Coping with election overload
How to Protect Your Mental Health During Campaign Season
By Mia Barnes
(Elliott Stallion / Unsplash)
Election cycles typically aren’t fun for anyone. They involve life-changing topics and have world-altering results. It definitely makes sense if you’re struggling with election overload right now. Here are a few strategies to protect your mental health during campaign season.
1. Create a news cycle boundary
News organizations work hard to ensure you can access the latest headlines anywhere. Whether you turn on the TV, open social media or get news notifications on your phone, it feels natural to always know what’s happening in the world. Unfortunately, it’s not a healthy long-term routine for your brain.
If you’re flooding your mind with constant stressful information — by watching the news or scrolling through reports on social media — you may be experiencing headline stress disorder. Create a news cycle boundary by limiting your exposure. You could turn off notifications after a specific time in the afternoon or only watch the news for 15 minutes on weekday nights. You’ll know what works for you when you stick with a boundary and start to feel much more optimistic about life.
2. Limit arguments with loved ones
Campaign season news washes over everyone. It’s hard to visit with loved ones and not have at least one conversation about the latest scandal or political mishap. The key is not getting so lost in campaign-related topics that everyone starts arguing.
Don’t be afraid to limit those conflicts by pausing the conversation. Remind your loved ones how much you care for them and would rather talk about something else. If they don’t respect your boundary request, you can always leave the situation and return when everyone cools down.
3. Recognize symptoms of stress overload
Stress can manifest in a lot of different ways. If you get too much exposure to something that puts your mind on edge, your brain might proactively become numb through a process called desensitization.
Desensitization causes us to become numb or build up a wall to a specific topic to prevent further stress. Protect your mental health during campaign season by watching for defensiveness or a rigid perspective on the world. It could be a sign that you need to unplug from election news until you feel more like yourself again.
4. Schedule your social media time
Even if you don’t follow news outlets on social media, your friends will likely post about election updates. Consider scheduling how long you spend on social media every day. Limiting the memes and hot takes could be what your mind needs to engage with more pleasant things. You’ll have the mental energy left over for relaxing things like reading a book or watching a movie with loved ones. It’s okay to take a step back.
5. Affirm your values with actionable steps
Your values drive your political opinions, but constant bad news might make you feel a bit hopeless. Give yourself the gift of self-fulfillment by volunteering with causes you love during this campaign season.
You can affirm what you value in life by volunteering at a local food kitchen or donating to a cause you love, if you can. It’s an uplifting form of affirmative action that may even become self-care. Taking this step often will make you feel like yourself again if election news overload makes you feel angry or sad.
6. Stick with helpful content
We definitely know how important it is to stay informed. So rather than totally disengage, try and focus on what is actually helpful When you’re reading election news, ask yourself… Is it informative? Is it factual? Is it fueling rumors or hate? Do you walk away a better person or voter after giving it your time?
Protect your mental health during campaign season by filling your life with content that actually helps. Anything that doesn’t answer your questions, educate you about new topics or make you feel confident about your vote will likely stress you out. You can always replace your news intake with positive content from non-news sources, such as community organizations or nonpolitical activists making a difference in the world.
7. Try a new hobby
You may want to infuse more joy into your life by exploring a new hobby during this election cycle. It’s nice to do something just for fun. Explore painting, biking, needlework or baking. You’ll feel how much potential life holds for personal growth. It helps to unplug from your news feed and dive into something new.
If you’re struggling to feel engaged with new or old hobbies, you might be one of the many people who need extra support during election cycles. Mental Health America (MHA) provides a free screening tool that’s available 24/7 for anyone who wants to understand their mental health better.
8. Get involved with local volunteer efforts
Sometimes, the most hopeless part of campaign season is watching the world change while you sit on the sidelines. Let’s be honest, It can make you feel a little helpless. You might feel the most anxiety relief by getting involved with whichever party aligns with your values. You’ll get a rewarding sense of participation and potential control by handing out flyers, knocking on doors or answering voter questions on phone lines.
See how you can volunteer with your local campaign party office if taking action feels like the best way to soothe your stress. Participating even once a month might make the news cycle feel less overwhelming.
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Elections are always stressful, so make sure to protect and prioritize your mental health during campaign season. Trying new things like setting boundaries, limiting your news intake or getting involved with a local campaign could restore your sense of stability and control. It may be all you need to ground yourself through the election’s results.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!