The period leading up to an election can be an especially stressful time. For those dealing with addiction or in recovery, the anxiety and tension surrounding election news can add to a heavy emotional burden for some individuals.
Social media, news outlets, and even personal conversations are filled with heated debates and polarized opinions, which may feel overwhelming. For both individuals struggling with addiction and their loved ones, maintaining mental health during an election year is essential to personal well-being and sobriety.
Here are some strategies for managing your mental health during an election year, helping you stay grounded and focused despite the noise.
1. Understand How Politics Can Affect Mental Health
Election cycles can have a profound impact on mental health, often triggering stress, anxiety, and even depression. For people already dealing with personal challenges like addiction recovery, the political climate can amplify feelings of uncertainty and overwhelm.
But how do politics affect mental health, particularly for those sensitive to external stressors? Constant exposure to politically charged content can fuel negative emotions, making it harder to focus on self-care and recovery goals.
Election-related stress often comes from feeling powerless over larger societal issues, disagreements with friends and family, or fearing the outcome of a close race. This heightened emotional state can make it harder to maintain balance and peace of mind.
Recognizing that politics and mental health are closely linked is the first step in creating a plan to manage these emotions and avoid potential pitfalls.
2. Set Boundaries with News and Social Media
One of the best ways to manage anxiety and depression related to election stress is by setting clear boundaries with news consumption and social media. While staying informed is important, overloading yourself with constant updates can lead to information fatigue.
Aim to limit how often you check the news or scroll through social media platforms, especially during emotionally charged moments.
Consider allocating specific times to catch up on news, rather than passively consuming it throughout the day. You might even set a timer for 20 minutes in the morning and 20 minutes in the evening to prevent overexposure. Outside of those time blocks, focus on activities that bring you peace and joy, such as hobbies, exercise, or spending time with supportive loved ones.
3. Practice Mindfulness and Stress-Reduction Techniques
Maintaining your mental health during an election year requires proactive efforts to reduce stress and remain mindful. Mindfulness practices, such as meditation, deep breathing exercises, and journaling, can be extremely helpful in reducing political overwhelm.
These tools can help you stay present, focus on your immediate environment, and manage any distressing thoughts about the election.
If you’re feeling triggered or overwhelmed by political conversations or media, take a few moments to practice deep breathing or a short meditation. These quick interventions can help regulate your nervous system and bring you back to a calmer state of mind.
4. Limit Political Conversations with Friends and Family
Political discussions with friends or family can sometimes lead to tension, particularly if opinions differ. These conversations can be draining and leave you feeling emotionally exhausted or upset. It’s perfectly okay to set boundaries and let others know that you’d prefer to avoid discussing politics.
If you do find yourself in a political conversation, practice healthy communication. Rather than engaging in debates, listen actively and try to steer the discussion toward neutral ground. When you feel overwhelmed, politely excuse yourself from the conversation to protect your mental health. Maintaining peace of mind is more important than winning an argument or trying to change someone’s viewpoint.
5. Prioritize Your Well-Being
Stress has a big impact on physical and mental health, which is why prioritizing your well-being is crucial. Make self-care a daily practice, and remind yourself that it’s okay to step away from political discussions or the media if they are negatively impacting your mental health. This includes focusing on physical well-being through exercise, balanced nutrition, and adequate sleep.
During an election year, it’s easy to get swept up in the urgency of political news, but making time for self-care can help you maintain a healthier perspective. Whether it’s going for a walk, taking a break from social media, or simply sitting quietly with a cup of tea, these moments of calm can provide much-needed relief.
6. Focus on What You Can Control
Feelings of powerlessness during an election cycle can contribute to anxiety and depression. One way to combat this is by focusing on what you can control. You may not be able to change the entire political landscape, but you can take small steps that make a difference.
Consider getting involved in your community, volunteering for causes you care about, or encouraging others to vote. These actions can provide a sense of empowerment and reduce feelings of helplessness. By focusing on productive activities, you’ll also reinforce your sense of purpose and avoid spiraling into political overwhelm.
7. Seek Support When Needed
If election-related stress becomes too overwhelming, don’t hesitate to seek support. Whether it’s through a therapist, support group, or loved ones, talking through your concerns can help alleviate some of the anxiety you may be feeling. There’s no shame in reaching out for help, especially during a period that’s stressful for many people.
Many people find comfort in discussing their feelings with others who are experiencing similar concerns. If you’re in recovery or supporting someone through addiction, these conversations can also reinforce your focus on maintaining sobriety and mental well-being.
Find Peace During Stressful Times With Lumina Recovery
The election year can feel like a whirlwind of emotions, especially for those dealing with addiction or supporting someone through recovery. Managing your mental health during this time is crucial to staying centered and focused on personal growth.
Lumina Recovery’s dual diagnosis and therapy services provide holistic support for individuals managing both addiction and mental health challenges, offering tailored strategies to navigate high-stress periods like an election year.
If election stress is affecting your mental health or recovery, contact Lumina Recovery for the support you need.
