Navigating the Election Year with Mental Well-being

February 22, 2024

As we enter a new election year, many of us find ourselves inundated with a barrage of political news, debates, and advertisements. It's natural to feel a little overwhelmed by all the political chatter buzzing around. So we spoke with Dr. Ken Jones, Behavioral Health Clinical Officer for Texas Health Resources to discuss strategies and tips to help navigate this election year in a mentally healthy way.

“We find that election cycles, both local and national, tend to bring a heightened sense of angst and anxiety for many individuals,” says Jones. “A recent survey indicated that 76% of Americans cited uncertainty about the future of our country as a significant source of stress, while 66% admitted feeling stressed by our current political climate. I believe it’s important to recognize some of the signs that political stress or fatigue may be affecting our health so we can intervene before they become problematic.”

Jones notes common symptoms of heightened stress, especially related to politics, can include:

Prolonged feelings of moderate to intense anxiety
Emotional avoidance
Mood swings or irritability
Increased feelings of hostility or aggression
Obsessive or compulsive consumption of political news
Detaching from normal human interactions in favor of hyper-engagement in online political debate or discourse

Keep News Consumption in Check

It's important to stay informed, but overexposure to political turmoil and fear-based news content can send your stress levels skyrocketing. Jones suggests setting limits on how often you check the news each day and being mindful of where you’re getting your news from, as well.

“Set boundaries so that you are proactively choosing to manage your consumption, rather than allowing news feeds and alerts to induce your engagement throughout the day,” Jones says. “Choose your newsfeeds and sources of media information carefully and with intentionality. Curate sources that provide you with information that is helpful and informative. Pay attention to your emotional state after interacting with your chosen news source and exercise the freedom to make adjustments, keeping your own emotional health in mind.”

That goes for social media as well. Social media can be a bit of a wild ride during election season. If you find yourself getting overwhelmed, consider taking a break or unfollowing accounts that stress you out.

Jones adds that anxiety is partially based on our perceived loss of control or not having enough information or resources to make educated choices. However, taking on too much information can have the opposite effect and make us anxious as well.

“Try to make peace with uncertainty. Recognize that an obsessive focus on staying in the know, or even choosing to actively engage in the political process will not reduce the natural uncertainties of an election season,” Jones says.

Make sure to balance out your news consumption with some feel-good content too!

Keep Conversations Civil and Set Boundaries

We all have different opinions, and that's okay! When engaging in political discussions, remember to be kind, empathetic, and open-minded. Focus on finding common ground rather than fueling arguments.

It's totally okay to hit ‘pause’ on political discussions if they start to feel too heated. Let your friends and family know if you'd rather talk about something else, and don't be afraid to change the subject to something lighter.

“It’s important to consider the relationship and ask yourself a few questions,” Jones says. “Will this relationship be enhanced by engaging in this potentially divisive topic? Is the risk worth the reward? What am I wanting to accomplish by engaging in this conversation, really? I believe being honest with ourselves about our intentions can help us make wise decisions when it comes to navigating these types of conversations, especially with those closet to us.

“It’s good to remember we have the innate ability to ‘keep scrolling’ or to simply smile and decline to be drawn into potential conflict,” Jones adds.

Take Time for Mindfulness

Amidst all the chaos, take a moment to pause and breathe. Whether it's a quick meditation session or simply enjoying a cup of tea or coffee in peace, practicing mindfulness can help ease election-related jitters.

“Staying spiritually grounded, intentionally engaging in self-care, including obtaining proper sleep and rest, exercise, and maintaining a healthy diet are important in helping us maintain physical, mental and spiritual balance,” says Jones.

Get Involved

Feeling fired up about politics? Channel that energy into something positive! Whether it's volunteering for a cause you believe in or joining a community initiative, taking action can make a real difference and lift your spirits.

“Choosing to find ways to become involved in solution-based initiatives or advocacy can provide a healthy outlet for change,” Jones explains. “Finding even small ways to get involved and make a difference can insulate us to a great extent from deep feelings of frustration, discouragement, and anxiety.”

Reach Out for Support

If the election stress starts to feel like too much, don't hesitate to reach out for support. Whether it's a chat with a friend, a therapy session, or just some extra self-care time, there's no shame in asking for help when you need it.

“It’s helpful to remember mental health support is available if we find ourselves stuck and unable to cope with overwhelming feelings of depression or anxiety, whether it’s an election year or not,” Jones says. “Therapy can play a key role in helping us uncover underlying thinking errors that may contribute to rising levels of distress. Cognitive distortions such as a tendency towards black and white (all-or-nothing) thinking can easily feed into our polarized political environment and impact our ability to see the world through a healthier, more objective lens.”

The Takeaway

As we navigate the ups and downs of the election year, let's prioritize our mental well-being and approach political discourse with empathy, understanding, and respect for opinions that differ from our own. Remember, healthy dialogue rarely takes place in psychologically unsafe spaces. Choose to disengage from participating in uncivil exchanges, whether in person or online. By taking care of ourselves and demonstrating basic respect for each other, we can do our part to navigate this season in a healthier manner.

Remember, your mental health matters, regardless of the political climate. Take care of yourself, and don't forget to vote!