The 2024 presidential election is rapidly approaching, and for many, the political landscape is a source of heightened anxiety. With social media platforms abuzz, biased media coverage on overdrive, and polarized debates more frequent than ever, it’s easy to feel overwhelmed. According to Dr. Harris Stratyner, an NYC psychologist and director at Stratyner and Associates, the emotional toll of this political season can significantly impact mental health. To help navigate this stressful period, Dr. Stratyner shares actionable strategies for managing election-related anxiety.
1. Stay Informed, But Set Boundaries
It’s important to stay up to date, but overconsumption of political news can exacerbate stress. Dr. Stratyner recommends limiting the time spent on news and social media. “Set specific times for consuming news and take breaks to avoid becoming overwhelmed,” he advises. Studies suggest that prolonged exposure to media coverage of stressful events can intensify anxiety symptoms. By setting boundaries, you give your mind time to recharge.
2. Prioritize Self-Care
Dr. Stratyner emphasizes the importance of self-care routines that promote relaxation and well-being, especially during stressful times. “Exercise, meditation, and hobbies can help mitigate the impact of election stress,” he suggests. Research supports the role of self-care in reducing stress, particularly when it involves physical activities like yoga or outdoor walks, which help lower cortisol levels and improve overall mood.
3. Seek Social Support
Election-related anxiety can feel isolating, but leaning on supportive friends and family can ease that burden, says Dr. Stratyner. Studies show positive social connections act as a buffer against stress, and even simple conversations with a trusted person can lower anxiety levels by offering reassurance and perspective.
4. Practice Mindfulness
According to Dr. Stratyner, mindfulness techniques, such as deep breathing exercises, progressive muscle relaxation, and meditation, can be powerful tools for managing anxiety and stress. Science backs this up: Studies show that mindfulness practices can lower symptoms of anxiety by improving emotional regulation and decreasing the impact of negative thoughts.
5. Avoid Heated Political Discussions
Political conversations, especially with differing opinions, can quickly spiral into heated arguments, increasing anxiety and stress. Instead of trying to argue your point, focus on being constructive and having respectful dialogues when discussing political topics, Dr. Stratyner suggests. If you can’t do that, then consider avoiding situations or conversations where heated debates are likely to arise.
6. Identify and Address Stress Triggers
Being mindful of what triggers your anxiety is essential for managing it effectively. If social media, certain news outlets, or specific conversations trigger your stress, take proactive steps to minimize your exposure, Dr. Stratyner advises. Research shows that identifying and avoiding triggers can help prevent unnecessary stress and anxiety. Blocking or muting harmful social media content is one such step that can offer immediate relief.
7. Take Action by Volunteering
Dr. Stratyner encourages engaging in positive actions like volunteering to help channel your feelings and energy into something productive. Volunteering for a cause you believe in or participating in community discussions can help you regain a sense of agency and purpose.
Studies have shown that volunteering your time leads to better mental health outcomes, including reduced stress and an increased sense of fulfillment.
8. Maintain Physical Activity
Physical exercise is a proven stress reliever, as it stimulates the production of endorphins—the brain’s natural mood lifters while also regulating stress hormones like cortisol. Dr. Stratyner recommends incorporating activities you enjoy, such as walking, jogging, or yoga, into your daily routine.
9. Practice Healthy Sleep Habits
Dr. Stratyner emphasizes that sleep is critical for managing stress: “Adequate sleep is essential for mental health. Create a sleep-friendly environment and establish a regular sleep schedule to ensure you are well-rested and better equipped to handle stress.” Research shows consistent, quality sleep helps regulate emotions, improve cognitive function, and reduce anxiety.
In conclusion, managing stress during the election season requires a proactive and balanced approach. By implementing these practical tips from Dr. Harris Stratyner, you can navigate political turmoil with greater control and mental well-being. Remember, setting boundaries, prioritizing self-care, and leaning on supportive people around you is key. If stress becomes overwhelming, don’t hesitate to seek professional help. Election seasons may be intense, but with the right strategies, you can protect your mental health and maintain peace of mind.
