Coping with Election Stress
When feelings of anxiety occur due to major national, regional, or community events like elections, it can exacerbate other anxieties people may be having that are not necessarily related to that event. Memories of anxiety may also be triggered by such events, adding to current stress.
Here are a few tips to help manage anxiety and stress you may be feeling related to the upcoming U.S. elections or similar community events.
- Stick to routines. Even if you don’t feel like going to work, studying, or exercising like usual, stick to your routine as much as possible. Routines ground us in the here and now, and remind us of things within our control that do not have to change.
- Seek social support. Talk about your thoughts and feelings with others. Enjoy time to share experiences that can help you cope with your emotions or distract you from them temporarily so you can take a breather.
- Consider limiting or balancing exposure to election-related media. Be aware of how media habits may be affecting your sleep or mood. For some people, staying on top of news and updates is a way to manage their stress levels. But if you’re staying up too late, neglecting school, work, or other tasks at home, or find yourself more irritable or anxious than usual, consider taking extended breaks from election-related media or reducing your intake.
- Notice bodily sensations and find healthy ways to respond. Doing activities such as deep abdominal breathing, meditation, yoga, and tai-chi may help to alleviate stress and promote relaxation. Simply stretching and walking can also help move stress hormones out of the body and help you feel better, especially when done in nature. Getting sufficient sleep can decrease stress levels significantly as well.
- Know how you do not want to cope. Practice being mindful of things that could lead to negative behaviors and emotions. When you’re upset, stressed, or overwhelmed, do you tend to get into arguments, drink too much alcohol, call out sick from work, harm yourself or others, or over/under eat? These are just a few examples of things you may end up regretting.
- Take compassionate, caring actions to support others. Be the one to help a friend in crisis or a stranger in need. This can help ease feelings of isolation by connecting you with people in your community and channels anxiety or frustration into action.
- Balance involvement with regular routines. Balance any election-related activities with your regular routines at home and work or with commitments to family, friends, and yourself! Try not to end up with additional stress from neglecting other areas of life.
- Try to keep things in perspective. Validate whatever emotions you’re experiencing, while also working to reframe intrusive thoughts like hopelessness or despair. If you are feeling discouraged by current events, remind yourself that situations may shift in the future.
You Matter blogger Noa shares more tips and resources for coping with election stress.
If you need to talk, the 988 Lifeline is here.
At the 988 Suicide & Crisis Lifeline, we understand that life’s challenges can sometimes be difficult. Whether you’re facing mental health struggles, emotional distress, alcohol or drug use concerns, or just need someone to talk to, our caring counselors are here for you. You are not alone.
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