How to Survive Election Stress

5 Steps to Protect Your Sanity and Relationships

Tensions are already high due to hurricanes, natural disasters, and escalating conflicts in the Middle East, and the countdown to one of the most contentious elections in history is pushing many Americans to acute levels of stress. The uncertainty of the outcome, heated political discourse, and constant flood of ads and media coverage can amplify existing stress, affecting your health, relationships, and daily life. Election-related stress can strain conversations with friends and family, leading to conflict and creating a sense of isolation.

Fortunately, you can handle the run-up to election day and what comes after. Eliz Greene, creator of the Stress-Proof System, offers a practical guide to help you protect your well-being and strengthen your relationships during this turbulent time.

Here's a 5-step process to navigate the stress rollercoaster of election season:

Step 1: Understand Why Elections Cause Stress

The first step in managing election stress is understanding its root causes.

Uncertainty Triggers Stress:

Our brains crave predictability, yet elections are intentionally unpredictable. Every four years, we face the possibility of major changes in government, and the stakes feel high. Not knowing who will win or how the outcome will impact the future triggers feelings of instability. Your brain perceives this uncertainty as a threat, activating a stress response that can disrupt sleep, digestion, and overall well-being.

Emotionally Charged Messaging:

Campaigns, media outlets, and political ads are designed to provoke strong emotional responses, often using fear to motivate action. The constant barrage of messages warning of disaster if one candidate wins can keep anxiety levels elevated, making it difficult to find relief from the tension.

Personal and Social Stress:

Political conversations with friends, family, or colleagues often feel deeply personal. These interactions can quickly escalate into arguments, triggering stress as if you were under attack. The strain on relationships can make social gatherings and even casual conversations feel daunting.

Baseline Stress:

You likely didn't enter election season stress-free. Existing stress from work, family obligations, or global events adds to your baseline stress level, which is the foundation for how well you handle new challenges. High baseline stress can impair your ability to think clearly, making election stress feel even more overwhelming.

Step 2: Recognize the Signs of Election Stress

Before addressing election stress, you need to recognize when it's happening.

Physical and Emotional Cues:

Look out for common symptoms such as:

• Racing heart
• Sweating or chills
• Shallow breathing
• Anxiety or irritability
• Difficulty focusing

Stress may also show up as headaches, stomach issues, or trouble sleeping. Recognizing these signs early allows you to take action before stress affects your health and relationships.

Social Discomfort:

Notice if you start avoiding social interactions due to political tensions. Dreading gatherings or avoiding conversations because you fear conflict indicates that election stress is affecting your social life.

Step 3: Interrupt the Stress Reaction

Once you recognize stress building, it's time to stop it in its tracks.

Mental Shift:

Acknowledge that feeling stressed during election season is a normal reaction to uncertainty. Accepting your emotions allows you to manage them rather than letting them dictate your behavior.

Physical Techniques:

To reduce the flow of stress hormones, try these strategies:

• Breathe deeply: Taking 5–10 deep breaths can help slow your heart rate.
• Move: A short walk or shifting your position can help reset your focus.
• Change your view: Look out a window, focus on a calming picture, or step outside.
• Stay hydrated: Sip something hot or cold to bring your body back to a calmer state.

Reframing:

Use these questions to shift your perspective when conversations become stressful and you wonder, "How can they think/believe this way?":

• What if this is the best they can do? — This question can help you empathize with others and lower frustration.
• What if there's something I don't understand? This question opens your mind to other viewpoints and reduces stress.
• What if it isn't about me? This question helps you distance yourself emotionally from political arguments.

These steps create space to remember what you like about the other person and what you have in common.

Step 4: Focus on What You Can Control

Empowering yourself by focusing on what you can control is an essential way to reduce stress.

Vote:

Participating in the election by casting your vote is one of the most direct ways to influence the outcome and regain a sense of control.

Set Boundaries:

Limit your exposure to political news and discussions. Overconsumption of election coverage fuels stress. Set specific times for checking trusted sources and disengage afterward.

Declutter Your Space:

Organizing your environment can provide a sense of order amid chaos. A tidy workspace or home can offer a mental break and reinforce feelings of control.

Step 5: Practice Active Recovery

Intentional action is essential for recovering from stress.

Personalized Stress Recovery:

Your approach should be as unique as you are. Some people find relief in calm activities like reading or spending time in nature, while others need movement, such as a brisk walk or yoga.

Disconnect from Stress Triggers:

Turn off your phone, shut down the news, and give your brain time to reset. Disconnecting from election messaging can help reduce cortisol levels and allow for mental and physical recovery.

Connect with Others:

Engage in non-political conversations and activities that bring joy. Connecting with others outside of political discussions can lower stress and remind you of the things that matter beyond election outcomes.

Following these five steps, you can protect your mental and emotional health during election season and maintain strong relationships despite political differences. While you can't control the election's outcome, you can control how you engage with it - and that makes all the difference.

? Don't wait for stress to overwhelm you. Start using these tools to safeguard your mental and emotional health today.? Better yet, join the conversation and community at the Stress-Proof Path on Substack (I’ll share the link in the comments)

Look for the series of articles that dive deeper into each step and offer more insights on how to apply these strategies in your daily life. Whether it's managing the physical effects of stress or setting boundaries around political discussions, there's a way to protect your well-being and maintain your relationships despite political differences.