{"id":119373,"date":"2024-10-30T17:04:42","date_gmt":"2024-10-30T22:04:42","guid":{"rendered":"https:\/\/www.thechicagoschool.edu\/insight\/?p=119373"},"modified":"2024-11-06T00:37:07","modified_gmt":"2024-11-06T06:37:07","slug":"election-cycle-stress-management-edvnts","status":"publish","type":"post","link":"https:\/\/www.thechicagoschool.edu\/insight\/psychology\/election-cycle-stress-management-edvnts\/","title":{"rendered":"Stay Informed While Protecting Your Peace: Tips for Managing Election Cycle Stress"},"content":{"rendered":"

Navigating the whirlwind of election season can be overwhelming\u2014especially when news cycles and political debates flood our daily lives with a constant stream of information. It\u2019s important to stay informed in order to make thoughtful decisions, and it\u2019s equally important to protect your mental and emotional well-being.<\/p>\n

In this piece, we\u2019ll explore practical strategies to help you remain informed and engaged without letting the political climate take a toll on your peace of mind.<\/p>\n

Understanding the Impact of Election Stress<\/h2>\n

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\u2019s (APA) annual mental health poll shows American adults are feeling increasingly anxious, and .<\/p>\n

Feelings of being overwhelmed are very commonly associated with news consumption, as it presents many of the world\u2019s issues that have no immediate solutions. \u201cIn the face of too much information to process\u2014and too many perceived problems to repair\u2014an individual will feel backed into a corner,\u201d says Joshua Wyner, Ph.D., chair of the Marriage and Family Therapy program<\/a>. \u201cThey\u2019ll believe the only options are simply to fight, flight, or freeze.\u201d<\/p>\n

This fight-or-flight response can be triggered by increased levels of cortisol\u2014also 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<\/strong>, noting that the body increases cortisol levels<\/a> 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.<\/p>\n

What can we do to care for ourselves when we feel that fight-or-flight response to political news? \u201cWhen you notice a panicky feeling arise, it is time to step back,\u201d Dr. Wyner says. \u201cStepping away to do nearly anything else is often an important first step\u2014even if that means switching apps on your phone from the news to a game.\u201d<\/p>\n

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.<\/p>\n

Election Stress Tips: How To Stay Informed and Minimize Stress<\/h2>\n

In this time of near-constant political discourse, it\u2019s 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.<\/p>\n

Practice Mindfulness To Cultivate Self-Awareness<\/h3>\n

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.<\/p>\n

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<\/a> for a quick self-soothing activity.)<\/p>\n

True mindfulness goes beyond mere calmness or breathing exercises; it involves a deeper understanding of your emotional responses and triggers. \u201cIf you don\u2019t do both, \u2018self-care\u2019 eventually fails,\u201d Dr. Wyner says.<\/p>\n

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\u2014including political engagement.<\/p>\n

Take Mental Health Breaks<\/h3>\n

We\u2019ve stated this before, but it can\u2019t be overstated: Take breaks. <\/strong><\/p>\n

Community Partnerships executive director at The Chicago School, Jill Glenn, shares, \u201cIf 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.\u201d<\/p>\n

Simple activities\u2014such as taking a walk, getting outside, or being around a friend\u2014can boost serotonin levels<\/a> and can distract you from the stress that comes from political news.<\/p>\n

Professional therapy<\/strong> 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.<\/p>\n

For students who may need access to mental health resources, The Chicago School is a partner with Student Solutions<\/a>, providing free confidential counseling services to students 24\/7.<\/p>\n

Set Boundaries With Your News Consumption<\/h3>\n

Today, we have unprecedented access to global information at our fingertips\u2014but it can be difficult to control how and when we consume this information.<\/p>\n

\u201cPolitical news forces individuals to confront the realities of the world in a way previously unseen,\u201d Dr. Wyner says. \u201cRather than limiting exposure to local issues, humans are now inundated with an amount of information we have not evolved to handle.\u201d<\/p>\n

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.<\/p>\n

The solution isn\u2019t to avoid information; it\u2019s to set boundaries to control your intake and protect your mental health in the process. Here are a few ways to make this happen:<\/p>\n