Written by Samantha Carter
Election seasons are known to stir a mix of emotions – hope, anxiety, excitement, frustration, and even anger. Therefore, as we head into the 2024 election season, it’s important to recognize the toll that the constant political discourse, media coverage, and societal division can take on our mental health.
Navigating these turbulent times while maintaining a sense of emotional well-being is paramount. After all, if we don’t put on our own oxygen mask first, what impact can we truly have on the general public or the election process?
Whether you’re deeply invested in politics or prefer to keep your distance, the 2024 election season will likely affect you in one way or another. With that in mind, let’s go over ten ways you can prioritize your mental well-being during the final days of this campaign season.
10 Ways to Protect Your Mental Health During the 2024 Election Season:
#1: Recognize Election Stress and Triggers
The first step in safeguarding your mental health is recognizing what specifically causes you stress during election season. For many, it’s the constant exposure to news, social media debates, or the fear of unfavorable political outcomes. Common signs of election stress include:
- Anxiety or nervousness about the future
- Increased irritability or frustration
- Trouble sleeping
- Obsessive checking of news or social media for updates
- Feelings of helplessness or anger
Understanding your specific triggers allows you to develop strategies to manage them. If certain news outlets or social media platforms increase your stress levels, it might be worth reducing your exposure or setting boundaries.
Election season can be incredibly triggering. Please don’t struggle alone – emergency support is available. Call the National Suicide and Crisis Lifeline at 988. You can also text ELECTION to 741741 to reach a live volunteer crisis counselor in English. Para apoyo en español envía la palabra ELECCIONES al 741741.
#2: Limit Media Consumption
Nowadays, we’re bombarded with information – often in overwhelming quantities. Election coverage is no exception. With 24/7 news cycles and a constant stream of updates, we can’t seem to catch a break. While staying informed is important, too much exposure can lead to emotional exhaustion.
To protect your mental health, try setting limits on how much election news you consume. You can:
- Designate specific times during the day to catch up on news.
- Unfollow or mute accounts that post about politics nonstop, especially if their tone is inflammatory.
- Consider turning off news notifications on your phone to avoid interruptions.
- Curate your news sources – opt for balanced, fact-based reporting over sensationalized content that provokes anxiety or fear.
By controlling when and how much information you consume, you can stay informed without becoming too overwhelmed.
#3: Create Social Media Boundaries
Social media platforms are often ground zero for heated political debates. While engaging in discussions can be healthy and informative, they can also devolve into hostile exchanges, leaving you emotionally drained.
If you find yourself getting stressed by social media, it’s time to set boundaries. To do this, consider the following strategies.
Take Breaks
Consider taking regular breaks from social media to give your mind time to reset.
Unfollow or Mute
You can curate your feed to include accounts that contribute positively to your mental state while avoiding overly political or combative content.
Engage Thoughtfully
If you do engage in political discourse online, set a limit on how much time you spend in these discussions and avoid trolls or inflammatory comments.
#4: Practice Mindfulness and Grounding Techniques
Election season can bring feelings of helplessness, especially when the issues at stake feel deeply personal. However, mindfulness and grounding techniques are helpful in keeping you focused on the present, rather than spiraling into worries about the future.
Some simple practices include:
Deep Breathing
A few minutes of deep, intentional breathing can reduce stress and help you recenter.
Meditation
Setting aside time for daily meditation can give your mind a break from constant political thoughts and anxieties.
Physical Grounding
Activities like walking barefoot on the grass, holding a comforting object, or doing a quick physical check-in with your body can help bring you back to the present moment.
These grounding techniques can be used anytime you start feeling overwhelmed by political discourse (or any other life challenges for that matter).
#5: Focus on What You Can Control
Election seasons can make us feel powerless, especially when there’s so much uncertainty and division. To avoid feeling overwhelmed, focus on what you can control rather than what you can’t.
Engaging Locally
Local politics often have a more direct and immediate impact on your life. Getting involved in local issues, volunteering, or attending town halls can help you feel more empowered.
Voting
At the end of the day, voting is one of the most impactful ways to exercise control during an election. Make sure you’re registered, understand your voting options, and make a plan for how and when you’d like to vote.
Advocating for Issues You Care About
Whether it’s through peaceful protest, raising awareness, or supporting a cause, focusing on advocacy can shift your mindset from powerless to empowered.
By zeroing in on actions within your control, you can regain a sense of agency during an otherwise chaotic time.
#6: Maintain Healthy Relationships and Boundaries
Politics can strain even the closest relationships, as differing views can lead to conflict. While it’s important to stay connected with friends and family, setting boundaries around political discussions may be necessary to protect your mental health.
Choose Your Battles
Not every conversation needs to be about politics, and not every disagreement needs to be resolved. It’s okay to disengage or steer the conversation in a different direction if you feel it’s affecting your emotional well-being.
Agree to Disagree
In some cases, it’s best to acknowledge differences and agree to disagree, focusing on what you have in common instead of your political divisions.
Take Breaks From Tense Relationships
If you have family or friends whose political views are causing significant stress, it’s okay to take a step back and limit your interactions with them until after the election season.
Maintaining healthy boundaries with loved ones ensures that your relationships don’t become a source of additional election stress.
#7: Channel Your Emotions in Positive Ways
Election season can bring out strong emotions, so it’s important to find healthy outlets for these feelings. Instead of bottling up stress, anxiety, or frustration, you can channel them into positive actions.
Exercise
Physical activity, whether it’s a run, yoga, or a walk, can help release tension and elevate your mood.
Journaling
Writing down your thoughts and emotions can provide clarity and help you process what you’re feeling.
Creative Outlets
Art, music, or other forms of creative expression can offer an emotional release and provide a sense of accomplishment.
Finding healthy ways to release pent-up emotions is crucial for maintaining balance.
#8: Stay Engaged with Non-Political Interests
During election season, it’s easy to get consumed by the constant flood of political information. To avoid burnout, make a conscious effort to engage with non-political activities that bring you joy, such as those listed below.
Reconnect With Hobbies
Whether it’s painting, cooking, hiking, or reading, making time for activities you enjoy will provide a much-needed mental break from the political noise.
Spend Time in Nature
Nature has been proven to reduce stress, and taking regular breaks to spend time outdoors can help rejuvenate your mind and spirit.
Socialize Outside of Politics
Hang out with friends and family where political discussions aren’t the focus. Enjoy shared experiences that remind you of life beyond election season.
Maintaining a balance between political engagement and personal fulfillment will help you avoid emotional exhaustion.
#9: Seek Support When Needed
Sometimes, despite our best efforts, election-related stress can become overwhelming. If you find yourself struggling with anxiety, depression, or a sense of hopelessness, it’s important to seek support. The following resources are a great place to start.
Therapy or Counseling
Talking to a mental health professional can provide you with coping tools and a space to process your emotions without judgment.
Support Groups
If you’re feeling isolated, joining a support group – whether in person or online – can provide you with a sense of community and understanding.
Talk to Loved Ones
Sometimes, simply sharing your feelings with a trusted friend or family member can help lighten the emotional load.
There is no shame in seeking help, especially when external pressures like an election are impacting your mental well-being.
#10: Plan for Post-Election Self-Care
Election season doesn’t end when the votes are counted. Post-election anxiety and stress can persist, especially if the results don’t align with your hopes. Planning for post-election self-care can help you navigate this period.
Take a Media Detox
Once the election is over, consider taking a break from news and social media to give your mind a chance to recover.
Focus on Recovery
Spend time doing things that help you unwind and recharge, whether it’s watching a favorite movie, catching up on sleep, or spending time with loved ones.
Process Your Emotions
It’s okay to feel disappointed, frustrated, or even relieved after an election. Therefore, give yourself permission to process those emotions without judgment.
By proactively planning how you’ll care for yourself post-election, you can mitigate the emotional rollercoaster that often follows.
Supporting Your Mental Health This 2024 Election Season
The 2024 election season is bound to be a tumultuous time, but it doesn’t have to wreak havoc on your mental health. By recognizing your triggers, setting boundaries, staying grounded, and focusing on what you can control, you can protect your emotional well-being while staying engaged with the political process.
Here at Plus by APN, we’re committed to helping you navigate your unique mental health and wellness journey with any combination of traditional and alternative mental health supports that work best for you. To learn more about our suite of services or to get connected with a therapist today, reach out for a free consultation.
Remember, your mental health is just as important as the issues on the ballot. Therefore, make sure it’s a priority this election season. We’re here for you, so give us a call at 866.271.6006. Together, we can weather any season, no matter the outcome.