Election seasons come with an influx of information, debates, and political discussions that can intensify stress and anxiety. For military families, the stakes can often feel higher. Policies concerning defense, veteran affairs, and international relations can directly affect their lives. With PCS moves and deployments, some military family members may need to vote absentee, adding extra steps and potential frustration. As a result of these factors, some military families may be experiencing increased stress around the election.
Here are 5 strategies for managing election stress:
1.) Limit Media Consumption: Consider setting specific times throughout the day to check news updates, rather than constantly engaging with the news cycle. This intentional approach can help you stay informed without feeling overwhelmed by the barrage of information that can lead to anxiety and stress. Additionally, some studies show individuals with 30 min or less per day of social media exposure have less symptoms of depression.
Tip: Limit social media to 30 min or less. Add time limits to your apps on your phone.
2.) Practice Mindfulness: Integrating mindfulness techniques into your daily routine can be incredibly beneficial. For instance, practices such as deep breathing exercises, guided meditation, or even mindful walking can help ground you in the present moment, allowing you to release tension and ease anxiety. Moreover, taking just a few minutes each day to focus on your breath can create a sense of calm amidst chaos. Just 5 minutes of mindful breathing can make a difference in managing election stress!
Tip: Try equal breath: breathing in for four counts and out for four counts.
3.) Stay Physically Active: Maintaining a regular exercise routine is a powerful tool for reducing stress and enhancing your mood. Activities like jogging, yoga, or even dancing can release endorphins, the body’s natural feel-good chemicals. Even a short daily walk in nature can provide a refreshing break and significantly impact your overall well-being.
Tip: Set a timer to get up and move a few times during your day
4.) Focus on What You Can Control: It’s important to direct your energy toward actions that are within your control. Therefore, concentrate on tangible activities like casting your vote in elections, participating in community service, or engaging in meaningful discussions with friends and family. Ultimately, by focusing on these positive actions, you can foster a sense of agency and contribute to the change you wish to see.
Tip: Plan one meaningful activity and execute it in the week coming up to the election.
5.) Set Boundaries When Needed: Family, friends, coworkers, neighbors may share different views on controversial topics. Navigating those conversations can feel stressful. Decide in advance what you are comfortable discussing and consider setting boundaries around conversation topics. If, however, conversations become too heated or stressful, it’s okay to suggest taking a break or shifting the topic to something lighter.
Tip: Create a statement in advance to help if you need to set a boundary related to the conversation. For example, “I’ve reached my limit on discussing this topic, can we talk about something else?”
Election Stress Resources for Veteran and Military Families
There are a number of free resources that anyone can access in support of their mental health and well-being. For example, the VA has a number of free apps including the Mindfulness Coach, which was developed for veterans and service members to practice mindfulness to improve emotional balance. There is also CVN’s Tools for Managing Stress & Worry, an interactive, self-paced online course developed specifically for military families. It provides easy-to-use tools and techniques participants can access whenever and wherever they need to manage stress and worry.
For those in need of additional mental health support, Cohen Veterans Network provides therapy for veteran and military families. Learn more about our care.