Surviving the Election: A Psychological Perspective

How can we?! Believe it or not, a few ways don’t include leaving the country. The lead-up to elections, particularly this election 2024, can be particularly stressful due to the saturation of information related to what is happening—like polls, opinions on who will win or not, fear of a civil war, comparisons to Nazi Germany, and family differences in perspective. This often stirs a mix of emotions, including excitement, election stress, anger, disbelief, hope, and frustration. So how on Earth do we manage so many political anxieties at once, regardless of our political orientation?

Let’s start with both awareness and proactive strategies. By identifying and learning to confront anxiety, fostering constructive engagement, and prioritizing self-care, individuals can navigate this challenging period with resilience and hope. The political landscape may change, but our ability to support one another and engage thoughtfully and respectfully in political discourse remains constant.

Focus on What You Can Control

Empower yourself by reviewing the proposals, political histories, and other specifics about all candidates. But let’s get real: out of all Americans, how many do you think are doing this rather than being influenced by ads, social media, news channels, etc.? That is why focusing on actionable steps within your sphere of influence is important. This might include participating in community discussions, volunteering for a cause you believe in, or encouraging others to vote. Taking positive action can alleviate feelings of helplessness and voter fatigue. Guess what? The most powerful thing you can do is vote! If you don’t understand something, you can call any political party’s campaign representative and hear both sides. There is nothing wrong with voting mixed! You can also learn to communicate your differences in a more understanding and respectful way.

Human Thinking Aspects to Keep in Mind

Remember that sometimes people have all-or-nothing thinking, and it is hard to reason with them due to cognitive biases. This can also happen when people catastrophize, overgeneralize, or reason emotionally. You are probably having some cognitive errors of your own. This means that using words like always, never, forever, everyone, and no one can negatively impact your feelings and behaviors. Or, you could feel a certain way about an event, but that doesn’t mean that it will happen. We often “crystal ball it” and indulge in what-ifs, which my father called the “little deaths” for a reason. Or do we think that someone is thinking that… see?

Understand the Impact of Social Media

Social media and election stress play a significant role in shaping perceptions and thoughts during elections. While it can foster connection and information sharing, it often amplifies anxiety and political polarization. Studies show that exposure to negative political content can lead to increased feelings of stress and helplessness. Think about it—how many times (and for how long?) have you engaged with strangers on Facebook, Instagram, TikTok, or other networks to contradict someone’s political opinions and ended up angry? Have you done so respectfully or resorted to insulting rather than educating?

Limit “Doom Scrolling”

To mitigate anxiety, consider setting boundaries around media consumption. Designate specific times to check news updates rather than engaging with news continuously. Curate your feed to follow balanced sources and limit exposure to sensationalist content. When you decide to stay informed about candidates and policies through reputable sources, you will get more accurate information than on that doom scroll. Knowledge can empower you to engage in informed discussions and make reasoned decisions, preserving your digital well-being.

Conversations about Divisive Political Views

Trying to have a constructive dialogue with loved ones with opposing views can be one of the most difficult aspects of election times. Remember, there is a reason you love these people that came waaay before all this election division. If you have already postponed it and feel ready, approach the subject as if you were explaining it the way you wish it was explained to you. Also, consider you may not have the most accurate information either. Make sure you are gathering facts from reputable sources that you can cite or share in conversations to back up your political opinions.

If we open the channels to dialogue and not arguing, we may not just educate others, but they could also help educate us all. One of the best experiences I’ve ever had was having a conversation with someone who wasn’t from my island and thought I was white, about how “We (Puerto Ricans) don’t get to vote for the US president even though we are US Citizens from birth… unless we move to the mainland. Also, we have no representation in Congress and neither does Guam…” Her reaction surprised me. She thanked me for letting her know because she “had no idea!” It helped me feel more hopeful to be able to respectfully speak to someone about facts they may not know exist. This is why it is also important to be open-minded. People were raised differently than you and were exposed, or not, to different information and opinions than you may have.

People who are absolutists and can’t have a respectful dialogue with others, and who repeat any politician’s rhetoric, may be surrounding themselves with the “wrong” type of community. Surround yourself with supportive and hopeful individuals who may not share all your values but who can also engage in constructive and respectful dialogue about political issues. Having open discussions about differing viewpoints can foster understanding, and emotional intelligence, and reduce feelings of isolation. Listen actively and be open to different perspectives. Healthy dialogue can bridge divides and clarify understanding. You would be surprised at how much more we have in common than not. Try to encourage others to practice civility in political discourse. Remind friends and family that respectful dialogue is key to a functioning democracy.

Walk Away/Turn the TV off/Postpone that Controversial Conversation

Social media isn’t the only culprit in activating our fight-or-flight response, which leads to an increased amount of our stress hormone, cortisol, creating havoc on our organs over time. It’s perfectly okay to postpone talking to people who are difficult to have a constructive and respectful conversation with. You could try writing a letter or email later on when you are feeling calmer. Sensationalism on TV news can also activate the fight-or-flight response because, unfortunately, that response is super sensitive and wasn’t designed for more than care for children, building shelters, hunting, and defending from predators. We need to teach the brain how to recognize real danger rather than categorize disagreements or exposure to certain information as a reason to attack, run away, or freeze.

Practice Self-Care

Prioritize self-care by engaging in activities that bring you joy and relaxation. Whether it’s exercising, spending time in nature, enjoying a hobby, watching that movie that always makes you laugh, or reading, nurturing your mental health is crucial during stressful times. Taking a break from all things election is totally acceptable. Creating a healthy boundary for yourself that you share with loved ones can also help.

Engage in Mindfulness Practices

Mindfulness techniques, such as meditation, going for a walk, and diaphragmatic breathing (or at least slowing your breathing down), can help ground you during turbulent times. When you use these types of techniques, your amygdala gets the message that you are not about to die but rather are stressing about the election. Therefore, your parasympathetic nervous system tells the brain, “Chill out; there isn’t any threat right now.” But to do this efficiently, you have to practice little by little. Engaging in mindfulness can reduce anxiety and increase emotional regulation, allowing you to respond thoughtfully rather than react impulsively to political stimuli.

At the end of the day, we are all worried about similar things but think different ways of “solving” the matters are the best. We all come from different backgrounds, families, and experiences, but we are all still human beings. We have the right to freedom of speech and choice. Remember not to take those things for granted and use those rights. Go vote, talk about what you think and feel respectfully, and remember that this state of uncertainty won’t last forever.