Elections can be described as many things – a way to make your mark on society, a moment to express your views, a way to contribute to democracy and the freedom we all share. A dear friend once described elections to me as the Olympics but with pieces of paper instead of shiny medals and years of sitting behind desks for the winner – perhaps not the greatest prize of all.
While elections are a highlight of democracy, they can also evoke negative emotions, such as dread. The nature of the always-on media cycle means that, for many of us, escaping the election season for just a moment can feel difficult. For those studying counseling psychology masters programs online, understanding how one can find peace amid the chaotic nature of elections can be particularly powerful.
Let’s dive into the world of socio-political stress – the causes, the impacts, and the things that we can do to manage our stress levels during the election season.
What is socio-political stress?
Socio-political stress occurs at the intersection of social and political values. Events such as elections can often contribute to this type of stress. Friends and family might have a range of different views on political topics, and the uncertainty of what may prevail in an election can often cause us to seek out information as a coping strategy.
The Internet is well known for its ability to rapidly bring news to consumers, but in today’s world, we often receive massive volumes of media to consume – far more than in the days before social media and the Internet. In today’s highly connected world, trying to follow the constantly changing media cycle can create further uncertainty, which can then lead to a loop that can cause even greater distress.
The end result, ultimately, is a type of persistent stress fuelled by the uncertainty of change and empowered by the technologies that help drive conversation in today’s interconnected world.
How can socio-political stress affect you?
Socio-political stress is a phenomenon that can impact us in a number of different ways. Ultimately, it can really depend on how you feel about elections and how engaged you are with political processes. If you are someone who rarely interacts with politics and has very little interest in it, it may not impact you as much as someone who is directly impacted by the laws that are passed by state and federal legislatures.
In 2016, the American Psychological Association conducted a survey, finding that just over half of American adults reported the then-upcoming U.S. election was a significant source of stress. In recent years, this has increased, with research conducted during the 2024 U.S. election finding that this number had increased further.
Socio-political stress can trigger a range of physiological symptoms in the body, similar to stress or anxiety. It can trigger a part of the nervous system called the autonomic nervous system, which controls involuntary physiological responses, such as heart rate and breathing. These responses can result in the body feeling more reactive to the world around us – and those suffering from the impacts of socio-political stress may find themselves more irritable or, in some cases, withdrawn from the rest of the world around them.
Managing the effects of socio-political stress
How can we begin to mitigate the effects of socio-political stress? After all, it is well documented that ongoing high levels of stress and anxiety can have detrimental impacts on human health – leading to an increased risk of cardiac conditions and even, in some cases, impacts on longevity.
Fortunately, there are a number of different strategies that one can use to help manage the impacts of socio-political stress. While it can sometimes feel overwhelming, there are techniques that we can use to help manage stress so that when elections do come around.
One of the most common strategies for managing anxiety is surprisingly simple—it is encouraging yourself to take regular breaks from consuming news and media content. While it’s important to know the difference between high-quality media and sensationalist headlines, many people lack the media literacy required to tell the difference.
Taking a break from the news helps the body switch off—it reminds us that while there is plenty of news, we don’t have to let it consume us.
Another common way to manage anxiety is to be mindful of your online behavior. It can be easy to find yourself in a cycle of doomscrolling through content – which can then be a trigger for further anxiety and stress. If you find that you are in a cycle of negative media, consider incorporating some positive and happy news into your news diet.
Think of it like a healthy diet – high volumes of political news are like eating salt, whereas positive, non-political news is like eating fruits and vegetables – good for you!
In recent years, other strategies, such as meditation, have become increasingly commonplace to handle stress. These can be beneficial if you are looking for a way to reset—and the best part is, anyone can do it.
Looking after yourself
Finally, it is important to remember that while elections are all around us, ultimately, your health is what is most important. Elections can be a difficult time for many people – and if you feel that your stress is becoming too much to handle on your own, it is important that you seek help from a qualified mental health professional.
A mental health professional, such as a counselor, can help you understand how stress is affecting you and provide strategies and techniques for managing stress. Seeing a mental health counselor or a therapist can be an incredibly helpful experience – you do not have to go through stress and anxiety alone.
Elections come and go – often, they can feel like a near-annual occurrence. Being able to stay on top of any election anxiety is critical in order to be a functioning member of society. So, the next time you’re looking at election news and finding yourself disconcerted, perhaps it’s time to take a second and ask, is it time to take a break from the news?
