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The 2024 election season is often accompanied by heightened emotions, intense media coverage, and a relentless stream of political discourse. For many, this period can trigger anxiety, stress, and even flare-ups of pre-existing mental health conditions. These impacts can be even more profound in communities of color and other marginalized groups, where political outcomes may directly influence their rights, safety, and well-being.

the 2024 Election Season and Mental Health: A Challenging Combination

Research shows that election seasons can significantly affect mental health. A study published in the Journal of American College Health found that during the 2016 U.S. presidential election, many individuals reported increased stress and anxiety, which was particularly pronounced among those from minority groups (Lamis et al., 2017). This trend isn’t new—politics, by nature, can stir up feelings of uncertainty and fear, especially when personal or communal stakes are high.

For people of color and other marginalized communities, these anxieties are often magnified. The outcomes of elections can influence policies related to immigration, policing, healthcare, and civil rights, making the stakes feel exceptionally personal. The fear of potential regression or the loss of hard-won rights can lead to a profound sense of unease, contributing to chronic stress.

Why Routine and Mental Hygiene Are Key

One of the most effective ways to manage the 2024 election-related anxiety is by creating and maintaining a consistent routine. When everything around us feels unpredictable, a steady routine offers a sense of control and normalcy. Regular activities such as exercise, healthy eating, and quality sleep are foundational to mental well-being and help regulate our body’s stress response.

In addition to routine, practicing good mental hygiene is crucial. Mental hygiene refers to daily practices that help maintain and improve mental health, much like brushing your teeth keeps your mouth healthy. This can include mindfulness exercises, limiting exposure to triggering news or social media, engaging in hobbies, and connecting with supportive friends or communities.

The Added Impact on People of Color

For people of color, the anxiety associated with elections can be intertwined with the ongoing stress of systemic racism and social inequality. The American Psychological Association (APA) highlights that chronic exposure to racism and discrimination can contribute to a higher risk of mental health issues such as anxiety and depression among Black, Indigenous, and People of Color (BIPOC) communities (APA, 2017). During election seasons, these stressors often escalate, as the political climate may amplify feelings of vulnerability and uncertainty.

Moreover, the media’s portrayal of certain communities can exacerbate feelings of marginalization. Negative stereotypes, divisive rhetoric, and targeted policies can create an environment where people of color feel under attack, leading to a surge in mental health struggles.

Strategies for Coping During Election Season

Limit Media Consumption: While staying informed is important, constant exposure to political news can heighten stress. Designate specific times to check the news and avoid consuming it before bed.
Build a Support Network: Connect with friends, family, or support groups who understand your concerns. Shared experiences can offer comfort and reduce feelings of isolation.
Practice Self-Care: Engage in activities that bring you joy and relaxation, whether it’s reading, spending time outdoors, or practicing meditation.
Seek Professional Help: If anxiety becomes overwhelming, consider reaching out to a therapist. Therapy offers a safe space to process your emotions and develop effective coping strategies.

Conclusion

The 2024 election season can be a stressful time for many, but it can be especially challenging for people of color and minority communities. Recognizing the correlation between elections and mental health, it’s essential to prioritize routines and mental hygiene. By taking proactive steps to care for our mental well-being, we can navigate this season with resilience, regardless of the political outcome.

References:

American Psychological Association (APA). (2017). Stress in America: The State of Our Nation. Retrieved from APA Website
Lamis, D. A., Wilson, C. K., Tarantino, N., Lansford, J. E., Kaslow, N. J., & Schildkraut, J. (2017). The 2016 United States Presidential Election and Mental Health. Journal of American College Health, 66(3), 161-170. DOI: 10.1080/07448481.2017.1379883

Debora Foster, BA

Debora is a clinician who is passionate about working with the BIPOC community and supporting women’s issues.

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Politics is a very exhausting, ever changing field. The current American election seems to be the most high stakes event with no way to escape hearing about it. We are in a state of media oversaturation where very few places are free from the looming spectre of the political machine. This adds to the stress of the continued global pandemic due to covid-19. The compounding of this stress can have many effects on the mind and body including nausea, chest pain, weight gain, anxiety, and depression.

So where to start?

A place to begin is understanding why politics are so stressful. To begin let’s understand the stress response. When you encounter a perceived threat or fear, the amygdala reacts. The amygdala is a part of the limbic system that is responsible for anxiety, aggression, fear conditioning; emotional memory and social cognition. The amygdala leads to the activation of the hypothalamus which activates the sympathetic nervous system leading to the release of adrenaline and cortisol which regulates the flight, fright, or freeze response. This response is the reason for most of the physical symptoms of anxiety and fear. These include short-term symptoms like racing heartbeat, fatigue, upset stomach, spikes in blood pressure, and shortness of breath; or long-term symptoms like decreasing the immune response, memory issues, increased signs of aging, changes in personality, and cardiovascular disease.

© 2015, Korean Society for Biochemistry and Molecular Biology

So what is it about politics that causes such an intense response? Well, part of it has to do with how the information is presented. Politics is a highly changed topic because personal is political. The things that a person values are directly related to the policies that they would be willing to endorse. This means that people often view political policies as directly relating to their identity which makes them more likely to have an emotional reaction to anyone who opposes a policy.

Another way politics are tied to emotions is how a policy is presented. An example of this is how Proposed Amendment to the 1970 Illinois Constitution is framed. This amendment, referred to as ‘Fair Tax for Illinois,’ proposes to change the flat rate income tax rate to a graduated rate similar to federal tax rates. When looking for information on this amendment how it is framed depends on the bias of the website discussing it. For example, certain sources against the amendment mention that while it is proposed that it will decrease taxes for 97% of people in Illinois, the elected politicians cannot be trusted with the money and will continue to increase tax rates when this fails. This is an example of catastrophizing, which is when there is a prediction of a negative outcome for a situation and then jump to the conclusion that if that outcome happened it would be a catastrophe. These websites use catastrophizing to look at the ways in which this amendment could fail to increase the fear response of the people that read their information. This framing of the situation in a way that elicits fears about specific things prevents people from critically examining other concerns that they may have about the new amendment.

Political journalism, including the news, is intended to present political information in an unbiased manner, that is thoroughly fact-checked. However, many opinion-based websites and tv shows frame themselves as if they are political journalism and it is hard to tell the difference. There is also the bias often pops up on different news sources based on the parent companies and other sources of income from the source (this information can be found by searching through the About Us section of a website). All of this happens in politics before addressing the 24-hour news cycle, social media, increasingly partisan politics, racial tensions, and the continued global pandemic. Politics are often framed as an individualistic system where everything that can happen or go wrong is based on the decisions of individual people without looking at the systems that are in place to perpetuate this system. This is a compex, intersectional topic that is multifaceted and affects Black, Indigenous, and People of Color (BIPOC) disproportionally more than other populations, and leads to a lot of stress, anxiety, and depression. Mental health needs cannot be forgotten when approaching politics.

So what can you do?

When it appears that the system is set up in a way to exhaust us physically and mentally, how can we approach this seemingly unending political season.

Here are some suggestions to take care of yourself.

Be mindful and aware of how you’re affected by politics is to acknowledge and take steps to adjust as you need
Accept whatever feelings are brought up in you when politics are brought up
Unplug from the 24 hour news cycle and social media
Good sleep hygiene
Eat healthy
Exercise
Journal
Practice meditation
Find spaces that validate your humanity
Get involved (if you can)

“Our democracy cannot be left in the hands of those who would rather watch or participate in a train wreck than stop it.”
–Kimberlé Williams Crenshaw

Stress can be debilitating, here at TriWellness our clinicians are skilled in assisting each individual in managing stressors. Contact us today to start your journey to wellness.