We’re less than a month away from the November election. While not everybody calls themselves “political,” those that are political often find that the weeks leading up to the presidential election can be some of the most stressful they experience in their day to day lives.
Election seasons often bring heightened emotions, political debates, and media saturation, all of which can contribute to stress. Known as election stress, this type of stress can impact individuals on a psychological, emotional, and even physical level. That is why it is important to consider managing election stress, even though it might be over next month.
Managing election stress requires a combination of psychological techniques, lifestyle adjustments, and informed media consumption strategies to minimize its effects. It’s not something you can do overnight, but it something that can help you make your life easier in the upcoming days.
The Psychological Impact of Election Stress
Election stress can trigger a range of psychological responses that closely mirror other forms of chronic stress. Some of the common symptoms include:
- Increased Anxiety – Uncertainty about election outcomes and the potential consequences can lead to heightened feelings of anxiety, which is exacerbated by constant news coverage and political discussions.
- Irritability and Frustration – Political debates, disagreements with friends or family, and exposure to polarizing content on social media can lead to irritability and frustration, further intensifying stress.
- Feelings of Helplessness – Election outcomes are largely outside of individual control, and the sense of powerlessness in affecting political change can cause feelings of helplessness or hopelessness.
It’s also important to understand that just because election stress is related to an upcoming election doesn’t mean that it will end, either. Prolonged election stress can affect mental health, leading to issues such as sleep disturbances, difficulty concentrating, and in some cases, symptoms of anxiety disorders or depression.
Elections – and their effects – also continue after the election is over. We don’t usually feel better after the election. We simply refocus our concerns to something else related to political anxieties.
Election stress, like other stressors, activates the body’s hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of cortisol, a stress hormone. Elevated cortisol levels, particularly over prolonged periods, can lead to a range of physiological and cognitive effects.
Elevated cortisol levels can impair executive function, decision-making, and problem-solving, making it harder to process information objectively or engage in critical thinking.
Election stress may activate the sympathetic nervous system, leading to a fight-or-flight response. This can result in increased heart rate, blood pressure, and heightened alertness, all of which can make it difficult to relax or disengage.
The amygdala, the brain’s emotional center, becomes more sensitive during periods of stress, which can make individuals more reactive to emotionally charged news or discussions.
The neurobiological mechanisms of election stress helps explain why people may feel overwhelmed or emotionally exhausted during election seasons. Combating this stress requires targeting both the mind and body through a combination of psychological strategies and lifestyle adjustments.
Strategies for Managing Election Stress
Effectively managing election stress involves addressing the cognitive, emotional, and physical aspects of stress. We know that completely unplugging may be hard, but we can adjust our lives to make it less stressful overall.
For example, one way to start addressing this stress is with mindful media consumption. One of the main contributors to election stress is the constant barrage of news, social media updates, and political debates. Limiting exposure to election-related content can significantly reduce stress levels. Some key steps include:
- Set Boundaries For Media Consumption – Research shows that excessive exposure to media can amplify stress levels. Designate specific times of the day to check news updates and avoid overexposing yourself to emotionally charged or sensationalized content.
- Limit Social Media Use – Social media platforms often amplify polarizing content, leading to frustration and anxiety. Consider reducing time spent on social media or temporarily unfollowing accounts that frequently post political content. Studies have shown that limiting social media use can improve mood and reduce stress.
- Be Mindful of Sources – There’s a fine line between balancing the truthfulness of a source and finding yourselves in an echo chamber or, worse, reading news that is not true. But try to make sure that you’re staying informed through news sources that are less emotionally charged, less likely to be biased in one direction or another as best as you can.
You can also integrate mental health techniques into your day to day life. While working with a therapist can be especially valuable, you can also try to integrate some of the tools on your own. Cognitive Behavioral Therapy (CBT) is a well-established approach to managing stress and anxiety, and its techniques can be helpful in dealing with election stress. Some specific techniques include:
- Cognitive Restructuring – Challenge negative or catastrophic thoughts related to the election. If you find yourself thinking in terms of worst-case scenarios, ask yourself whether these thoughts are rational or based on fear. Reframe these thoughts to focus on what you can control.
- Distancing from Stressors – Election stress often arises from feeling overwhelmed by the political climate. Creating psychological distance from stressors can help. For example, try visualizing the political process as a series of events that will play out over time rather than something that requires constant attention and worry.
- Behavioral Activation – When election stress becomes overwhelming, it’s helpful to engage in activities that promote positive emotions or relaxation. Behavioral activation involves doing activities that bring enjoyment, such as exercising, reading, or spending time with loved ones, to counterbalance the negative effects of stress.
Our professionals at Long Island Counseling Services can help provide this type of support to give you more tools you need to manage your election stress.
Taking Care of Yourself
Election anxiety impacts our mental health. But addressing it is as much about lifestyle and choices as it is about anything else. That is why you also need to be caring for your physical and emotional health as well, even outside of the election world.
For example, consider using some of this excess energy on physical activity. Physical activity has been shown to reduce cortisol levels and promote the release of endorphins, which are chemicals that naturally enhance mood. Incorporating exercise into your daily routine can help combat the physiological effects of election stress.
You can also practice mindfulness and relaxation. If you, for example, find that you spent too much time scrolling social media and you’re feeling angry and frustrated, maybe take 30 minutes or so and sit in silent quiet to help replenish your reserves.
It’s also a good time to learn to focus on what you can control in every aspect of your life. You may not be able to control how people vote, but you can control your sleeping habits, your hobbies, your work days, etc. The more you control what you can control, the better.
Lastly, there’s nothing wrong with engaging in the political process, just doing so in a way that is beneficial for your mental health. Volunteer for Get Out the Vote campaigns, for example. That will help you feel engaged in a way that is productive, rather than spending too much time online trying to change election outcomes you have no control over.
Managing Election Stress for Mental Well-Being
Election stress is a common experience that affects both the mind and body, often leading to increased anxiety, irritability, and emotional exhaustion. It doesn’t have to. It IS a stressful world, and we all know that it’s not possible to pretend that elections do not matter anymore. They absolutely do. But the world is more complicated then who is president or senator. You have to take care of yourself and others first, and worry about elections second.
If you are finding that your election anxiety is too severe, please contact Long Island Counseling Services today.