More than 70% of American adults reported being anxious about the 2024 presidential election, according to the American Psychological Association.
Presidential and other political elections can cause stress related to constant media coverage or debates at home, in the workplace and on social media. The following are tips for protecting your mental health during elections and other times of tension.
Reduce Screen Time
Smartphones make it tempting to always keep up with the latest news, especially when notifications seem to ping every second. Also, the media and general Internet users communicate a vast amount of information, including misinformation, related to elections.
If you feel like you are spending too much time on social media, it can help to take a break from it to reduce your feelings of anxiety and stress. Turning off the TV can also help.
Be intentional about the time you are away from screens. Set boundaries for yourself and dedicate a specific time for checking your phone or watching TV. Replace time you would have been looking at a screen with hobbies or activities that give you joy, such as gardening, reading or anything else you like to do.
If you continue to spend time online, limit your time “doomscrolling.” People engage in doomscrolling when they spend too much time reading content or negative news that causes them to feel angry, anxious or depressed. Instead of doomscrolling, you can:
- Look for positive or uplifting content online.
- Be intentional about why you are online and do not allow yourself to get distracted.
- Set a timer for your time online and do not allow yourself to go over that time.
Use Grounding Techniques
If you experience anxiety, grounding techniques can help you be aware of the thoughts, emotions and sensations you are experiencing, according to Saprea. Grounding techniques can help you navigate times of stress or uncertainty.
Some examples of grounding techniques you can try include:
- Engaging in cognitive tasks, such as reciting something or writing all the items in a category that come to your mind
- Getting outside and walking
- Making a crisis card you can carry with you that details a back-up plan
- Having an object be an “anchor” that you can carry in your pocket, wear or have nearby
- Saying positive affirmations to yourself to emphasize that you are capable and valuable
- Giving yourself a hug
- Use the 5-4-3-2-1 technique by naming five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste
Process Your Emotions
If you feel anxious, stressed, sad or discouraged about an election or if an election result does not go in your favor, it is OK to feel what you are feeling.
Remember that you are not alone. Many people experience anxiety, stress, sadness and discouragement during election cycles due to the results being unknown or uncontrollable.
Honor your feelings. Processing your emotions with someone you trust can help. Take each day as it comes and surround yourself with things that bring you joy and positivity.
If it’s weeks after an election and you’re still struggling with anxiety or depression, and it’s affecting your appetite, sleep and concentration, you may want to talk to a mental health professional, such as a licensed therapist or social worker.
Remember to Be Respectful
If election results do not go in your favor, you may feel anxious around other people who are happy about the outcome. The key is to respectfully disagree in these circumstances.
If you are happy about the election outcome, you can celebrate it while still being respectful and considering others’ feelings. It is important to be kind.
UofL Health is Here for You
UofL Health – Peace Hospital is open 24 hours a day, seven days a week for no-charge level-of-care assessments. Peace Hospital accepts Medicaid, Medicare, most commercial insurance and self-pay. Financial assistance may be available.
For more information about Peace Hospital, call 502-451-3333.
