Fear. Hopelessness. Anger. Hatred. Exhaustion. Political events at home and abroad, like election season, the war in Gaza, and related protests and marches, can catalyze a wide range of emotions and reactions. And with social media and streaming platforms bringing us nonstop coverage of these events as they unfold, the mental health impact of politics is exponentially multiplied.
A full 40 percent of Americans identify politics as a significant source of stress in their lives, and about 5 percent have actually considered suicide in response to political developments. Research shows that young adults are among those most affected by political upheaval, particularly young people who experience higher levels of anxiety and distress in general.
The Impact of Politics on Well-Being
Political strife can affect individual well-being in a variety of ways. It can damage relationships, disrupt self-care, and even lead to physical symptoms. A survey of more than 800 Americans found the following statistics on how politics impacted their state of mind and physical health:
- More than 25 percent felt depressed when their candidate lost an election.
- 1 in 5 had lost sleep over politics.
- 20 percent reported feeling fatigued because of political news.
- 29 percent reported losing their temper over politics.
- One quarter said they felt hateful toward those with opposing political views.
- More than 20 percent have had political disagreements damage their friendships.
Moreover, about a third of respondents reported that political unrest triggered compulsive behaviors. Specifically, they found it difficult to stop consuming political information or stop thinking about politics.
How the Stress of Political Upheaval Erodes Resilience
Regardless of the source, chronic stress taxes our resources and our resilience—our capacity to cope constructively in response to challenging experiences and bounce back from the negative effects of stress. When our stress levels outweigh our ability to cope, we experience what’s known as allostatic overload.
In fact, Americans experience such increased levels of stress and anxiety during the weeks leading up to a major election that mental health professionals have a name for it—election stress disorder. While not a clinical diagnosis, the symptoms are real and can significantly impact our social, emotional, and physical well-being. While it may seem like this is only an issue for adults, teens can feel the stress too.
12 Symptoms of Political and Election-Related Stress
- Increased heart/pulse rate while online or talking about politics
- Inability to turn off intrusive thoughts about politics
- Frequent stomachaches and/or headaches
- Increased substance use
- Anger and irritation
- Problems sleeping
- Chronic pain
- Trouble concentrating
- Volatile emotions
- Decreased motivation
- Feelings of hopelessness
- Anxiety and worrying
8 Ways to Cope with the Mental Health Effects of Politics
In the face of both personal and political upheaval, we can strengthen our resilience and increase our coping ability. Here are eight therapist-approved and science-backed techniques for navigating the mental health impact of politics.
Control what you can.
When we feel out of control, it can be helpful to exert what little control we do have. If you’re an activist, that might mean creating a set of concrete steps for taking action. Or you might want to get involved in local government, or volunteer for a cause you care about. For others, taking control might mean setting up a daily schedule for self-care, or a regular check-in with friends.
Activate your strengths.
Draw on your unique skills and qualities to navigate and reframe stress. Look backward to move forward, by recalling what’s worked well in the past when you faced intense stress, and putting those strategies into play. In one study of coping strategies during COVID, acceptance, humor, and the ability to reframe stressful situations were all associated with better mental health.
Be mindful of your media intake.
In the midst of political developments, it can be hard to stay away from news and social media. In fact, people who know more about politics and how the political system operates are somewhat less likely to experience negative mental health effects related to politics. However, constant doomscrolling can be exhausting and demoralizing. Limiting your exposure can help reduce the impact of politics on mental health.
Stay in the moment.
When our nervous systems are on high alert and uncertain about the future, we tend to foresee the worst outcomes. Mindfulness can be a powerful intervention for shifting out of the stress response. A regular meditation practice; mindful movement, such as yoga; or simply taking a few deep breaths can help the body and brain return to the present moment.
Use it as an opportunity to reevaluate.
Research shows that marriage, birth, and divorce rates all increase in the wake of traumatic events. That’s because major upheavals, particularly those threatening our health and well-being, often force us to reconsider what matters most. Politics can provide a lens through which to reassess one’s values, relationships, and goals, and correct course if necessary.
Process grief and loss.
In order to move forward after a political development that has significantly affected your state of mind, it’s helpful to acknowledge and process grief. This may include connecting with others who are feeling the same way, reaching out for perspective from a mentor, and/or accessing help from a mental health professional.
Prioritize self-care.
During times of upheaval, whether internal or external, self-care—spending time in nature, exercising regularly, healthy eating habits, and getting enough sleep—often goes by the wayside, increasing our stress levels. Prioritizing these activities and routines can significantly support our ability to cope while building resilience.
Draw on your support network.
Research shows that our relationships and social connections are the most powerful drivers of happiness throughout our lives. So when we’re struggling with the mental health impact of politics, it’s essential to draw on these connections for strength and stability. You can support each other in finding the way through.
Treatment to Build Resilience and Healthy Coping Tools
If you find that political events are triggering symptoms of anxiety, trauma, or depression, a mental health professional can help. A trained and licensed therapist or accredited treatment program can guide you in processing your emotions and exploring the intersection between personal experiences and political events.
If you are experiencing suicidal thoughts, call the US National Suicide Prevention Lifeline at 1-800-273-TALK (8255).
Contact Us Today to Get Started
PrairieCare’s programming throughout Minnesota addresses the underlying mental health conditions that make people of all ages vulnerable to the mental health impact of politics and other external stressors. Our model of care is designed to build resilience and healthy coping skills for navigating our constantly changing world. The best time to get mental health support is now.
Anyone seeking services can call our team anytime at 952-826-8475 to access a no-cost mental health screening and ask any questions you may have about starting therapy. You can also request a screening using our form, and within one business day, our team will reach out to you to get started. Not sure what a mental health screening includes? Click here to learn more about our screenings.
Sources
- PLOS One. 2022 Jan; 17(1): e0262022.
- Int J Soc Psychiatry. 2021 Aug;67(5): 540–549.
- PLOS One. 2019 Sept; 14(9): e0221870.
- Clinical Psychol. 2019 Sept; 75(9): 1508–1518.
- Chronic Stress. Jan-Dec 2017; 1:2470547017692328.