Navigating the whirlwind of election season can be overwhelming—especially when news cycles and political debates flood our daily lives with a constant stream of information. It’s important to stay informed in order to make thoughtful decisions, and it’s equally important to protect your mental and emotional well-being.
In this piece, we’ll explore practical strategies to help you remain informed and engaged without letting the political climate take a toll on your peace of mind.
Understanding the Impact of Election Stress
To prevent the effects of election-related stress, you first must understand the signs and implement strategies to maintain mental wellness. The 2024 American Psychiatric Association’s (APA) annual mental health poll shows American adults are feeling increasingly anxious, and .
Feelings of being overwhelmed are very commonly associated with news consumption, as it presents many of the world’s issues that have no immediate solutions. “In the face of too much information to process—and too many perceived problems to repair—an individual will feel backed into a corner,” says Joshua Wyner, Ph.D., chair of the Marriage and Family Therapy program. “They’ll believe the only options are simply to fight, flight, or freeze.”
This fight-or-flight response can be triggered by increased levels of cortisol—also known as the stress hormone. To help people understand the physiological response we experience during election season, Steven Stosny, Ph.D., co-founder of CompassionPower and author, coined the term election stress disorder, noting that the body increases cortisol levels as a reaction to political news. Though not a formal diagnosis, this condition can be triggered by the intense media coverage, political conflict, and divisive rhetoric that often accompany elections. Symptoms may include heightened anxiety, irritability, difficulty sleeping, and a sense of helplessness or frustration.
What can we do to care for ourselves when we feel that fight-or-flight response to political news? “When you notice a panicky feeling arise, it is time to step back,” Dr. Wyner says. “Stepping away to do nearly anything else is often an important first step—even if that means switching apps on your phone from the news to a game.”
While it is still important to consume information about current events, understanding the impact of election stress allows you to take the following steps to safeguard your well-being. This initial step helps you maintain the balance of managing emotional reactions while continuing to participate in the political process.
Election Stress Tips: How To Stay Informed and Minimize Stress
In this time of near-constant political discourse, it’s essential to adopt strategies that allow you to stay informed while minimizing stress. Maintaining a healthy approach to political engagement ensures you participate effectively and contribute to actions that shape society.
Practice Mindfulness To Cultivate Self-Awareness
Self-awareness is a powerful tool for managing feelings of stress and anxiety, especially during election season. According to Dr. Wyner, “Self-awareness of your reactivity is vital in self-care.” One method of cultivating self-awareness is by practicing mindfulness.
Mindfulness is the practice of being present and aware of your emotions. By practicing mindfulness, you can recognize your emotions and take proactive steps to care for yourself, such as journaling or meditating. (Check out these meditation apps for a quick self-soothing activity.)
True mindfulness goes beyond mere calmness or breathing exercises; it involves a deeper understanding of your emotional responses and triggers. “If you don’t do both, ‘self-care’ eventually fails,” Dr. Wyner says.
Self-awareness is key to understanding your emotional reactions and taking a step back when necessary. This self-awareness enables you to engage more thoughtfully and effectively in all aspects of your life—including political engagement.
Take Mental Health Breaks
We’ve stated this before, but it can’t be overstated: Take breaks.
Community Partnerships executive director at The Chicago School, Jill Glenn, shares, “If you are feeling stressed when you are watching the news or engaging in social media regarding politics, making a deliberate effort to take a break and finding something beneficial to support your mental health can be necessary.”
Simple activities—such as taking a walk, getting outside, or being around a friend—can boost serotonin levels and can distract you from the stress that comes from political news.
Professional therapy can also be valuable for managing election stress. Cognitive behavioral therapy can help reframe negative thought patterns while talk therapy can explore and process complex emotions. Many other therapeutic approaches can be tailored to individual needs and preferences.
For students who may need access to mental health resources, The Chicago School is a partner with Student Solutions, providing free confidential counseling services to students 24/7.
Set Boundaries With Your News Consumption
Today, we have unprecedented access to global information at our fingertips—but it can be difficult to control how and when we consume this information.
“Political news forces individuals to confront the realities of the world in a way previously unseen,” Dr. Wyner says. “Rather than limiting exposure to local issues, humans are now inundated with an amount of information we have not evolved to handle.”
While there are tremendous advantages to information access, the oversaturation of negativity in election-related content can result in people feeling overwhelmed, often choosing to avoid election-related media entirely. This can lead to less-informed voters, reduced voter turnout, and increased misinformation.
The solution isn’t to avoid information; it’s to set boundaries to control your intake and protect your mental health in the process. Here are a few ways to make this happen:
- Limit your screen time for social media and news apps
- Create intentionality in your news consumption by choosing specific times when you will seek out information (rather than doom-scrolling headlines)
- If you are seeing harmful images or misinformation on social media, block these accounts
- Find reputable sources for news to minimize the potential fact-checking and, in turn, overall consumption
These time boundaries allow you to recharge, leaving you better prepared to continue learning and take action.
Engage in Productive Conversations
Discussing politics helps us shape our stance on important issues while gaining insight into other perspectives. However, it’s important to make sure these open conversations have boundaries to ensure they remain respectful and productive.
Before engaging in a political conversation, ask yourself: What is the goal of this discussion? It might be to understand someone else’s point of view, to share your own perspective, to learn more about a topic, or to persuade someone. No matter your goal, be sure to set boundaries before starting a conversation—whether that’s with the other person or just internally. With this method, you minimize the possibility of conversations escalating to conflicts.
Utilizing an empathetic approach to political conversations can bridge different perspectives and foster a meaningful dialogue. “The foundation of any respectful conversation—political or otherwise—is a genuine curiosity about the fears and hopes of the other person as an equal,” Dr. Wyner says.
By contributing to respectful open dialogues, you can help reduce the potential for conflict and anxiety.
Participate in Social Change
After focusing on your own well-being, engaging in meaningful activities that affect change can reduce feelings of helplessness. These actions can include voting, volunteering, and more.
The key is to first put on your own oxygen mask before helping others and to set realistic goals for your involvement. Dr. Wyner shares, “Once you have soothed some of the panic, then you can step forward again and explore how to make meaningful change in your life and the world more broadly.”
By maintaining the balance of staying informed and engaged while prioritizing your mental health, you can be an active participant in shaping the world’s tomorrow.
At The Chicago School, one way we do this is through our Community Partnerships Department, which provides community service opportunities for students. During 2023-2024, approximately 100 students volunteered on a weekly basis. The Chicago School is also part of the ALL IN Campus Democracy Challenge, an initiative that promotes civic engagement and integrates democratic activities into campus life.
Looking to Make a Difference?
The Chicago School is dedicated to cultivating a community of students ready to make an impact. For those looking to make a difference, our Counseling programs prepare students to promote mental wellness with a holistic and culturally informed curriculum. We transform the next generation of mental health professionals to make a lasting impact on individuals and communities.
Might want to change “upcoming” to “ongoing” since voting has already begun. (The poll report linked to is from last May when “upcoming” made sense.)