Election years can be a tumultuous time, stirring up a mix of excitement, anxiety, and stress. The constant influx of political news, debates, and social media discussions can take a toll on your mental health.
“68% of Americans say the future of our nation is a significant source of stress” (APA’s 2023 Stress in America™ survey).
What is Political Anxiety?
Political anxiety is the stress, worry, and unease that can arise in response to political events or news, such as elections, policy changes, debates, and social movements.
You may feel a persistent worry about political events or feelings of hopelessness or helplessness. Conversely, you may find yourself battling with anger or irritability in response to the political discourse around you.
Some people respond by avoiding politics altogether, while others may find themselves compulsively checking the news and social media for updates. Regardless, this mindset can lead to social withdrawal, difficulting concentrating, or even physical symptoms like headaches, insomnia, and gastrointestinal issues.
What Causes Political Anxiety?
While everyone is different, here are a few things that can lead to anxiety about the political climate.
- Media Exposure. Constant exposure to media tends to amplify stress for some people, especially when the news is predominantly negative.
- Polarization and Conflict. Increasing political polarization can foster a sense of instability, fear, and helplessness.
- Uncertainty and Change. Significant political changes or uncertainties about the future, such as legislative changes or international conflicts, can trigger strong emotions.
- Personal Impact. You may be concerned about how political decisions and policies will affect your personal life, family, or community.
- Social Pressure. Some people feel pressure to engage in political discussions or activism, especially on social media or within their social circles.
How to Protect Your Health During an Election Year
At ACP, we see firsthand how crucial it is to maintain your mental well-being during these times. Here are a few strategies to protect your mental and emotional health against political anxiety throughout this election season and beyond.
1. Set a Limit on Your Media Consumption
It’s no secret that the 24-hour news cycle and constant exposure to political content can increase political anxiety. Set specific times to check the news and try to limit how long you spend on social media. Consider taking regular breaks from media consumption, especially if you notice it negatively affecting your mood.
You can also curate your social media feeds to prioritize content that uplifts and informs without overwhelming you.
2. Find Time for Your Type of Self-Care
Self-care is essential, particularly during stressful times. Carve out time to maintain a routine that includes activities you enjoy. This could be reading fiction, exercising, spending time in nature, connecting with friends and family—whatever you enjoy doing. Add these activities to your calendar for a necessary respite from the constant barrage of election-related news and discussions. If needed, set boundaries on political talk during your social gatherings.
3. Stay Connected with Supportive People
Speaking of social gatherings, now is a good time to surround yourself with supportive individuals who can help you feel grounded and less isolated. Reach out to your friends and family, and remember it is okay to enjoy life even when things feel tumultuous.
4. Focus on What You Can Control
It’s easy to feel powerless during an election, especially when the stakes seem high. Focus on what you can control: your actions, your vote, and your advocacy. Participate in activities that make a tangible difference. Volunteer for a campaign or join local community efforts you believe in.
5. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, and meditation, can help reduce political anxiety and stress. These practices encourage you to stay present in the moment and manage your emotional responses. Adding these techniques into your daily routine can help build resilience against different types of stress.
7. Seek Professional Support When Needed
If you find yourself overwhelmed by political anxiety, we encourage you to seek support from a mental health professional. Experienced therapists can provide proven strategies to manage anxiety, stress, and other mental health concerns you may have. At ACP, our experienced team is here to help.
Take Care of Yourself, Always
Over the coming months, remember that it’s okay to step back and take care of yourself. Your mental health is paramount.
Our team at ACP is continually committed to supporting our local community through the high-pressure environment of an election year. If you’re looking for a therapist in the Twin Cities area or western Wisconsin, don’t hesitate to use the contact form below to reach out to our team of dedicated professionals.
