How to worry less about politics and the election

Political anxiety is a form of stress that emerges from concerns and uncertainties about political events, policies, and leaders. It's a specific type of worry that can manifest in various ways, including heightened anger, fear, or uncertainty. Often, political anxiety is fueled by continuous media coverage, social media discussions, and the seemingly constant barrage of political news. With the rapid pace of today's news cycle, it's easy to feel overwhelmed and out of control, leading to persistent anxiety.

At its core, political anxiety is a response to feeling powerless or threatened by external political forces. Whether it’s about potential policy changes, election outcomes, or international relations, this form of anxiety taps into our deep-seated need for stability and security. When these fundamental needs feel jeopardized, our bodies and minds react, creating a stress response that's hard to ignore.

Moreover, political anxiety isn't confined to the stereotypical image of engaged citizens constantly debating policies. It affects people across the spectrum of interest in politics, from the highly informed to those who try to avoid the news altogether. The pervasive nature of political discussions in our daily lives makes it almost impossible to escape the triggers that cause anxiety. Understanding what political anxiety is can be the first step towards managing it effectively, fostering a healthier relationship with the political world and helping us remain grounded amidst the turmoil.

Worrying about politics and the election can feel like an unavoidable part of modern life, but it doesn't have to consume your every thought. While staying informed about political events is important, it's equally crucial to manage the anxiety that accompanies it. By adopting practical strategies and making conscious choices, you can reduce the stress that political news brings into your life. The key lies in finding a balance that allows you to stay aware without becoming overwhelmed.

From setting healthy boundaries with media consumption to engaging in productive conversations and focusing on personal wellbeing, there are several effective ways to mitigate the impact of political anxiety. Let's dive into these methods and discover how you can regain a sense of control and peace amidst the political noise.

“Being able to control responses to stressful events and manage the experience of stress when it does occur are learned behaviors,” said Lynn Bufka, Ph.D., the Associate Executive Director of Practice, Research and Policy at APA. Consider what makes you feel tense and how you respond to that feeling. Do you feel anxious when watching the news? Does arguing politics on the Internet make you irritable? And are you more likely to cope by going for a run or reaching for a glass of wine? “Identifying your personal sources of stress and recognizing how you typically respond to stressful situations will give you some ideas for how to handle future situations and times of stress,” says Bufka.

Being constantly faced with loads of digital information, particularly on political issues, can lead to increased stress levels. Studies show that frequent social media users report higher stress due to political discussions, with over half of Americans claiming that staying informed is a stressor. Maintaining a healthy balance and staying informed without feeling overwhelmed is crucial, especially in the midst of a contentious election season. Here are three tips for managing the stress of the political period.

• First, in this era of information overload, practice media literacy. Learn to discern between thoughtful, informative content and stress-inducing, sensationalized material.
• Second, be mindful of your media consumption. Regulate your digital environment by controlling notifications and choose specific times to engage with updates. It’s okay to react late to news! You’re likely to hear about significant events anyway, so waiting for accurate information and thoughtful analyses can be a smart move.
• Lastly, cultivate a supportive community for processing news and emotions. Connect with individuals who provide a safe space for understanding current events. Sharing what you are thinking and feeling with trusted peers can mitigate the negative effects of stress.

In essence, staying calm and centered during the political frenzy requires conscious effort to manage your exposure to digital chatter.

More and more people are turning to activities like yoga and meditation to unwind and recharge. According to the APA, 12 percent of people use yoga or meditation to manage their stress, a rise of three percent since 2016. Research shows meditation can help to manage stress and alleviate its symptoms, such as anxiety. Mindfulness courses can also help bridge the partisan divide; one mindfulness initiative has been cultivating a sense of connection and openness among UK politicians.

Those politicians that completed the course have spoken about how it benefited them, "Mindful" reported, and helped them reconnect not just with themselves and those close to them but also across political divides. That approach could come in handy as partisan politics become ever more entrenched. You can’t make all of the political stress go away, and shouldn’t — staying engaged and informed is important, even as you redefine those terms for your own benefit. But a bit of mindfulness practice could go a long way to help mitigate political burnout.

Working with a mental health coach can be a game-changer when it comes to managing political stress. These professionals are trained to empower you in navigating your stressors, develop coping strategies, and nurture resilience. Headspace offers coaching services that allow you to work one-on-one with an experienced coach who can provide personalized guidance and support. Through regularly scheduled text-based sessions, you and your coach can develop a tailored toolkit to manage your stress, whether it involves mindfulness exercises, setting healthy boundaries with media, or cultivating a more balanced outlook. Connecting with a coach today can be a powerful first step to reclaiming your center, discovering your strengths, and prioritizing the things that matter most to you in your life, through election season and beyond.

Feeling helpless to effect change can be stressful and discouraging. That’s why getting involved can be so powerful: it helps you take back control. Joining a political party, volunteering with a community group, or participating in activism can help you feel a sense of accomplishment and purpose. These activities also connect communities of like-minded people, which helps to alleviate stress and build community. No wonder more than half of Americans (51 percent) say the state of the nation has motivated them to volunteer or otherwise support causes important to them. “For some, taking action on an issue they care about may help them to feel that they have a voice or an opportunity to exert some control over a situation,” says Bufka. It is possible to find calm amid the storms.

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