Surviving Election Season with Your Sanity (and Relationships) Intact: A Therapist’s Guide to Navigating Political Anxiety
Monday, October 14, 2024.
The Election is Coming—So is the Emotional Rollercoaster.
As the election looms on the horizon, it’s not just campaign ads and debates that are heating up—it’s the emotional temperature of many households.
Whether it’s your friends, your family, or even your partner, navigating political conversations during this time can feel like diffusing a bomb while riding a rollercoaster.
Election anxiety is real, and it’s hitting harder than ever.
In the era of 24/7 news cycles and politically charged social media, many of us are experiencing what I like to call “Emotional Election Burnout.”
But here’s the good news: you can reclaim your sanity (and your relationships) during the election season with a few therapeutic strategies.
This post might help guide you through the chaos. I’ll try to offer tips grounded in social science research and humor to help you survive election season intact.
Because if there’s one thing more exhausting than political debates, it’s political debates with your loved ones. Let’s save those relationships, shall we?
What is Emotional Election Burnout? And Why Does It Happen Every 4 Years?
Emotional Election Burnout refers to the overwhelming stress, anxiety, and emotional exhaustion that people experience leading up to an election.
We see it every election cycle: people glued to their screens, consumed by political debates, or anxiously scrolling through social media for updates.
The pressure to stay informed, defend opinions, and navigate politically charged conversations can lead to burnout faster than you can say "swing state."
According to research by the American Psychological Association (APA), political stress is a significant contributor to anxiety and relationship strain.
In their study following the 2020 election, nearly 70% of U.S. adults reported that the election was a significant source of stress in their lives (American Psychological Association, 2020). The combination of media overload and high-stakes political outcomes is a recipe for emotional fatigue.
Why Election Season is a Breeding Ground for Relationship Conflict
In an ideal world, we’d all have calm, reasoned discussions about politics over tea, nodding in polite disagreement. But this is reality, and political differences in relationships often trigger emotional reactions.
Political beliefs are deeply tied to values, identity, and morality, which means that a disagreement on policy can feel like an attack on one’s very core.
Dr. John Gottman’s research on conflict in relationships emphasizes that emotionally charged conversations—like politics—often escalate because they activate our “fight-or-flight” responses. When your cousin makes that snarky comment about your candidate, it’s not just words.
Your brain reads it as a threat, and your response may be more intense than the situation demands (Gottman & Silver, 2015). Political differences can lead to defensiveness, criticism, and contempt—the deadly triad in relationship conflict.
But it doesn’t have to end in fireworks or the silent treatment.
By setting boundaries and practicing emotional regulation, you can keep those conversations civil (even if your uncle insists on bringing up conspiracy theories at Thanksgiving).
The Art of the Political Safe Space: Setting Boundaries Without Alienating Loved Ones
So how do you protect your relationships during election season?
One strategy that can save both your mental health and your relationships is creating a Political Safe Space. This isn’t about shutting down dialogue but about creating intentional spaces where politics doesn’t dominate every interaction.
Here’s how you can create a Political Safe Space:
Set Boundaries with Love: Let your partner, family, or friends know that while you respect their opinions, you need a break from political talk. Try, “I love our conversations, but can we save the election chat for another time? I’m feeling overwhelmed.”
Schedule a “Political Detox” Day: Designate days or even evenings where political conversations are off-limits. Think of it as a mental health spa day for your brain. Research shows that intentional breaks from stressful topics can improve your overall well-being and reduce anxiety (APA, 2020).
Use Humor to Diffuse Tension: Political conversations don’t have to be all doom and gloom. When things get heated, use light humor to bring everyone back to neutral ground. “I’m voting for pizza tonight; it’s the only candidate we can all agree on.”
Political Anxiety Detox: How to Protect Your Mental Health During Election Season
Whether you’re doom-scrolling Twitter or stuck in a heated political debate, political anxiety can build up fast.
But here’s the secret: you’re allowed to take care of yourself. Protecting your mental health during election season is vital for keeping your anxiety in check.
Research from The Lancet shows that high levels of political stress contribute to chronic anxiety, depression, and emotional fatigue (Chou et al., 2018). So, what can you do to detox from the constant political barrage?
Limit Your Media Consumption: News is important, but constant consumption can fry your nervous system. Set a time limit for political news each day. Ten minutes in the morning? Perfect. An hour of doom-scrolling before bed? Not so much.
Practice Mindfulness: When the world feels out of control, coming back to the present moment can bring relief. Studies show that mindfulness reduces stress and increases emotional resilience (Brown et al., 2007). Apps like Calm or Headspace can be great tools to ground yourself.
Connect with Non-Political Hobbies: Shift your focus away from politics by diving into a hobby you enjoy. Whether it’s baking, hiking, or painting, it’s a good way to remind yourself that the world is bigger than election day.
When Politics Gets Personal: Handling Political Differences in Relationships
Political differences in relationships aren’t new, but they can feel more divisive during election season. According to Pew Research, about 45% of couples report having different political views (Pew Research Center, 2020). So, how do you navigate these differences without letting them become relationship landmines?
Gottman’s Soft Start-Up Technique offers a great framework for these conversations.
Instead of starting with accusations or heated opinions, begin gently: “I know we don’t agree on this, but I’d love to hear your perspective.” Research shows that softened start-ups lead to more productive and less combative discussions (Gottman & Silver, 2015).
It’s also helpful to remember that your partner’s political views don’t define their entire identity. Remind yourself of the values you do share, and focus on connecting over those rather than the latest poll numbers.
Why You Should Create a Political Safe Space at Family Gatherings (And How to Do It)
Family gatherings and politics can be a volatile mix.
Everyone has that one relative who loves to stir the pot, but this year, you can preemptively strike with some Political Safe Space rules. The idea isn’t to avoid tough topics forever, but rather to create moments of peace during a tense time.
Consider these tips for establishing a political ceasefire at your next family dinner:
Frame It as a Wellbeing Move: Let your family know that you want to focus on connection rather than division. “Can we make tonight politics-free? I’d love to just enjoy our time together.”
Introduce Conversation Starters That Aren’t Politically Charged: Shift the conversation with fun or light-hearted prompts like, “What’s everyone’s favorite book this year?” or “Who’s up for a game night instead of a debate?”
A Time-Limited Boundary On The Political Session: If politics must be discussed, suggest a 15-minute timer. Everyone gets to share their piece, and then it’s back to enjoying each other’s company.
Survive Election Season with Your Sanity Intact
Election season is a marathon, not a sprint, and it’s easy to feel burned out by the constant tension.
But with the right strategies—setting boundaries, practicing mindfulness, and creating safe spaces—you can survive election season with your sanity (and relationships) intact.
So the next time a political debate rears its head, remember: you’ve got tools in your therapy toolbox to keep things civil, calm, and even a little bit humorous.
Take a deep breath, set some boundaries, and know that November will eventually pass—but your relationships can stay strong if you protect them now.
Be Well, Stay Kind, and Godspeed.
REFERENCES:
American Psychological Association. (2020). Stress in America 2020: A national mental health crisis. Retrieved from https://www.apa.org/news/press/releases/stress/2020/report
Brown, K. W., & Ryan, R. M. (2007). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848. https://doi.org/10.1037/0022-3514.84.4.822
Chou, W. S., Hunt, Y. M., Beckjord, E. B., Moser, R. P., & Hesse, B. W. (2018). Social media use in the United States: Implications for health communication. Journal of Medical Internet Research, 11(4), e48. https://doi.org/10.2196/jmir.1244
Gottman, J., & Silver, N. (2015). The seven principles for making marriage work: A practical guide from the country’s foremost relationship expert. Harmony Books.
Pew Research Center. (2020). Political divides in the U.S. Pew Research Center. Retrieved from https://www.pewresearch.org