Election Season Stress and Anxiety: Tips from Evolve Behavioral Health to Keep Calm and Connected
Election seasons can be intense and emotional. With the 2024 election just around the corner on November 4, many people are feeling heightened levels of stress and anxiety. Some worry that their preferred candidate might not win; others may be feeling tension in personal relationships due to differing views. And with close races or delayed results, we might not even know the winner immediately on election night. These are common concerns, and at Evolve Behavioral Health, we’re here to help you manage the anxiety that can come with this season. Below, our behavioral health experts share practical ways to stay grounded and connected.
1. Acknowledge Your Emotions, Whatever They Are
It’s okay to feel anxious, frustrated, or even angry. Suppressing these feelings often only amplifies them. Instead, allow yourself to acknowledge and accept them without judgment. Journaling, for example, can be a helpful tool for processing emotions. Write down what you’re feeling and identify any physical sensations associated with your emotions—tense shoulders, tight chest, etc. This practice can help you bring awareness to your feelings and manage them more effectively.
2. Limit Your News and Social Media Consumption
The news cycle can be relentless during an election, and constant exposure can heighten anxiety and stress. Set boundaries around when and how often you check for updates. Consider scheduling specific times during the day to catch up on election news, or limit yourself to trusted news sources. Turning off push notifications or using screen-time limits on social media can also reduce the pressure to stay constantly informed. Remember, it’s okay not to be online 24/7.
3. Practice Deep Breathing and Mindfulness Exercises
Simple techniques like deep breathing and mindfulness exercises can help reduce stress and anxiety. Our therapists at Evolve Behavioral Health often recommend the “4-7-8” breathing method: inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. Repeat this cycle a few times when feeling anxious or overwhelmed. Mindfulness practices, such as focusing on the present moment or taking a walk in nature, can also help you reconnect with calmness and clarity.
4. Focus on What You Can Control
Election outcomes are beyond our individual control, and stressing over these unknowns can feel overwhelming. Instead, direct your energy toward things you can manage. This might mean organizing your daily routine, volunteering, engaging in a creative hobby, or making time for physical exercise. When you focus on what you can control, you reduce feelings of helplessness and gain a sense of agency, which can improve your mood and resilience.
5. Set Boundaries with Friends and Family
Discussing politics with friends and family who hold differing views can be challenging. If you find these conversations heighten your stress or negatively impact your relationships, it’s okay to set boundaries. You might say, “I’d prefer to talk about something else today,” or establish ground rules for respectful dialogue. Remember, it’s perfectly fine to take a break from these conversations to preserve your mental well-being.
6. Create a Plan for Election Night (and the Days That Follow)
For some, election night can bring a rollercoaster of emotions, especially if results are uncertain or delayed. Make a plan for how you’ll spend that evening. Whether watching the coverage with friends or focusing on an unrelated activity, having a plan can provide structure and help reduce stress. If delayed results make it difficult to relax, set up enjoyable activities in the following days as well, giving yourself time to process the news at your own pace.
7. Seek Support if You Need It
If you’re finding it difficult to manage election-related stress, reaching out for support can make a difference. Talking with a behavioral health therapist can provide perspective and coping strategies tailored to your needs. At Evolve Behavioral Health, we specialize in helping individuals navigate stress, anxiety, and interpersonal challenges. Whether it’s anxiety about the election or managing personal relationships, our team of licensed therapists can help.
How Evolve Behavioral Health Can Help
Evolve Behavioral Health offers a range of mental health services to support you during stressful times. Our team includes expert therapists trained in various evidence-based approaches to help individuals manage stress and anxiety. We understand that each person’s experience is unique, and we’re here to help you find healthy ways to cope. If you need to talk, call us at 800-409-6250 or visit www.evolvebhs.com to learn more about our services.
Final Thoughts
Election seasons are intense, but you don’t have to navigate these feelings alone. Remember, it’s normal to feel a range of emotions during this time, and there are steps you can take to manage stress. By acknowledging your feelings, setting healthy boundaries, and reaching out for support when needed, you can protect your mental well-being. If you or a loved one needs assistance, the professionals at Evolve Behavioral Health are here to support you. We’re committed to helping our community find calm in times of uncertainty, offering expert guidance and a compassionate space to process emotions.
For further support, don’t hesitate to reach out to us. Our therapists are available to provide the help you need to manage election-related stress and beyond.