Navigating Election Season: Self-Care Tips for Managing Stress and Staying Grounded
At Step By Step Counseling, we understand that election seasons can be uniquely stressful, often bringing up feelings of anxiety, tension, and uncertainty. With nonstop news cycles and constant social media updates, it’s easy to feel overwhelmed. As part of our mission to support our clients and community, we’ve gathered practical self-care strategies to help you stay centered during this time. These tips are designed to help you maintain calm, protect your mental health, and continue supporting yourself and your family.
Limit News and Social Media Exposure
Constant exposure to emotionally charged content can quickly trigger the brain’s stress response. This reaction is caused by the amygdala, a part of the brain that processes fear and threat detection. Even short, repeated news sessions can create lingering stress and anxiety. Try setting limits for yourself on news and social media. Set aside one or two specific times each day to check the news instead of allowing it to take up your entire day.
Tip: Use deep breathing while reading the news to help your brain stay calm and grounded, even if you’re engaging with difficult topics.
Stick to Your Daily Routine
Maintaining a healthy, consistent routine is one of the best ways to protect your mental health during chaotic times. Our brains are naturally wired to feel more secure with patterns, which signal predictability and safety. Routines also help keep your brain’s decision-making center, the prefrontal cortex, active and engaged, which can make it easier to manage the unexpected.
Try This: Focus on small, simple rituals like a morning stretch, a daily walk, or an evening wind-down routine. These small moments of structure add calm to your day and reinforce a positive, balanced mindset.
Focus on What You Can Control
Election seasons can bring up a lot of uncertainty, but focusing on what’s within your control can help alleviate that sense of powerlessness. Choose one or two areas where you feel empowered to make a positive difference. Whether it’s working on a personal project, spending quality time with loved ones, or engaging in self-care, centering on these areas reminds your brain that you are still in charge of many aspects of your life.
Tip: Make a list of things within your control each morning. The act of listing out these manageable items gives your brain a quick “boost” by focusing on small, achievable goals.
Step Outside for a Brain Reset
Spending time outdoors, even just for a few minutes, can have a profound impact on your mood. Physical activity and fresh air help lower cortisol, the primary stress hormone, and increase dopamine and endorphins—chemicals that boost mood and well-being. Moving outdoors, even briefly, can help reset your brain, making it easier to approach the rest of the day with calm and focus.
Try This: Spend at least 10 minutes outside each day, combining your outdoor time with a grounding exercise like noticing what you see and hear. This practice redirects your brain from stressors and brings attention back to the present moment.
Lean on Your Support Network
Human connection is a powerful antidote to stress. Positive interactions with family, friends, and colleagues activate oxytocin pathways in the brain, creating feelings of calm and belonging. Don’t hesitate to lean on your support network during this time—just as you might encourage a loved one to reach out when stressed. A quick check-in with someone who cares can make a big difference in how you feel.
Tip: Plan a call or coffee date with a friend or loved one. Regular connection, even in small doses, reinforces your support network and strengthens your mental health.
Stay Grounded for Your Family
If you’re a parent, remember that your children often look to you as their anchor. Modeling self-care and calm responses during this season can help them feel safe and supported, even if they’re feeling stress themselves. By maintaining calm and focusing on your own well-being, you help create a stable environment for your family.
A Word of Encouragement
Election season may be turbulent, but these feelings of uncertainty will pass. Staying calm and grounded not only supports your mental health but also builds resilience that you can draw on in future challenges. Remember, self-compassion plays a significant role in managing stress. Try to speak to yourself as you would a friend—with patience and kindness—and take it one day at a time.
If you need extra support, Step By Step Counseling is here for you. We offer evidence-based counseling for adults, children, and families to help you build resilience and stay grounded during life’s more challenging seasons. Reach out to us to schedule an intake session if you need the extra support. We’re here to help you through this, every step of the way.