Mental Health During An Election Year: Managing Stress & Anxiety
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Election years can be a particularly tough time for people. A constant exposure to politics-related content through news feeds and social media can take a toll on one’s emotional, mental, and physical well-being. Heightened emotions around political topics can also lead to strained relationships between friends, family, and coworkers.
If you are concerned about how the recent election may have impacted your mental health, it might be helpful to better understand the effects of stress during this time, as well as strategies to combat political anxiety.
How your mental health during an election year can be affected
Some people may think of stress negatively. However, certain types of stress may be helpful. The human body and the brain are designed to respond to acute stressors. For example, early humans learned to react quickly to escape predators, ensuring survival. Short bursts of stress can stimulate and strengthen the brain like a workout can stimulate and strengthen the muscles.
However, election stress doesn’t often cause a short burst. Election season can last for months, and with candidates declaring their intentions to run earlier and earlier in the election primary cycle, the election cycle may stretch into years, sometimes causing prolonged mental health challenges.
The effects of presidential election-related news and social media
News media, including updates and commentary from social media, is a pervasive presence in our lives, bringing us a steady stream of information. Many people watch news updates more closely or monitor social media more actively during an election season.
While the news keeps us informed, research shows that overdoing media consumption of this type can be damaging to our mental health. Connections have been made between media overload related to news consumption and depression, stress, and anxiety. This is partly due to our increasing ability to be updated on events in almost real time.
How can mental health challenges like stress and anxiety impact you?
Chronic stress, as opposed to acute stress, can have a serious and detrimental impact on several aspects of health, including mental, emotional, and physical health. The body and brain may struggle to handle a constant barrage of high-stress situations, potentially leading to burnout and symptoms of anxiety disorders. Below are a few of the effects of chronic stress, including election-related burnout and anxiety.
Physical impacts of stress on mental health during an election year
Physical impacts of chronic stress and burnout might include:
- Difficulty sleeping
- Changes in eating patterns
- Heart palpitations
- Excessive sweating
- Low energy levels
- Gastrointestinal issues like heartburn or diarrhea
- An increased risk of heart attack and other cardiovascular complications
- Ringing in the ears
- Trembling or shaking, especially in the extremities, like one’s hands
- Tense muscles
- Joint pain
- High blood pressure
- Hormonal changes, such as an increase in cortisol levels or a decrease in testosterone levels
Emotional impacts of stress and anxiety during a presidential election
Elections an trigger negative emotions like stress. Emotional impacts of chronic stress might include:
- Thoughts of hopelessness or helplessness
- Increased interpersonal conflict with family, friends, coworkers, or a partner
- Mood swings
- Emotional avoidance
- Nervousness
- Hostility
- Irritability
- Aggression
- Emotional reactivity
- A sense of overwhelm
Mental health and behavioral impacts
In some cases, feeling stressed can impact behavior and cognitive functioning. Below are a few symptoms one might experience:
- Difficulty maintaining concentration
- Symptoms of depression and anxiety, plus a heightened risk of developing depression and anxiety disorders or post-traumatic stress disorder (PTSD)
- Constant worrying
- Increased forgetfulness
- Decreased or impaired judgment
- Difficulties with impulse control
- Increased substance use
- Loss of interest in previously enjoyed activities
- Distancing oneself from loved ones
- Suicidal thoughts
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.
If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 988 or text 988 to talk to a crisis provider over SMS. They are available 24/7 to offer support. 988 also offers an online chat for those with an internet connection.
Election stress disorder can affect your mental health during an election year
These mental health impacts of chronic stress and heightened anxiety during an election year have become so widespread that some mental health professionals have begun to use the informal term “election stress disorder.” While election stress disorder is not an official mental health condition in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), labeling the particular stress response people may exhibit during election season may help therapy providers tailor personalized care.
Tips to protect your mental health during an election year
Avoiding election stress can be challenging when political news seems constantly available and discussed. Some people may also be conflicted about avoiding election-related information, as they may view full engagement with the political process as their civic duty. Despite these complications, there are some steps you can take to protect your own mental well being and emotional health during an election year.
Be intentional about managing stress and anxiety
You might have a sense of obligation to engage with political content, as understanding the candidates, the issues, and the climate might be important to you as a component of being an informed voter. However, you can choose to set boundaries by choosing not to participate in 24/7 news consumption.
Checking in on political updates once a day or once a week or taking breaks from social media could ensure you stay connected in the election but are not constantly exposing yourself to politics-related stressors. It can also be helpful to pay attention to where you receive your news.
Limit social media exposure to protect your mental health
Engaging with political content on social media platforms often comes with the added tension of abrasive or inflammatory commentary. Setting boundaries around news can preserve your mental space and sticking to unbiased sources may be the most effective choice.
Practice self-care for stress and anxiety
Taking care of yourself and implementing coping strategies can be crucial but may be even more essential during heightened stress, like election season. Try to spend time on the following self-care practices in order to help you stay grounded and mentally healthy while the election progresses:
- Maintain a regular sleep schedule: Practicing sleep hygiene can involve going to bed and waking up at roughly the same time every day, creating a bedtime routine, and distancing yourself from screens a few hours before bed, which may have the added benefit of encouraging you to take a break from the news and social media.
- Eat nutritious foods: Consuming meals based on nutrition may help you moderate some of your body’s stress response.
- Exercise regularly: An exercise routine can lead to several health benefits and may help you directly counteract some of the physical impacts of stress, such as cardiovascular concerns.
Lean on your support system
Friends, a trusted family member, and loved ones can be a source of emotional well-being during a stressful time, but setting boundaries around political discussions can help avoid tension. If political tensions are divisive between you and your loved ones, it might be beneficial to decide not to discuss politics with some people in your life, at least until the election is over.
Consider therapy to manage mental health during an election year
In some cases, processing stress with a neutral third party may be beneficial. Talking to a therapist through mental health care options available to you about your election-related concerns or any other future or present life complications you may be experiencing can be a helpful way to gain a sense of perspective.
How online therapy can help with stress and anxiety
With all the regular strains of day-to-day life combined with the stress of an election year, it might be particularly challenging to make time in your schedule to focus on an additional in-person obligation. Online therapy may be a beneficial alternative. With support through a platform like BetterHelp, you can schedule appointments at your convenience, including during the evenings or on weekends, and attend appointments from the comfort of your home. In addition, you can send messages to your therapist throughout the week, receiving a response when they are available.
Effectiveness of online therapy for stress and anxiety
Research has demonstrated that online therapy and traditional in-person therapy may have similar outcomes. One recent peer-reviewed study found that attending online therapy sessions could reduce stress and anxiety symptoms in a group of participants. If you are worried about the toll chronic election stress may be taking on your body and brain, consider reaching out to a provider.
Takeaway
Election-related stress may be a form of chronic stress, which can have a significant impact on areas of overal well-being, potentially leading to election stress disorder. To learn strategies to prioritize your mental health during an election year, consider contacting a therapist for personalized guidance.
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