Over the past few years, I’ve practiced healthy boundaries when it comes to my daily news intake which has noticeably lowered my stress levels.  But this election cycle seems to be dragging me back to my unhealthy ways.  I was able to fend it off for a while but the closer we get to the big vote, the need to research candidates and policies increases.  My space gets quickly flooded with mass communication from politicians in the form of candidate flyers filling the mailbox, my email inbox, text messages, and spam phone calls.  Slowly but surely, old habits creep back and I find myself spending too much time doom-scrolling and sifting through the latest headlines trying to make sense of the world.  My stress levels have hopped back on the emotional roller coaster.  Regardless of political affiliations, my guess is many are finding themselves in the same overwhelming position.

A big part of the problem is feeling powerless. When the political scene seems chaotic and out of control, it’s easy to feel like you’re just a small player in a game you can’t change. This can lead to feelings of helplessness and frustration.  It’s not just the sheer volume of information that’s a problem; it’s the fact that so much of it is intense and polarizing. Prolonged exposure to distressing news can increase levels of anxiety and depression.  Constant exposure to heated political debates and negative campaign ads can exacerbate these feelings.

Recognize the Stress

Understanding that it’s okay to feel overwhelmed is the first step in managing your stress effectively.

Set Boundaries

Try not to check the news every hour. Set specific times during the day to catch up on updates and stick to it. This way, you can stay informed without getting overwhelmed.

• Designate News Times: Set specific times during the day to catch up on news updates. This might be once in the morning and once in the evening. By having set times, you can avoid the temptation to check news constantly and give yourself a break from the political noise.
• Limit Social Media: Social media can be a major source of stress due to its polarized nature. Consider reducing the amount of time you spend on platforms known for intense political debates. You can also unfollow or mute accounts that contribute to your stress.
• Curate Your Sources:  A big part of dealing with election overload is getting a handle on how media works. Learning to spot biases and understanding how news is made can help you cut through the noise and focus on what really matters. This can make the constant stream of information feel a lot less overwhelming. Opt for outlets that provide factual information without the added noise – or better yet, go to the actual source: listen to the candidates’ full speeches and research their websites.

Engage in Self-Care

Self-care is essential during any stressful period, and the election cycle is no exception. Here are some self-care practices that can help you stay balanced:

• Exercise Regularly: Physical activity is a great way to reduce stress and improve your mood. Whether it’s going for a walk, hitting the gym, or practicing yoga, find an activity that you enjoy and make it a regular part of your routine.
• Pursue Hobbies: Engage in activities that you find fulfilling and enjoyable. Whether it’s reading, gardening, painting, or playing a musical instrument, spending time on hobbies can provide a much-needed mental break from political stress.
• Connect with Loved Ones: Spend time with family and friends who provide support and comfort. Social connections can help buffer the effects of stress and provide a sense of normalcy amidst the election chaos.

Stay Informed, but Stay Balanced

Staying informed is important, but it’s equally important to find a balance. Here’s how to manage your information consumption:

• Focus on What You Can Control: It’s easy to get bogged down by everything happening in the political sphere, but concentrate on areas where you can make a difference. Participate in local community activities, volunteer, or engage in constructive discussions about issues that matter to you.
• Practice Mindfulness: Techniques such as meditation and deep breathing can help manage anxiety and keep you grounded. Mindfulness practices can provide a mental escape from the constant flow of political information and help you maintain a sense of calm.
• Stay Engaged Positively: Channel your energy into positive actions. Join advocacy groups, attend community meetings, or engage in discussions that focus on solutions rather than just problems. Positive engagement can provide a sense of purpose and empowerment.

Conclusion

The election cycle can be demanding, but with a few practical strategies, you can maintain your sanity and well-being. By setting limits on media consumption, prioritizing self-care, balancing your information intake, and seeking professional help when needed, you can navigate this period with greater ease and resilience. Remember, taking care of your mental health is just as important as staying informed and involved.