We’ve been here before…election season. Candidates and political messaging dominate our televisions, mailboxes, and social media feeds. Issues that we care about deeply, and that impact our lives, our loved ones, and our communities are debated and, at times, trivialized. While casting our vote at a local and national level is important, making informed decisions can be empowering. If you’re feeling the stress of this election season, you’re not alone. According to a 2024 poll by the American Psychological Association, “73% of surveyed adults [said] that they feel particularly anxious about the 2024 U.S. election.” This was true for both Democrats and Republicans and across gender lines.
It’s called “Election Anxiety,” and while it’s not an official diagnosis, it can have serious impacts. According to research conducted by Headspace, election anxiety can “trigger our autonomic nervous system, leading to a spike in the release of epinephrine and cortisol — the ‘stress hormones.’ Too much epinephrine can increase the risk of heart attack and stroke. And too much cortisol can affect our health in numerous ways including increasing blood sugar levels, suppressing the immune system, and constricting blood vessels.”
So, how can we protect our mental health and wellbeing during this time? Here are a few strategies that can help you stay balanced and grounded during election season:
1. Limit your media exposure: Being informed is important, but constantly consuming news and social media content can elevate feelings of stress and hopelessness. Set boundaries around how much time you spend engaging with political content, and take regular breaks to focus on activities that bring you joy and peace. When consuming media, this helpful guide suggests we ask “‘Is this article helpful?’ and ‘Is this article real (or reflective of my own truth)?’ If you answer ‘no’ to either of those questions, give yourself permission to move on from it.”’
2. Practice mindful conversations: Political discussions, whether online or in-person, can often escalate quickly. If conversations (or anticipating conversations…hello holiday season!) are causing you stress or anxiety, it’s okay to step back or set boundaries with friends, family, or colleagues. Aim to have respectful, mindful discussions, but recognize when it’s time to disengage for the sake of your well-being.
3. Prioritize self-care: Election season can be draining, so be intentional about practicing self-care. This might mean taking walks, meditating, engaging in hobbies, or simply setting aside quiet time for yourself. Remember, you don’t have to be “on” all the time. If you need additional ideas or resources, Mental Health America’s 2024 Election Mental Health Resources provide guidelines for everything from setting social media boundaries to navigating overwhelm.
4. Get involved in a way that feels right for you: Civic engagement can be empowering, but it doesn’t have to be all-consuming. Find ways to get involved that align with your values and bandwidth—whether it’s volunteering, attending local events, or supporting causes that matter to you. Just make sure it’s balanced with your self-care routine.
5. Reach out for support: If election stress is impacting your mental health, don’t hesitate to seek help. Whether it’s talking to a trusted friend, joining a support group, or seeking professional counseling, reaching out is a sign of strength, not weakness.
