Presidential elections bring a wave of emotions, discussions, and uncertainties that can impact people’s mental health in profound ways. For those in recovery, the heightened stress, division, and tension surrounding elections can increase the risk of relapse, threatening hard-won sobriety. It’s natural to feel a mix of anxiety, hope, disappointment, or frustration in the aftermath of an election, but protecting your mental well-being and maintaining your sobriety are within your control.

If you’re feeling the weight of post-election stress, here’s how to protect your mental health, avoid potential relapse triggers, and regain control amidst the uncertainty.

1. Recognize How Election Stress Affects Mental Health and Sobriety

Presidential elections are often accompanied by high-stakes rhetoric, strong opinions, and polarizing issues. Post-election, the uncertainty about the future can leave many feeling anxious or disillusioned, particularly when the results don’t align with their values or expectations.

• Heightened Anxiety: Constant news cycles and polarized discussions can lead to overwhelming anxiety. This “election anxiety” can be especially challenging for those with anxiety disorders or mental health conditions.
• Increased Stress and Tension: Disagreements over politics can strain relationships, leaving many people feeling isolated or stressed. Social media can amplify these feelings, creating an echo chamber of negativity.
• Relapse Triggers: Stress and anxiety are common relapse triggers for people in recovery. When life feels out of control or unpredictable, there’s a temptation to seek comfort in old coping mechanisms, such as substances, to temporarily escape.

2. Limit Media Consumption to Reduce Anxiety

One of the most immediate ways to reduce post-election anxiety is to limit exposure to news and social media. Constantly consuming political content can lead to emotional exhaustion and heightened stress.

• Set Boundaries: Decide how much time you’ll spend each day on news or social media, and stick to it. For instance, limit news updates to 30 minutes in the morning or evening.
• Curate Your Feed: Unfollow accounts that create unnecessary stress or amplify negativity. Instead, follow pages or accounts that encourage positivity, mental well-being, or sober living.
• Practice Media Fasting: If you’re feeling overwhelmed, consider taking a break from news entirely. Give yourself permission to step away from the noise so you can focus on self-care and sobriety.

3. Reframe Your Perspective to Focus on What You Can Control

It’s easy to feel powerless when the world seems divided or unpredictable. Focusing on what you can control is a powerful way to regain peace of mind and strengthen your commitment to sobriety.

• List Your Priorities: Make a list of what matters most in your life right now—sobriety, relationships, health, or personal growth. Reminding yourself of these priorities can help center your thoughts and actions.
• Focus on Small, Positive Actions: Practice gratitude by focusing on small things you can do to make a positive difference. This could mean volunteering, spending time with loved ones, or supporting a cause that aligns with your values.
• Set Personal Goals: Create goals that are independent of external events. By working toward personal achievements, such as learning a new skill or deepening a hobby, you can reclaim a sense of accomplishment and control.

4. Practice Self-Care to Protect Your Mental Health

Self-care is essential, especially when the world feels chaotic. Taking time for yourself can provide a much-needed break and help you manage your mental health more effectively.

• Engage in Relaxing Activities: Dedicate time to activities that help you unwind, like reading, meditation, or a walk in nature. These moments of calm can provide balance in times of stress.
• Stay Physically Active: Exercise is a powerful tool for managing anxiety and depression. Try incorporating physical activity into your daily routine, even if it’s just a short walk or stretching at home.
• Prioritize Sleep and Nutrition: Proper sleep and balanced nutrition can improve mood, energy levels, and mental resilience. Aim to get regular rest and eat a balanced diet to support your overall well-being.

5. Strengthen Your Support Network

Isolation and stress can lead to increased risk of relapse, so maintaining a strong support network is crucial during this time. Seek out friends, family members, or mentors who encourage your sobriety and mental health.

• Stay Connected: Reach out to friends or family members who understand your commitment to sobriety. Meaningful conversations and support can provide comfort during uncertain times.
• Attend Support Meetings: Whether in-person or virtual, support groups offer a sense of community and remind you that you’re not alone. Talking with others in recovery who may also feel post-election stress can be comforting.
• Consider Professional Help: If post-election stress feels unmanageable, reach out to a therapist or counselor. Professionals can provide tools and strategies to help you cope without compromising your mental health or sobriety.

6. Prepare for Potential Triggers with a Relapse Prevention Plan

The emotional impact of an election can be a strong relapse trigger, so having a plan in place is essential for staying grounded in sobriety.

• Identify Your Triggers: Recognize what specific situations or emotions might make you want to use. Is it a feeling of helplessness, anger, or fear? Identifying these emotions can help you manage them before they escalate.
• Develop Healthy Coping Strategies: Create a list of activities that you can turn to in moments of stress, such as taking a walk, journaling, or calling a friend. Have this list on hand to remind yourself of your options.
• Practice Mindfulness: Mindfulness techniques, such as deep breathing or meditation, can help you stay present and manage anxiety. Taking a few minutes to breathe deeply can help you regain focus during overwhelming moments.

7. Remind Yourself of Your Strength and Progress

Sobriety is a journey of resilience, strength, and personal growth. Reflect on your progress and remind yourself of the work you’ve put into reaching this point in your recovery.

• Celebrate Milestones: Acknowledge how far you’ve come and the progress you’ve made in recovery. Each milestone is a testament to your strength, regardless of external events.
• Affirm Positive Self-Beliefs: Remind yourself of your worth and capability. Repeat affirmations like, “I am strong,” “I can handle challenges,” and “I am committed to my sobriety.”
• Focus on the Future: Remember that while elections can feel overwhelming, they’re temporary. Your commitment to sobriety is a long-term decision that brings positive change to your life, no matter what else is happening in the world.

Finding Hope and Peace in a Time of Uncertainty

The New Year following an election often brings a sense of renewal and change, but it can also be an emotionally charged time. Protecting your mental health and sobriety requires intention, self-care, and support. When the world feels chaotic, focusing on what you can control and surrounding yourself with positivity can make a meaningful difference.

If you’re struggling with post-election stress and are worried about your mental health or sobriety, Endless Mountain Behavioral Healthcare is here to help. Our compassionate team provides support and guidance for those in recovery, offering tools and resources to help you stay grounded through life’s uncertainties. Reach out today to learn more about our programs and how we can support you in maintaining sobriety in a world that’s always changing.

No matter what happens in the world, remember that you have the power to take care of yourself, choose resilience, and continue building a life of health and purpose.