Election years feel like a whirlwind of chaos and arguments. With every headline and heated debate, stress levels rise, leaving many of us feeling overwhelmed. But there’s hope! By making a few changes, you can stay calm, focused, and balanced during this crazy time. Let’s explore how you can find peace amidst the political storm.

Why election years are so stressful

Election years are stressful because we are constantly bombarded with lies, mudslinging, debates, and threats from every direction. It feels like there’s no escape from the political chaos. And, we’ve been taught our whole lives how important this all is — to vote and elect the best people as leaders. The stakes seem so high! Experts say this constant exposure leads to increased anxiety and stress. Personally, I begin to look at my whole day through the lens of conflict instead of my usual calm.

“…We’re in a setting when the political rhetoric is extremely divisive, and the rhetoric is saying your vote matters. And so, it’s not surprising that people are very focused on it and concerned and really feeling a time of uncertainty as these decisions are perhaps more important than ever.”

— Dr. Rebecca Brendel, a psychiatrist and past president of the American Psychiatric Association

How to find peace amidst the chaos

Here are some tips to help you find peace during the election year:

1. Limit your news consumption: First, set specific times to check the news instead of constantly staying updated. This can reduce anxiety and help you focus on more positive aspects of your life. I pretty much find the news doesn’t change much throughout the day, anyway. I’ve got better things do!
2. Practice mindfulness and meditation: Next, take a few minutes each day to sit quietly and focus on your breath. This can calm your mind and reduce stress. I do this anyway, but it can seems like I need to check the news “just one more time” before giving myself time for grounding. Make the time for yourself, friends! You won’t miss out on anything.
3. Engage in physical activity: Exercise can be a great stress reliever. Go for a walk, do yoga, or hit the gym. I take a walk and notice the people around me, and it’s a great reminder that the garbage we’re hearing from the political stage does not define who we are or how we live our lives.
4. Connect with nature: Additionally, spending time outdoors can be incredibly rejuvenating. Whether it’s a walk in the park or just sitting in your garden, nature has a calming effect on the mind. I’m lucky to live in a city where parks and green spaces are a priority. Check out “Spending time in green spaces can provide big health benefits” for the science behind your time in nature.
5. Create a peaceful environment: Furthermore, declutter your space and add calming elements like candles, soft lighting, or soothing music. Just taking the time to do this can be meditative, too!
6. Engage in hobbies and interests: Dive into activities you love to distract yourself from the political noise. Whether it’s reading, painting, cooking, or playing an instrument, hobbies can bring joy and relaxation. Video games can be a good distraction for me.
7. Practice gratitude: Also, keep a gratitude journal and write down a few things you’re thankful for each day. This simple practice can help you maintain a positive outlook. This only takes me a few minutes to feel the benefits. When I’m grateful for what’s right in front of me, it lets the hot air out of these “important” issues being preached from the news.
8. Set boundaries in conversations: It’s okay to steer political discussions towards different topics if they make you uncomfortable. Your mental well-being should be your priority. I’m from the Midwest, so it feels odd to actually say, “hey friend, I don’t want to talk about politics right now, let’s talk about something else,” but I do it anyway.
9. Focus on what you can control: Lastly, get involved in your community, volunteer, or engage in activities that make a positive impact. This can be empowering and reduce feelings of helplessness. Watching news designed to get a rise out of us, about things distant and out of our direct control, can make us feel helpless. Spend more time making the space in front of your place better. It feels empowering!

One cause of stress stems from the strong political divides between political parties. One major part of this divide is “social sorting” — a phenomenon that describes when ideology and identity become tied to politics, this can lead to an increase in animosity and result in political differences feeling like personal attacks.

— Christopher Federico, Professor of Political Science and Psychology, University of Minnesota

FAQs about election anxiety

More stuff from other places…

1. Most Americans are experiencing ‘significant’ election stress
   • Article from 2020 from “Today“
2. Presidential Election a Source of Significant Stress
   • Article from 2020 from “American Psychological Associaton“
3. Is the Election Stressing You Out?
   • 2024 article from “How We Heal“

Life is better than the news suggests

As we navigate through this election year, remember that your mental health is paramount. The news is designed to grab your attention, often highlighting the most dramatic and negative aspects of the world. But outside of the headlines, life continues with countless acts of kindness, moments of joy, and instances of everyday beauty. By incorporating these self-care strategies, you can find peace amidst the chaos. Prioritize your mental well-being, set boundaries, and engage in activities that bring you joy and relaxation. Share this article with friends and family to spread the message of peace and self-care. Together, we can create a supportive community that thrives, even in the most challenging times.