The 2024 election season is a highly charged time, and for many people, it can bring increased stress, anxiety, and even feelings of fear or frustration. Mental health can be affected by intense political climates, and prolonged stress during election years can heighten anxiety, irritability, or even symptoms of depression. Dialectical Behavior Therapy (DBT), which provides practical coping tools, can be a valuable approach for managing election-related stress and staying emotionally grounded.
Why Elections Can Impact Mental Health
Election cycles bring a constant stream of news, opinions, and heated debates that can overwhelm even those who aren’t typically politically active. Common mental health challenges that arise include:
- Anxiety: Constant news coverage, uncertain outcomes, and worry over the future can increase anxious thoughts.
- Mood Swings: The highs and lows of election news, social media arguments, and debates can lead to frequent mood shifts.
- Sleep Disruptions: Stress and a racing mind can make it difficult to get restful sleep, impacting overall well-being.
- Social Stress: Disagreements with friends or family can lead to strained relationships, particularly during times of political tension.
Learning how to manage these challenges is essential for mental wellness. Fortunately, DBT skills offer strategies to help us find balance and resilience.
Using DBT Skills to Navigate Election-Related Stress
DBT, a therapeutic approach developed to help individuals handle intense emotions, can be especially helpful in coping with election stress. Here are some DBT strategies that can support mental health:
1. Mindfulness: Staying Grounded in the Present
- Why: When the mind races with fears about the future or fixates on upsetting news, mindfulness helps bring focus back to the present moment.
- How: Take a few minutes each day to practice mindful breathing. When political stress creeps in, ground yourself by noticing your surroundings or paying attention to your breath. Remind yourself to “observe” thoughts without judgment and let them come and go, rather than attaching to them.
2. Distress Tolerance: Riding the Emotional Waves
- Why: Stress is inevitable during election season, so having tools to tolerate difficult emotions without feeling overwhelmed is essential.
- How: Use TIPP skills to manage intense emotions. Try ice water on the face to trigger a calming response, engage in intense physical activity (like a brisk walk or jumping jacks), or focus on controlled breathing. Practicing distraction by engaging in a hobby or activity can also provide a helpful emotional break from election stress.
3. Emotional Regulation: Managing Intense Feelings
- Why: It’s easy to feel overwhelmed by emotions, especially during times of uncertainty. Emotional regulation helps you navigate those emotions more effectively.
- How: PLEASE skills focus on physical health as a foundation for emotional stability. Ensuring adequate sleep, balanced eating, and regular exercise all contribute to your ability to cope. Another effective tool is opposite action: if election coverage makes you feel anxious, consider taking a break from news or limiting your screen time.
4. Interpersonal Effectiveness: Navigating Difficult Conversations
- Why: The election season can bring up challenging conversations, especially with family or friends who hold different views. Interpersonal effectiveness skills can help you communicate clearly and set boundaries when needed.
- How: Use the DEAR MAN skill (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) to manage difficult conversations. For example, if a family member starts discussing political views you don’t agree with, use DEAR MAN to express your desire to keep things neutral without judgment.
Additional Tips for Coping During Election Season
In addition to DBT skills, here are some other helpful ways to protect your mental health during election time:
- Limit News Consumption: Set specific times to check the news rather than engaging constantly.
- Practice Self-Compassion: Acknowledge that feeling stressed is a natural response during heightened times, and show yourself kindness.
- Set Boundaries: It’s okay to step away from political discussions or take breaks from social media when you need them.
- Seek Support: Talking to a therapist or joining a support group can provide additional resources to cope with election-related stress.
Conclusion
While election seasons can be a stressful time, you don’t have to be overwhelmed by anxiety or frustration. By using DBT skills like mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness, you can navigate this period with resilience and self-compassion.
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