Ways to Cope with Election Stress
According to the American Psychological Association, the 2020 presidential election is a source of significant stress for 68% of Americans. Additionally, many of us are home more often reading and watching the news more often due to the pandemic. Find some ways to cope with the election stress you may be experiencing.
Politically related stress is affecting Americans across the political spectrum. 76% of Democrats, 67% of Republicans, and 64% of Independents all said the election was causing them significant stress. Election-related stress has increased compared to the 2016 election, quite significantly for Black adults (from 46% in 2016 to 71% in 2020). The stakes seem higher for many Americans, as many have lost their jobs or have concerns about racial unrest, natural disasters, health insurance, and job security. Chronic stress and anxiety can lead to mood disruptions and physical problems like high blood pressure or headaches. Additionally, stress and anxiety can affect the immune system if left untreated.
Uncertainty and letting go
Uncertainty can be a source of stress; however, it is a natural part of our life. Instead of dwelling on the worst-case scenario when uncertainty arises, practice letting go of what you can’t control during this election. Remember that worrying about some things will only make you feel worse. Widen your perspective and try not to catastrophize. Remember that life will go on, no matter if your candidate wins or loses.
Limit your exposure to news
Focus on what you can control, and that includes how much media you are consuming. Boundaries are essential when dealing with stress. The 24-hour news cycle can affect your mental health and increase emotional volatility. Take a step back and give yourself permission to take a break from the news. Switch from emotionally-charged TV news to reading the newspaper or a reliable website. Balance the information you are getting by reading from multiple sources. You can also set aside a certain amount of time for yourself when consuming the news, like 30-minutes or an hour a day. Set a timer to help you. You can do this instead of constantly checking it throughout the day. Read enough news so you are informed, and then move on with your day. Also, try not to watch or read the news before bed.
Engage in hobbies like cooking, take a bath or watch a funny TV show to take your mind off the election. Use your time to make a difference by volunteering or writing a letter to an elderly neighbor—whatever is important to you. Meditation and yoga can really help calm your mind, as well.
Making a difference
Use the energy you have about political issues to make a positive difference. The first step is casting your ballot—whether you are voting by mail, early voting, or in person. Make a specific plan—where and when you’ll vote—and stick to it. You can also volunteer at a polling place, donate to a campaign you believe in, or volunteer to canvas for candidates you support. You may even consider running for office someday.
Support your social life
Connection with friends and family can help you cope with election stress. Spend time with loved ones doing the things you enjoy. Social support is a buffer for the effects of stress. Having even one or two people to turn to during times of stress will help you cope with stressful times. Be aware of how you feel after talking to certain people about politics, and switch to other topics with them if it’s causing you excess stress. Avoid talking about elections if you know it will lead to conflict. There are plenty of ways to maintain relationships without talking about politics.
Self-care
Self-care can make a big difference when you are looking for ways to cope with election stress. This includes moving your body. Taking a walk is an easy way to add more movement. As mentioned before, yoga can engage your mind and your body and provide a source of calm. You can also try deep breathing techniques like belly breathing and 4-7-8 breathing. Remember to eat healthy foods. Drink enough water and prioritize your sleep. Practice gratitude and being present. Try journaling—this can help slow your racing thoughts. Making art or playing an instrument can be a form of self-care too.
Therapy
If your anxiety and stress levels affect your quality of life, contact us and see how we can help you. You may also want to reach out for help if you notice sleep and eating habits are being affected. Our team of therapists is here to provide support and guidance. We look forward to connecting with you!
