Navigating Election-Related Distress

This article was adapted from our 2020 issue about Managing Your Mental Health in an Election Year. This version contains new and different tips and articles from the 2020 version, so consider reading both.

Experiencing a lack of focus, increased distraction, depressive symptoms, increased anxiety, and/or exhaustion as we draw closer to the 2024 election? You’re not alone.

Four years ago, our campus and our country saw an increase in a mental health condition that people started referring to as election stress disorder. It’s not a clinical diagnosis, but it’s definitely a real experience recognized by mental health professionals. Four years prior to that, in 2016, about 52% of folks described the election cycle as being a significant source of stress. As of November 2019, that percentage had already increased to 56%.

Combine that general election stress with other social and political issues – especially those that revolve around health and safety, like healthcare, immigration, policing, trans rights, racism, reproduction, and gun safety – and that stress gets heightened even further. Meanwhile, the last eight years have been earmarked by major political tensions – especially during our presidential elections. It’s not surprising if people are feeling the related stress a little more intensely than usual.

So what can you do to try to manage any election-related stress you might be experiencing? There are a number of great articles out there, and we’ve gathered some of the highlights for you below.

Most of the content below is collected from Coping with Election Stress, by Brandeis University. Please refer to the additional articles linked below for more, and/or refer to the extra tips outlined in our 2020 article,  Managing Your Mental Health in an Election Year. 

Try to keep up your daily wellness habits. 

Daily wellness rituals are incredibly important, especially at times when everything else feels chaotic, uncertain, and out of your control. Maintaining that routine is an excellent way to keep a little of that control for yourself! Stick with your normal sleep routine (if you don’t have one, check out our article on Sleep Hygiene), as well as whatever healthy habits you have in regards to nutrition, physical activity, and more. “Maintaining your existing healthy habits will help sustain you through stressful times.”

Be intentional about your news and media consumption.

As always, we recommend taking breaks for a few hours each day. Give yourself time to study, to rest, and to do things that bring you joy and happiness. Limit your news sources to a few that you trust. No doomscrolling!

Gather your support squad. 

Look for people who you can connect with about the election – people who understand and respect your point of view. It’s important to explore and engage with different points of view with good intentions and genuine curiosity, of course – but we also need the support of those who share our values and can create a safe space to process our experiences.

Take action close to home.

When things are uncertain or your voice feels small in comparison to the machine of national politics, focus on doing something concrete in your own community. Suggestions include volunteering, engaging in activism, or supporting a nonprofit that aligns with your values. It may also be as “small” as engaging in random acts of kindness within your immediate surroundings. Remind yourself that what you do matters. 

Make a plan to vote.

Having a plan always helps when you feel like you there isn’t much you can control. Just like you want to maintain your normal daily wellness plans, it can also be helpful to have a plan for how you want to vote. It can be particularly tricky if you’re living a considerable distance from your particular polling place! “Do your research on voting methods, deadlines, hours, and locations, and solidify your plan to vote” in order to feel more prepared and in control of your ballot and your decisions.

Make a plan for election night.

You may be noticing a trend when it comes to “making a plan” for things. Making plans allows you to predict what might happen – and your own reactions – a little better than just rolling with everything! (Of curse, plans can and should always be flexible, too.) If you plan to watch the election coverage live, maybe you can make a plan to watch it with someone who will be able to share the experience in a supportive and meaningful way. If you want to distract yourself, how best and most safely can you do that? Set limits on how late you’ll stay up and how you’ll handle ambiguity, knowing that the result may be uncertain for a while.

Take care of your body in the present moment. 

Take a couple deep breaths at least a few times a day, and use that moment to turn your attention towards your physical well-being. What does your body need? Roll your shoulders. Unclench your jaw. Stretch.  Drink some water or some tea. Do you need rest? Or maybe you’re feeling restless and need to move. Would a hot shower do you good? How about a warm meal? A friendly conversation? There are people around you who are here to be a support for you, and you’re not alone this election season.