Mental Health Strategies for Protecting Your Peace This Election Season

Nov 30, 2024 By Caroline Adelman, PhD and Kelly Dunn, LCPC

Election season is a time of heightened emotions, intense media coverage, and widespread uncertainty, often leading to significant stress for many individuals. Stress surrounding elections can arise from a variety of factors, including polarized political views, fear of future policy changes, and a 24-hour news cycle that can feel overwhelming to digest. As the political landscape becomes increasingly divisive, election-related stress is becoming more prevalent, with many individuals experiencing anxiety, frustration, and even a sense of helplessness during election season. Understanding the root causes of this stress and adopting evidence-based strategies to manage it can help people navigate this period with greater resilience, intentionality and emotional stability.

Causes of Election-Related Stress

One of the main drivers of election-related stress in the United States is the deepening political polarization. Political differences are often tied to core personal values, making political disagreements feel both personal and threatening at times. When people perceive that their values, bodily autonomy, financial security, or identities are under attack, stress and anxiety are natural reactions. Additionally, the uncertainty surrounding elections, including the potential for unpredictable outcomes, can amplify feelings of anxiety, particularly when high-stakes issues like healthcare, immigration, or climate policy are involved. The role of the media, particularly social media, is also a significant contributor to election stress. Constant exposure to political news, particularly sensationalized or partisan coverage, can create a sense of urgency and crisis that makes it difficult to regulate our nervous systems and respond with intention. This phenomenon is further exacerbated by the pressure to stay informed and participate in political discussions, which can lead to burnout and feelings of powerlessness, especially when the information is negative or divisive. Finally, navigating the social dynamics of elections can be very stressful. Families, friends, and co-workers may hold differing political views, leading to tension in personal relationships. The human brain is hardwired to crave social belonging and to feel acute emotional pain in the face of social rejection, so fear of interpersonal conflict or pressure to conform to group opinions can create additional layers of emotional strain during election periods.

Evidence-Based Strategies for Managing Election-Related Stress

Although the stress associated with elections is real, the following strategies can help people manage their emotional responses and maintain a sense of control during election season:

Practice healthy boundaries around media consumption

A key recommendation is to set boundaries around media consumption. As tempting as it may be to refresh your news feed every 30 seconds during election season, research suggests that being intentional about exposure to political news and social media can reduce anxiety and improve overall well-being. Research has shown that individuals who actively regulate their media intake during election seasons experience lower levels of stress and anxiety. While staying informed during election season is a values-driven choice for many, checking the news at designated times and managing exposure to emotionally charged content can help with mitigating overwhelm and maintaining perspective. Notice how you feel when engaging with the news and use this awareness to guide your boundaries. If news coverage is taking a toll on your mental health this week, remember it’s perfectly okay to take a break and care for yourself.

Focus on what you can control

One of the most effective ways to manage stress is to focus on what is within your control, rather than becoming consumed by the broader political landscape. This includes participating in the electoral process by voting, educating yourself on key voting issues, volunteering, or engaging in community advocacy for causes that matter to you personally. Research shows that taking proactive steps, such as volunteering for campaigns, text or phone banking to encourage voter participation, or getting involved in local initiatives, can provide a sense of agency and purpose, reducing feelings of helplessness during election season.

Stay grounded in your values

Elections often challenge personal beliefs and values, but staying centered on these core principles can provide emotional stability. Mindfulness and reflection practices, such as journaling or meditation, can help individuals reconnect with their values and maintain perspective during contentious political periods. These practices can buffer against the impact of external stressors and enable individuals to respond to political events with a greater sense of clarity and purpose.

Engage in activities that help to regulate your nervous system

Research consistently highlights the importance of self-care and community care during stressful times. Engaging in activities that promote physical and emotional well-being, such as exercise, spending time in nature, connecting with loved ones, engaging in a creative hobby, or practicing relaxation techniques, can mitigate the physiological effects of the stress response. Maintaining healthy routines and prioritizing sleep, nutrition, and relaxation are essential for emotional resilience during election season and other stressful periods. Consider creating a self-care plan specifically for election day to help manage stress around polling coverage. Identify activities that help you relax, set boundaries for media consumption, and plan breaks to check in with yourself and your loved ones throughout the day. If watching results unfold tends to increase your anxiety, you might schedule specific times to check updates, or even choose to engage in calming or grounding activities instead. Having a plan ahead of time can give you a sense of control and resilience during an otherwise high-stress period.

Seek Support

Talking to friends, family, or mental health professionals about election-related stress can provide validation and help to reduce feelings of isolation. In fact, social support has been shown to be one of the most effective buffers against toxic stress, providing both perspective and emotional relief. Whether through formal therapy or informal conversations with supportive loved ones, discussing emotions with trusted individuals can provide reassurance and validation during uncertain times.

Staying Centered During Election Season

During election season, it can be easy to get caught up in the drama and intensity of political discourse, but mindfulness, attention to your core values, taking an active stance, and intentional living can help to counterbalance the stress of this time. Take time to reflect on the issues that matter most to you and think about how you can contribute to positive change in ways that align with your personal values and bandwidth. When engaging with others who do not share your political views, practice engaging from a stance of kindness and curiosity, and consider respectfully disengaging if you recognize that a particular interaction is doing more harm than good. By focusing on these constructive actions, you can maintain a sense of control and purpose, even amid political uncertainty.

Election-related stress is a common experience, but it doesn’t have to dominate your emotional landscape. By understanding the causes of this stress and employing evidence-based strategies, you can navigate election season with greater resilience. With the right mindset and support, it’s possible to remain engaged in the political process without being overwhelmed by election-related stress.