Protecting Your Mental Health During an Election Year

Without a doubt, the political landscape can be tumultuous and emotionally charged during an election year. Whether you’re actively involved in local elections, advocating for your rights or the rights of others, or simply observing from the sidelines, it’s important to prioritize your mental health. The stakes feel higher, the rhetoric more intense, and the divisions more pronounced. So how do we navigate the need to be informed and involved citizens while also not doom spiraling? Here are some strategies to help you navigate the challenges of an election year while maintaining your well-being:

1. Place Boundaries around Your Media Consumption:

Constant exposure to political news and social media updates can contribute to feelings of anxiety and stress (Miller et al., 2016). Take note of how you feel before engaging in social media or news, and then after. Is what you’re consuming setting you up to be more pro-social and engaged with the world around you or is it contributing to a sense of despair, isolation, and dehumanization? Give yourself permission to disconnect from political discussions and news updates periodically. Setting boundaries on how much time you spend consuming news can be a way of increasing your sense of agency and groundedness in the face of overwhelm.

2. Focus on What You Can Control:

Feeling passionate about certain political issues is natural, but dwelling on things beyond your control can lead to frustration and helplessness. Instead, channel your energy into actionable steps, such as volunteering, advocating for causes you believe in, educating yourself on local policies, and voting!

3. Practice Mindfulness and Self-Care:

Incorporate mindfulness practices into your daily routine to help manage stress and stay grounded. Activities like meditation, yoga, or deep breathing exercises can promote relaxation and perspective during turbulent times. Additionally, prioritize self-care activities that bring you joy and recharge your mental batteries. Engage in hobbies, spend time in nature, or immerse yourself in activities that bring you peace and perspective away from the noise of politics. Currently, my two favorite ways to de-stress are mental health walks in nature and weightlifting.  

4. Engage in Constructive Dialogue:

Respectful conversations with individuals holding different political views can offer valuable insights and promote mutual understanding. Engage with curiosity and practice active listening, using language that respects everyone’s humanity. Be mindful of your own boundaries during these discussions. If the conversation becomes too intense or unproductive, it’s okay to step away. For those from marginalized communities, prioritizing your safety and emotional well-being is especially important.

5. Seek Support from Your Community:

Connect with safe friends, family members, or support groups who share your concerns about the political climate and your values. Communicating your thoughts and emotions with trusted individuals can provide validation and comfort during uncertain times.

6. Look for the Helpers:

Amidst the challenges of an election year, cultivate gratitude for the positive aspects of your life and the democratic process. Maintain optimism by focusing on the potential for positive change and the resilience of individuals and communities. Taking a deeper look at history may prove helpful to remind us that multitudes of others have overcome seemingly insurmountable obstacles in their desire for more representation, respect, and human and civil rights.

7. Know When to Seek Professional Help:

If you find yourself experiencing persistent anxiety, depression, or emotional distress related to political events, consider seeking support from a mental health professional. Therapy can provide tools and strategies to navigate complex emotions and maintain mental well-being. Additionally, support groups can provide a sense of connection and solidarity in navigating specific challenges.

Know that you are not alone, and you matter.

References:

Miller, J., Kerns, R., & Schupp, R. (2016). News fatigue: The psychological impact of news consumption. Journal of Health Psychology, 21(6), 923-930.