With the US presidential election just around the corner, many people are experiencing increased levels of anxiety and stress. The intense division of this election has sparked numerous discussions and, at times, heated arguments with family members, friends, and coworkers. This divisiveness is especially evident in Michigan, a "must-win" state, which has become a focal point for debates and political tensions.

As a psychotherapist, I understand how these types of situations can lead to increased stress and anxiety, particularly when these conversations occur in close relationships. Today, I want to provide some practical advice on managing election-related anxiety and how to gracefully steer clear of unwanted discussions or engage in a noncombative way. Here are some strategies that can help you protect your mental well-being during this challenging time.

This is How to Deal With Election and Political Anxiety & Stress

Acknowledge and Accept Your Emotions

It's essential to acknowledge the anxiety and stress you may be feeling. It’s okay to be anxious during such uncertain times. Try to identify and validate your emotions rather than suppress them. Whether it's frustration, worry, or exhaustion, these emotions are natural responses to the turmoil surrounding us. Once you’ve identified your feelings, you can take steps to manage them healthily.

Set Boundaries Around Political Discussions

One of the most effective ways to protect your mental health during the election season is by setting boundaries with those around you. Be clear with friends, family members, and coworkers about whether you're comfortable discussing politics. Setting boundaries can sound like:

• "I appreciate your perspective, but I’d prefer not to discuss politics right now."
• "I’m trying to focus on other things for my mental health, so I’m not engaging in election talk today."

Communicate your boundaries respectfully but firmly. Changing the subject to something neutral or positive is also helpful — perhaps a shared hobby or a recent good memory. If someone continues to press the topic, it's okay to excuse yourself from the conversation or even the room if necessary. Protecting your mental well-being is more important than staying in an uncomfortable discussion.

Listen Without Engaging in Debate

If you find yourself in a situation where avoiding the conversation isn’t possible, try listening without engaging in a debate. Active listening can show that you respect the other person's viewpoint without necessarily agreeing with them. Use neutral responses like:

• "I understand that this is important to you."
• "I can see why you might feel that way."

This approach can help de-escalate a potentially controversial discussion. It’s important to remind yourself that you don’t have to change the other person's mind, nor do you have to have your mind changed. Listening can be a way to keep the peace without sacrificing your mental comfort.

Limit Your Media Consumption

Continuous exposure to election news and social media can intensify feelings of stress and anxiety. It’s important to remember that you have control over what you consume. Consider setting limits on how much time you spend watching the news or scrolling through social media platforms. Instead, dedicate time to uplifting or relaxing activities, such as going for a walk, reading a book, or practicing a hobby. Taking these breaks can help create distance from the constant political noise.

Practice Self-Soothing Techniques

When anxiety starts to rise, it can be helpful to have self-soothing techniques on hand. Deep breathing exercises, progressive muscle relaxation, and mindfulness practices can all help you manage feelings of anxiety in the moment. The “4-7-8” breathing technique, for example, involves breathing in for four seconds, holding for seven seconds, and breathing out for eight seconds. Practicing these methods regularly can help you feel calmer and more centered.

Focus on What You Can Control

The uncertainty surrounding elections can make us feel powerless. Rather than focusing on what you can't control, focus on actions you can take. Actions such as making a plan to vote, engaging in community service, or reaching out to loved ones to check on their well-being. Small, positive actions can create a sense of empowerment and purpose amidst the uncertainty.

Reframe Negative Thoughts

Negative thoughts about the election and its outcome can escalate anxiety. Cognitive Behavioral Therapy (CBT) techniques, such as reframing, can help. Reframing involves challenging negative thoughts and replacing them with more balanced perspectives. For example, if you find yourself thinking, “Everything will be terrible if my candidate doesn’t win,” reframe it to, “No matter the outcome, I can take positive actions in my life and contribute to my community.” Practicing this type of reframing can make a significant difference in your stress levels.

Divert Conversations Gracefully

It’s common to find yourself in conversations you’d rather avoid, especially during family gatherings or at work. When faced with election talk, it can be helpful to steer the conversation in a different direction. Here are some tactics you can use:

• Ask about a person’s recent achievements or share a positive experience of your own.
• Bring up a shared interest, such as a favorite TV show, upcoming event, or hobby.
• Use humor to deflect the conversation in a light-hearted way. For example, "I think we all need a break from politics — who’s seen the latest movie?"

Redirecting conversations to neutral topics can help ease tension and reduce the risk of confrontation.

Connect with Supportive People

Connecting with people who understand your experience and provide emotional support can be incredibly grounding. This might mean spending more time with friends and family members who share your values or attending a support group. It’s also important to nurture these connections through meaningful, non-political conversations.

Engage in Stress-Relieving Activities

Physical activities, like walking, yoga, or cycling, can do wonders for reducing stress. Exercise releases endorphins, which are natural mood enhancers. Creative activities like painting, writing, or playing music can also provide a healthy outlet for processing emotions. Taking time for activities that bring you joy, and relaxation is key to maintaining balance during stressful periods.

When to Seek Professional Help

If the anxiety and stress are overwhelming and impacting your daily life, it may be time to seek professional help. Therapy can offer a supportive space where you can process your feelings and develop personalized coping strategies. As a therapist, I help clients work through anxiety, establish healthy boundaries, and build resilience during challenging times.

Takeaway

Navigating election season can be stressful, but there are many ways to protect your mental well-being. By setting boundaries, listening without engaging in debate, and focusing on what you can control, you can effectively manage anxiety and stress. Remember, it’s okay to take a step back from political discussions and focus on your well-being. You have the right to protect your mental health during this challenging time.

If you’re struggling to manage stress or anxiety, consider reaching out to a mental health professional for additional support. At River’s Edge Counseling Michigan, I’m here to help you navigate life's challenges with resilience and strength. Take the first step towards a healthier, more balanced life today.