Managing stress during an election period
As the election day drew closer, Jane found herself waking up with a sense of dread each morning. The constant barrage of news updates, heated discussions among friends and family, and the uncertainty of the future weighed heavily on her. She had always been politically active, but this time felt different—more intense.
Her sleep was restless, filled with dreams of chaotic debates and looming deadlines. She struggled to concentrate at work, her mind constantly drifting to the latest poll numbers and the potential implications of each candidate’s victory. Even simple activities—like scrolling through social media—became sources of anxiety as she encountered a mix of passionate opinions and misinformation.
Participating in an election is a fundamental way to express our opinions and influence the world around us. While we might expect this opportunity to leave us feeling positive, empowered and confident, it doesn’t always happen that way.
Studies have shown that the period leading up to an election can heighten stress levels nationwide, regardless of whom we support. The constant media coverage, discussions at home, work or online, and worries about how the election results will impact our lives and society can negatively affect our well-being. In extreme cases, these stressors can contribute to what some mental health experts refer to as “election stress disorder.” For many of us, the constant barrage of news, social media debates and political advertisements can make maintaining a sense of calm challenging. Luckily, there are several strategies you can adopt to help manage your stress and stay grounded during this time.
1. Limit Your Media Exposure
The 24-hour news cycle can be overwhelming, especially when it comes to election coverage. While it is good to be an informed citizen, constant news updates can cause information overload. Consider setting specific times each day to check the news and avoid constant updates. Select a few reliable news sources and stick to them rather than getting caught up in sensationalist reporting. Also, avoid news before bed, as it can interfere with your ability to wind down and sleep.
2. Engage in Meaningful Conversations
While engaging in heated debates on social media is tempting, these often lead to increased stress and frustration.
Think about it: Do tweets or one-line zingers ever really change another person’s opinion? Instead, seek out face-to-face or virtual conversations with friends and family open to respectful and thoughtful discussions. This allows for a more meaningful exchange of ideas and can help you feel more connected and understood.
3. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques can be incredibly effective in managing stress. Practices such as deep breathing, meditation, yoga and progressive muscle relaxation can help calm your mind and reduce anxiety. Even just a few minutes of mindfulness each day can make a significant difference in your overall well-being.
Make sure to take a few minutes of quiet relaxation every day without the news or a podcast playing in the background.
4. Stay Physically Active
Regular physical activity is a proven way to reduce stress, improve mood and contribute to overall mental health. Whether it’s a brisk walk, a run, a yoga session or a workout at the gym, exercise helps to release endorphins, which are natural stress relievers. Try pushing away from the sofa and the 24-hour news reporting. Find an activity you enjoy and make it a regular part of your routine.
5. Connect with Your Community
Being part of a community can provide a sense of support and belonging. Whether it’s a church group, an online forum or a social club, connecting with others who share your interests or values can be comforting. Volunteering for causes you care about can also give you a sense of purpose and agency during turbulent times.
6. Focus on What You Can Control
It’s easy to feel powerless during an election cycle, especially when it seems like so much is at stake. Focus on what you can control, such as your own actions and responses. This might include volunteering for a campaign, voting or simply staying informed. Remember that your vote and your voice do matter, and taking positive action can help reduce feelings of helplessness.
7. Take Breaks When Needed
It’s important to recognize when you need a break. If you feel overwhelmed, take time to step away from political discussions and media. Engage in activities that bring you joy and relaxation, whether reading a book, spending time in nature or practicing a hobby.
8. Seek Professional Help if Necessary
If you find that your anxiety is overwhelming and affecting your daily life, consider seeking help from a mental health professional. Therapy can provide you with tools and strategies to manage your stress more effectively. Don’t hesitate to reach out for support if you need it.
The election cycle can be challenging, but it doesn’t have to be overwhelming. By implementing these strategies, you can take control of your stress and maintain a sense of calm and balance. Remember to take care of yourself and prioritize your well-being so you can navigate this period with resilience and grace.
Michelle Yetman, PhD, is a clinical psychologist and clinical associate professor in LSU Health Shreveport’s School of Allied Health Professions and the Children’s Clinic.
