where your social media habits contribute to your well-being instead of adding to your anxiety.
Participate In Political Discussions Consciously
Election season often brings about intense debates among our friends, family, and coworkers. Feeling the constant pressure to engage in political discussions can take a toll on our mental health, leading to anxiety, frustration, and even exhaustion. Unfortunately, this can also negatively impact our relationships with our loved ones, especially if we hold opposing political beliefs.
It’s important to recognize that you can mindfully approach these discussions in order to decide how you choose to engage. You can clarify your intention and motive while creating space to preserve important relationships–even amid heated political debates.
You may ask yourself,
- “What is my goal for this conversation? Am I trying to learn, educate, or simply vent my frustrations?”
- “Is this the right time and place for this discussion, or would it be more productive in a different context?”
- “How much emotional energy am I willing to invest in this conversation, and is it worth the potential stress?“
- “Is this discussion productive? Will it lead to meaningful understanding or progress, or is it likely to devolve into a circular argument?”
Depending on the answers to these questions, you may need to establish boundaries around when, where, and how you engage in these conversations—or whether to engage at all. Make sure to check in with yourself often to honestly assess your state of mind and energy levels.
You can engage in productive discussions while maintaining your energy, protecting your mental health, and preserving meaningful relationships during election season.
Take Small but Meaningful Actions
Feeling helpless during election season can add to anxiety, but taking small and meaningful steps can have a big impact. Here are some ways you can get involved to contribute to the causes you care about:
- Make a donation to an organization or a candidate you want to support–even a modest contribution can make a big difference.
- Call your representative to demand accountability or policy change.
- Sign a petition on important issues or write a letter to your representative.
- Volunteer for a campaign, offer your time to a candidate or cause you believe in. Help with phone banking, canvassing, or digital outreach.
- Engage in local politics by attending city council meetings or getting involved with local advocacy groups to address issues in your community.
When you take action, you can help mitigate the feelings of helplessness that may come with election anxiety, while empowering yourself to be a part of the larger movement. Remember that small and collective efforts can create significant outcomes.
Participate in Nourishing Activities
When we are overwhelmed or feeling anxious, it’s normal to feel unmotivated when it comes to taking care of ourselves. But it’s important to make space for self-care, especially during stressful times.
When we can radically accept this duality, we can overcome the resistance we feel, while intentionally engaging in activities that bring us joy or comfort. Making time for rest, creativity, hobbies, regular movement, meaningful relationships, or any other nourishing activities can be the boost we need to engage with the news and others during election season.
Know When To Step Away
You don’t have to carry the weight of the election on your shoulders 24/7. It’s easy to feel like you have to stay constantly engaged, but stepping away when you need a break is essential for your mental and emotional health. Remember that it’s okay to disconnect from the news, social media, or political discussions if they’re starting to drain your energy or overwhelm you.
When anxiety becomes too much, giving yourself permission to pause and recharge is not a sign of indifference; it’s an act of self-preservation.
The election process is a collective effort, and you are one part of that whole. Stepping away when necessary ensures that you can re-engage with a clear mind and a healthy perspective. Remember, the goal is to make sustainable and thoughtful contributions—not to burn out before the finish line.
About Esther Kwon
Esther Kwon is Stella Nova’s Intake & Administrative Assistant, and helps support new clients as they’re getting started at Stella Nova. She strives to make every new client feel comfortable, safe and supported as they work together to find a match. Her favorite self-care is doing yoga, journaling, rock climbing, crocheting amigurumi, and longboard skating.
Feeling overwhelmed by election-related anxiety and stress? Esther can help you get connected with a therapist who can help you manage your feelings of overwhelm. Schedule a free, 20-minute phone consultation to get started today.
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