Politics & Mental Health: 5 tips to cope with election anxiety or election grief
Politics can have a profound impact on our mental health, especially during and after elections. The constant news cycle and divisive rhetoric can leave many feeling overwhelmed, anxious, or fearful.
During these times, it’s important we recognize these feelings and learn how to manage them.
In this article, we’ll explore election anxiety and election grief. We’ll touch on how political discourse can affect mental health and provide you with five expert strategies to cope with political and election anxiety.
Understanding Post-Election Anxiety
Election anxiety is a heightened sense of stress or worry tied to political events, particularly elections. It often stems from uncertainty about the future, fear of societal or personal impacts, and the divisive nature of modern politics.
Election grief, on the other hand, refers to feelings of sadness, disappointment, or even despair following an election outcome.
These emotions are common and valid, especially for those who feel deeply connected to the issues at stake.
Both election anxiety and grief can affect us physically and emotionally.
For instance, you might experience racing thoughts, trouble sleeping, irritability, or a sense of hopelessness. Understanding these signs is the first step toward addressing them.
So, what can you do to manage your mental health?
Keep reading for 5 tips for coping with political anxiety
The Emotional Impact of Political Division
In today’s world, it’s nearly impossible to escape the barrage of political discourse on social media, television, online platforms, and even in person at work or social gatherings around the holidays. This constant exposure – often to negative news, heated debates, fear-mongering, and speculation – can lead to emotional exhaustion, increased stress, and even feelings of helplessness.
For many, especially members of marginalized communities, the impact is even more significant as they fear how policy changes could affect their lives.
It’s crucial to validate these emotions and recognize that feeling overwhelmed is a natural response to a challenging and changing environment.
So what can you do about all this doom and gloom? First, know that if you’re feeling disappointed, anxious, or even fearful post-election, you’re not alone and your feelings are valid.
Reaching out for support — whether through friends, family, or a mental health professional — can help you process these feelings and regain a sense of control.
How To Cope With Political and Election Anxiety
Here are five therapist-approved tips for dealing with political and election anxiety. The best part? You can begin implementing these strategies today.
1. Sit With Your Emotions: Set aside time each day to reflect and check in with yourself. Focus on the specific emotions you’re feeling. For each emotion, think about the specific trigger driving the emotion. For example, is your anxiety triggered by negativity in the news on social media? Do you fear societal unrest? Are you worried about the financial implications of potential policy changes? (Don’t forget to log any positive emotions you may be feeling as well!)
2. Limit News Consumption: While staying informed is important, overexposure to news can fuel anxiety. Set boundaries for how much time you spend reading or watching political content. Choose trusted sources and take regular breaks from the news to protect your mental health. You may need to take some concrete steps like unsubscribing from certain content creators or news outlets or using your phone’s screen time settings to limit time on certain apps.
Tip: You might consider telling a friend or roommate about your intention to limit news consumption so they can hold you accountable to your goal.
3. Focus On What You Can Control: So much of election anxiety stems from fear of the unknown. For each of the triggers identified in your daily check-in, try redirecting your energy toward actions that align with your values. This could include volunteering, advocacy work, or supporting organizations that influence causes you care about. Taking proactive steps can help you feel empowered and redirect your attention from doom-scrolling.
4. Practice Self-Care: Prioritize activities that promote relaxation and emotional well-being, such as exercise, meditation, journaling, or spending time in nature. Dedicate a physical space to foster relaxation, like a favorite chair or room in your home or your favorite walking trail.
5. Stay Connected: Lean on your support network. Share your feelings with trusted friends or family members who can offer empathy and understanding. Community can be a powerful antidote to feelings of isolation.
Remember, you’re not alone, and there is support available to help you manage the challenges of today’s political climate.
But, if your anxiety or grief becomes overwhelming, don’t hesitate to seek professional support.
Virtual Counseling for Political Stress
Therapists and counselors provide strategies to manage these emotions and help you navigate difficult times.
Virtual therapy with Building Resilience Counseling Services allows you to take advantage of the benefits of counseling without leaving your safe space.
We offer convenient, accessible online therapy in North Carolina.
Interested in learning more? Sign up for a free 15-minute consultation here.