Managing Election-Induced Stress and Anxiety
The election season is a time when emotions can run high. Whether it’s the heated discussions with family members, overwhelming news coverage, or simply the uncertainty of an outcome, elections—especially a presidential election—can be a significant source of stress. Many people experience heightened anxiety during this time, finding it challenging to cope with the constant flow of information and high stakes involved. If you’re feeling stress as election day approaches, you’re not alone. Here are some practical strategies, lightly incorporating Dialectical Behavior Therapy (DBT), to help you cope with election stress while maintaining your mental health.
1. Recognize the Stress and Validate Your Feelings
First and foremost, recognize that feeling stress during the election season is normal. Elections, especially on a national level, can determine the course of many aspects of our lives, making them understandably stressful. DBT, a therapeutic approach that focuses on balancing acceptance and change, emphasizes the importance of validating our emotions. Acknowledging that you’re stressed and that it’s okay to feel this way is a significant step in reducing anxiety. When you validate your own feelings, you give yourself permission to experience those emotions without unnecessary guilt or pressure to "just get over it."
2. Limit News and Social Media Consumption
While staying informed is important, news consumption and excessive scrolling on social media can quickly become overwhelming, especially during election season. The 24/7 news cycle, with constant updates and often emotionally charged content, can make it challenging to find peace. Set boundaries for yourself regarding the time you spend consuming election-related information. You might limit your news consumption to once or twice a day at specific times rather than constantly checking your phone for updates. This approach, similar to DBT's distress tolerance skill, helps to reduce emotional intensity by creating a buffer between yourself and the source of stress.
3. Practice Deep Breathing to Calm the Mind
When anxiety kicks in, deep breaths can be a simple but powerful tool to help reduce stress. Taking slow, deep breaths activates the parasympathetic nervous system, which promotes relaxation. Whenever you feel overwhelmed by election coverage or a conversation with family members, take a few moments to breathe deeply: inhale for four counts, hold for four counts, and exhale for six counts. Practicing this kind of mindful breathing, a technique encouraged in DBT, can help you stay grounded and bring your focus back to the present moment.
4. Set Boundaries with Family Members and Friends
Family members and friends may have strong opinions about the election, and discussing politics can sometimes lead to heated debates. If these conversations are adding to your stress, it’s perfectly okay to set boundaries. Politely let others know if you don’t want to engage in political discussions. Setting boundaries is a core component of DBT's interpersonal effectiveness skills, which help you maintain relationships without compromising your own emotional well-being.
For instance, if a family member wants to discuss politics during dinner, you might say, "I understand this is important, but I’d prefer not to talk about the election right now. Let’s focus on enjoying our time together instead." By setting boundaries, you’re protecting your mental health while also respecting the relationships that matter to you.
5. Focus on What You Can Control
Elections can create a lot of uncertainty, and it’s easy to feel powerless about the outcome. To cope with election stress, focus on the things you can control. This could mean making a voting plan, helping others register to vote, or engaging in activities that promote your well-being, such as exercise or hobbies. In DBT, this concept is linked to radical acceptance—understanding that while we cannot control everything, we can choose how we respond to it. By focusing on what you can control, you help reduce anxiety and feel more empowered during an uncertain time.
6. Stay Connected with Supportive People
Staying connected with a supportive group of people can help you manage stress during the election season. Talking to trusted friends or family members who understand how you feel can provide comfort and emotional relief. Share your thoughts, listen to theirs, and lean on each other for support. Just make sure to set boundaries if the conversation starts to veer into territory that feels overwhelming. Sometimes, simply spending time with others without discussing politics can help alleviate feelings of isolation and stress.
7. Take Breaks on Election Day
Election day itself can be a particularly tense day, especially as results start to come in. It’s important to plan ahead and schedule breaks to step away from the news and relax. Plan some activities that bring you joy and help take your mind off the election—whether it’s a walk in nature, watching a favorite movie, or engaging in a creative hobby. If things get overwhelming, practice grounding exercises like counting the colors you see in the room or naming five different sounds. These simple techniques, rooted in DBT's distress tolerance skills, can help you stay present and calm during stressful moments.
8. Practice Mindfulness to Stay Present
Mindfulness is a powerful tool for reducing anxiety, and DBT emphasizes its importance in managing emotions. During the election season, practicing mindfulness can help you focus on the present moment rather than worrying about what might happen in the future. Whether you engage in mindfulness meditation, take a mindful walk, or simply spend a few moments focusing on your breath, these activities can help bring a sense of calm. When you notice your mind spiraling into "what if" scenarios, gently bring your attention back to the here and now. This shift in focus can be incredibly helpful for reducing anxiety.
Final Thoughts: Protecting Your Mental Health During Election Season
The election season can be a significant source of stress, but by adopting a few mindful strategies, you can better manage your anxiety and protect your mental health. Limit your news consumption, set boundaries with family members when necessary, and practice deep breaths to stay grounded. Focus on what you can control, stay connected with supportive people, and remember to be kind to yourself during this difficult time. Incorporating these approaches, lightly influenced by DBT techniques, can help you find a sense of balance and calm during even the most intense election season.
Discover the support and tools you need to build a more fulfilling life at the Lilac Center. Our expert therapists specialize in DBT, offering guidance and strategies tailored to your unique journey. Don’t wait to take control of your mental health—schedule your appointment today at www.lilaccenter.org and let us help you thrive.