Managing Mental Well-Being During an Election Year: Tips for Coping with Stress and Anxiety and Limiting Social Media
Election years tend to be emotionally charged, especially when other challenging world events are occurring. It can be said that 2024 has brought a significant amount of worldwide change, and media consumption may contribute to negative mental health impacts as people grapple with the events taking place. It can be important to prioritize self-care as you interact with certain media, and you may find it helpful to follow non-biased news sources and limit the amount of time you spend consuming media. If media-related stress or anxiety makes it hard to function in day-to-day life, it may be helpful to seek support from a licensed mental health professional.
The impact of current events and the presidential election on mental well being during an election year
People all around the country are facing the mental health implications and election stress disorder of another presidential election. According to a survey of college students, 65% of participants felt stressed or anxious about the election.
In addition, 65% of Americans report a sense of exhaustion when thinking about politics, as of September 2023. Persistent mental exhaustion may lead to a higher risk of mental health symptoms like anxiety and depression.
In addition to personal mental health, the Pew Research Center reports that social division and polarization seem to be at an all-time high, leading to around half of Americans believing a civil war could be possible within the next few years. The significant differences between political candidates, high media exposure, the election cycle, and the potential for major changes after the election have led some to worry about what the future could have in store.
How to balance news sources and reduce feelings of stress while staying informed
Although consuming political news about the proposed policies of each political candidate can be important to remain informed, being overly dedicated to news consumption may lead people to lose sleep, neglect self-care, and experience symptoms of anxiety and depression. Below are some ways to balance media consumption during the election year without developing burnout or experiencing a sense of hopelessness.
Limit yourself to a specific time to consume social media daily or weekly
If you frequently check the news or interact with a significant number of political posts on social media, consider taking some time away from the screen (sometimes referred to as a “media diet”). You might limit yourself to 30 minutes of checking the news every couple of days or one to two hours a week in total.
If your friends frequently post about their political opinions, you can hide their posts from your news feed on some sites. In addition, you can unfriend or block those who share messages that harm your mental health.
Research suggests that limiting social media usage to 30 minutes per day can improve mood and lower levels of anxiety, depression, loneliness, and fear of missing out. These results may be even more significant during a time when many social media posts are emotionally charged and concern controversial topics.
Follow non-biased news sources
Some news sources post information designed to get the biggest emotional response from social media users in order to drive views. They may not be as focused on being factually correct as they are on getting clicks and connecting with people with the same views. Not all political posts online reflect reality. Understanding that you may come across inaccurate information can be a step toward protecting your mental well-being.
It can be beneficial to seek non-biased news sources when you want to learn about current events. For example, The Associated Press advertises itself as non-biased and aims to provide facts supported by statistics and sources. You may also read more about official presidential candidate policies and political issues by looking at their campaign websites. Viewing foreign broadcasting coverage of the American election may reduce bias and overt desires for a particular candidate to win.
Avoid arguments about the presidential election with loved ones
Political discussions often spark conversations between loved ones, whether in person or through social media sites. Those who disagree on a particular issue may experience conflict, potentially causing a rift in a previously safe connection. Losing one’s connections during a tumultuous time like an election year may contribute to loneliness and depression symptoms.
Although you may be tempted to argue and explain your side, try to avoid arguments with those you love to protect your emotional peace. It can be important to accept that everyone is entitled to their own opinions and beliefs, and disagreements don’t necessarily mean you cannot share your opinions as you see fit online or in advocacy channels.
Some people may also choose to cut off family members or friends who do not share their political beliefs. Whether you keep certain people in your life is up to you. You may be able to find support by joining a support group, making new friends, or volunteering for a political party or cause in which you believe.
Ensure self-care to manage stressful feelings
Practicing self-care during the election year can promote health and wellness. Below are a few evidence-based self-care strategies to try:
- Exercise for around 30 minutes each day
- Spend time in nature
- Meditate or practice mindfulness
- Practice deep breathing exercises when you are overwhelmed or anxious
- Spend time with people you love
- Partake in your hobbies and interests
- Learn a new skill
- Journal about your feelings regarding current events or anything else that is on your mind
Don’t blame yourself for feeling stress or anxiety
When you don’t have control over what’s happening around you, you might blame yourself for “not doing enough” or “not making a change.” You might believe you have an inner responsibility to obsessively check the news, make current events the center of your life, and attempt to change the minds of others. Although advocacy and activism can lead to positive change, they may also contribute to exhaustion, burnout, low self-esteem, and desensitization to emotional topics.
Consume positive news for your overall health
Find ways to consume positive news throughout your week to balance the way media affects your mental health. You might consider following a positive news account on social media or searching for positive news in your area. You might also choose to contribute to positive news by volunteering your time for a cause that gives you a sense of purpose on a community level, such as volunteering for a local food bank or donating toys to a local children’s hospital.
Have a plan in place
Uncertainty about the future often drives the stress and fear surrounding current events and election news. Making a plan for how you will react in each potential election results scenario may help you move forward healthily.
Talk to a therapist
You’re not alone if you feel overwhelmed, scared, or upset during an election year. Mental health professionals can provide support and compassion as you learn to cope with current events. However, if you struggle to access in-person therapy for any reason, online therapy through a platform like BetterHelp may be more convenient.
Through an online platform, you can talk to a therapist from home via phone, video, or live chat. In addition, you can choose from a vast network of therapists from various identity groups, like LGBTQIA+, BIPOC, or Christian therapists, if you are more comfortable talking about sensitive topics with someone who shares your identity.
Studies show that online therapy can reduce burnout, which may arise from spending significant energy consuming media and thinking about current events. In a 2022 study, the group that received online therapy had a 26.1% greater reduction in burnout than the control group, as well as a lower risk of experiencing burnout in the future.
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