Caring for Your Mental Health This Election Season
Elections can be a source of stress, anxiety, and intense emotion. For many, the political landscape feels fraught with division, uncertainty, and fear. Whether you're feeling overwhelmed by the constant flow of information, struggling with polarized views, or managing the anxiety of what the future holds, it’s important to approach this time with mindfulness and compassion—both for yourself and others.
In this post, we’ll explore holistic, trauma-informed ways to manage the thoughts and emotions that arise during an election period, helping you navigate this challenging time with greater resilience and self-awareness.
understanding the impact of election stress
It’s natural to feel heightened emotions during an election, as the stakes often feel incredibly high. Many people experience anxiety, sadness, frustration, or even anger when confronted with the uncertainty and divisiveness of political events. Additionally, for those with a history of trauma or marginalization, elections can trigger feelings of vulnerability, fear, and powerlessness.
A trauma-informed perspective emphasizes the importance of recognizing these emotional responses without judgment, understanding that these feelings are valid and part of the human experience. It’s also helpful to acknowledge that we all process these stressors differently, and there’s no "right" way to feel or cope.
ground Yourself with mindfulness practices
Mindfulness offers an effective tool for managing overwhelming thoughts and emotions. In times of stress, it’s easy to get caught in a loop of ruminating thoughts, especially when it comes to politics. Practices such as deep breathing, grounding exercises, or meditation can help you break free from the cycle of worry and bring you back into the present moment.
Here are some techniques to try:
Breathwork: Slow, deep breathing can help activate the parasympathetic nervous system, calming your body and reducing feelings of anxiety. Try inhaling for a count of four, holding for four, and exhaling for a count of six. Repeat for several cycles.
Grounding Exercise: If you’re feeling disconnected or overwhelmed, grounding techniques can help you reconnect with the present. One simple exercise is the "5-4-3-2-1" method: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Body Scan Meditation: Scan your body from head to toe, noticing areas of tension or discomfort. With each breath, release any tension you find, allowing your body to relax.
Limit Your Exposure to Overwhelming Content
While staying informed is important, constant exposure to news and social media can amplify feelings of fear and stress. The "doomscrolling" cycle can intensify emotions, making it harder to stay centered.
Consider setting boundaries around your media consumption:
Set time limits: Allocate a specific amount of time each day for news consumption, and stick to it. This can help you feel informed without becoming overwhelmed.
Curate your media: Choose news sources that provide balanced, thoughtful coverage, and avoid content that sensationalizes or exacerbates fear and division.
Take digital detoxes: Disconnect from social media or news for a set period of time each day, whether that’s an hour, a few hours, or even a day. Use that time to recharge and reconnect with your body and emotions.
Practice Self-Compassion and Emotional Regulation
During an election, emotions can run high, and it’s easy to feel like you're riding an emotional rollercoaster. Recognizing that your emotions are valid—and that it's okay to feel conflicted, anxious, or uncertain—is key to maintaining your mental health.
To manage your emotions in a healthy way:
Acknowledge your feelings: Give yourself permission to feel what you feel without judgment. Emotions like fear, anger, and sadness are natural responses to stressful events.
Express yourself: Journaling, talking with a trusted friend, or engaging in creative expression (art, music, etc.) can be helpful outlets for processing your emotions.
Self-soothe: Practice activities that bring you comfort and calm. Whether it’s a warm bath, a walk in nature, or reading a book, find what nourishes your soul and helps you feel grounded.
Build Resilience Through Connection
While elections can create feelings of isolation or division, it’s also important to recognize the strength that comes from community. Seek out spaces where you feel safe to express yourself, whether that’s with supportive friends, family, or a therapeutic community.
Engage in dialogue: Engage in respectful, compassionate conversations with people who hold differing viewpoints. This can promote mutual understanding and reduce the tension created by polarization.
Find solidarity: Reach out to like-minded individuals or groups where you feel supported. Whether it’s participating in local advocacy, attending peaceful rallies, or simply being part of a community, connecting with others can help build a sense of purpose and strength.
Seek Professional Support When Needed
If the stress of the election feels overwhelming and impacts your mental or physical well-being, it’s important to reach out for professional support. A trauma-informed therapist can offer a safe space to process your feelings and help you develop healthy coping strategies.
Therapists trained in holistic and trauma-informed care can also assist in integrating mindfulness, body-based therapies, and other approaches to support your mental health during this stressful time.
Embrace Self-Care and Compassion
Navigating the emotional terrain of an election can be difficult, but you don’t have to do it alone. By embracing mindfulness, setting boundaries, practicing self-compassion, and leaning into supportive communities, you can manage your thoughts and emotions with greater ease. Remember, it’s okay to take breaks and prioritize your mental health. You are doing your best, and that is enough.
Take care of yourself during this time, and remember that no matter what happens, you have the strength within you to move through it with resilience and grace.
Take Care of Your Mental Health This Election Season
Managing the emotional rollercoaster of an election can be challenging, but you don’t have to navigate it alone. If you’re feeling overwhelmed by the stress, anxiety, or uncertainty of this time, it may be helpful to seek support from a compassionate, trauma-informed therapist.
We are here to help you process your emotions, develop healthy coping strategies, and find peace amid the chaos. Whether you’re looking for one-on-one therapy or a supportive group space, we offer holistic and trauma-sensitive care tailored to your unique needs.
You Deserve It
Reach out to us today to schedule a consultation or learn more about how we can support you through this challenging time. Your mental health matters, and we’re here to help you navigate this election season with resilience and self-compassion. You deserve the space to heal and thrive, no matter what’s happening in the world around you.