Navigating Election Anxiety

Election season can be a particularly stressful time filled with a barrage of news updates, heated discussions, and an overwhelming amount of information. In a poll by the American Psychiatric Association, nearly three-quarters of respondents said they are feeling anxious about the upcoming election. A different poll by Myriad Genetics found that nearly 40% of respondents said they are "checked out" by the amount of news and social media attention on politics and the upcoming election. Maintaining mental health during this period is crucial. How can you keep your mental well-being in check during this election season?

The first thing to do is understand what's fueling your symptoms: it's often the uncertainty. "Uncertainty is a breeding ground for anxiety and fear," said National Institutes of Mental Health psychologist Dr. Krystal Lewis. Psychologist Dr. Lynn Bufka, deputy chief of professional practice at the American Psychological Association, suggested asking yourself questions such as "How likely is this the worst-case scenario?" and "Can I manage to cope with that?" to help regain a sense of control. Another way to exercise control is to limit how much news you consume. If you find yourself getting angry, depressed, or stressed while scrolling, set some social media limits. Consider deleting apps from your phone or temporarily deactivating some accounts so you don't constantly get notifications. If discussions about the election are causing you stress, it's okay to set boundaries in conversations or to excuse yourself from discussions that become too heated - whether online or in person. While it is important to be informed, it is equally important to recognize when to take a step back.

Do things that are meaningful to you, such as connecting with other people on issues you care about or working toward a cause. Research shows that engaging in purposeful activities improves people's overall well-being, especially during times of stress. Dr. Bufka recommended starting with small activities, such as "making sure that your older parents have a good meal because they don't feel up to cooking, or picking up the trash in your neighborhood just to make it a better place." Other healthy ways to cope include doing things that bring you joy and keep you in the present moment, instead of worrying about what may or may not happen in the future. Dr. Lewis mentioned, "So this might be for individuals who like to be outside, [spend] time in nature, doing fun things with your family, finding joy in your daily activities." And don't forget to move your body, advised Dr. Bufka. "We have extra energy in our bodies when we're stressed and overwhelmed, and being active allows us to release that stress. Whether it's going on a walk, whether it's pulling weeds in the garden, whether it's playing soccer with your friends, playing tag with the kids - any of those things can help us release some of that physical energy and feel a little more present."

Stick to your regular schedule as much as possible. Keeping up with normal activities - whether it's exercise, hobbies, or socializing - can help maintain a sense of normalcy and balance. A surefire way to reduce stress is getting a good night's rest. After all, sleep restores the body, regulates mood, and improves concentration. When you're feeling stressed, it can be tempting to reach for a substance to help you relax. But alcohol and other drugs can actually increase anxiety, depression, and other mental health issues. In addition, these substances have a negative effect on sleep quality, leaving you less equipped to deal with stressful situations that arise.

Last but not least, seek professional help if needed. "When the stress becomes intense or long lasting and maybe symptoms develop such as prolonged sadness, worry, hopelessness, physical tensions or signs of anxiety and stress in the body, then that might be a point of intervention," says Dr. Lewis. In other words, if your feelings are very overwhelming and persist for a long time, seek support from a mental health professional. Therapy can provide strategies to cope with anxiety and stress more effectively.

Managing stress is all about taking charge of your thoughts, emotions, schedule, and environment. It involves using various techniques and strategies to improve the way you react to stressful situations in your life and build resilience. Because it's not one-size-fits-all, it is important to experiment to find what works best for you. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun.