Rhetoric and emotion always run high during elections. And this year, it’s hard not to feel it, especially since many topics are deeply entwined with our values and identity.
As we approach another high-stakes election year, we asked a few BetterUp Coaches what they’re seeing. Unsurprisingly, as a whole, we’re feeling stressed and uncertain. And for good reason: This election has seen a whirlwind of candidate switch-ups and political violence, not to mention anxiety over the economy and political instability abroad.
What we're feeling
So, with all of this, what can you do to care for yourself, your mental health, and your overall well-being? Below are a few themes our Coaches are seeing and some tips and suggestions to help us make it through this election.
Uncertainty is throwing off our nervous systems.
Coach Alfreda McCray: “In our daily lives, we often face the challenge of dealing with uncertainty and unclear situations. During an election year, this challenge can feel even more intense, as the future of our communities and country may depend on the outcome. Science tells us that uncertainty can trigger stress responses in our brains, releasing hormones like cortisol and adrenaline. This can throw our nervous systems out of whack and negatively impact our overall well-being.
“During tough times, it's important to try and reframe the challenges we face. By shifting our perspective, we can approach our problems with more resilience and strength, fostering a positive mindset to overcome obstacles.”
We’re overwhelmed and catastrophizing.
Coach Grace Garoutte-Mohammed: “Many people are catastrophizing the outcome of the election and using all-or-nothing thinking if their candidate doesn't win. The use of these cognitive distortions sets them up to expect the worst outcome, so they can easily spiral into anxiety or despair. It can also have an impact on relationships. People with different political leanings become part of ‘the end of our country as we know it,’ and we start to view them as inherently bad. It can be incredibly isolating.
“Recognizing these patterns is the first step towards breaking them. By challenging our catastrophic thoughts and trying to see nuance in political differences, we can maintain healthier relationships, reduce our anxiety, and contribute to a more understanding and less divided society.”
Coach Kate Vessel: “What I have encountered the most with clients is a generalized feeling of overwhelm. This can result from information overload from the media or social media or an increased sense of responsibility to family, community, or career. What some have come to realize is that being overwhelmed carries opportunities for discernment, boundaries, prioritization, clarity, and purpose. This can be leveraged not only to navigate effectively but also to find new ways to be impactful and to thrive.”
Our personal is bleeding into our professional.
Coach Jonathan Hermida: “One of the biggest complexities I’ve faced during these uncertain times is helping clients process the intense emotions that arise from the ongoing political climate. Many are struggling to separate personal stressors from professional expectations, which blurs boundaries and creates an undercurrent of anxiety in our sessions. This is particularly challenging when clients feel pressured to either voice or suppress their viewpoints, which can lead to internal conflict and tension.”
Coach-approved actions to protect your emotional well-being
BetterUp Coaches create space for individuals to be vulnerable and enable deep personal growth. They’re here to help you flourish during challenging times and great uncertainty. Below are some strategies our coaches suggest to help us all cope during election seasons.
Set healthy boundaries.
Coach Alfreda: “To protect our mental health and emotional well-being, it's crucial to set boundaries. This means consciously limiting what we expose ourselves to, what we talk about, and what we engage in. Brene Brown, in her Unlocking Us Podcast (2022), asked an important question: ‘What boundaries do I need to have in place to stay true to myself while also trying to understand others?’ I think this question is especially relevant during election season, when emotions can run high, and it can be tough to keep healthy boundaries.”
Coach Jonathan: “My primary advice is to set boundaries—both mental and practical—around exposure to political discourse and election-related news. This means being intentional about when and how you engage with the news, social media, or political discussions. Taking a proactive approach to limit consumption and disengage when necessary can help preserve emotional energy and prevent burnout.”
Coach Grace: “I recommend setting boundaries to protect your peace. Healthy boundaries are not about controlling the behavior of others, but they let others know how you will react to certain behaviors. Figure out what is triggering your election anxiety and set boundaries to limit your exposure to those things. It may look different for everyone, so do what works for you. Some people may need to stop watching the news, while others may need to snooze certain people or pages on social media. You may need to have a gentle but clear conversation with friends or family and let them know you are not open to political conversations. It's ok to walk away from a situation if it's making you feel stressed or anxious.”
Know what you can and can’t control.
Coach Alfreda: “While there's a lot happening in the world that we can't control, there are areas of our lives where we do have influence. One helpful exercise is to draw a line on a piece of paper. Label one side ‘Things I Can Control’ and the other ‘Things I Can't Control.’ By focusing on the ‘Things I Can Control’ side, we can use our time and energy more effectively and spend less mental energy worrying about things we can't change. This practice helps us concentrate on actions and decisions we can actually influence, empowering us to make a real difference while reducing the stress of dealing with things outside our control.”
Coach Jonathan: “I encourage clients to focus on areas of their lives that are within their control and bring them a sense of purpose and fulfillment, such as personal growth goals, hobbies, or connecting with supportive communities. By prioritizing these aspects, it’s easier to maintain a sense of agency and well-being, even when the external environment feels turbulent.”
Embrace self-compassion and curiosity.
Coach Elijah Seay: “During this election season, it's crucial to embrace self-compassion and seek daily moments of joy while setting healthy boundaries around political discussions. You might have a wave of emotions on a daily basis, and that’s ok. Try cultivating a sense of curiosity about your emotional responses to election news and discussion.
“Ultimately, develop authentic self-care practices that align with your values and nurture your mental well-being amidst the political noise. Remember, it's okay to step back from intense political conversations when needed. Use your emotional awareness to limit exposure to media when you need to while prioritizing activities that support your emotional wellness.”
Lean into healthy relationships.
Coach Kate: “When navigating uncertain times, it can be helpful to pay attention, be intentional, and lean into connection. When we are present, we can be more aware of our thoughts and feelings, and we can choose what we are doing with intentionality, whether it's a few hours of a break for self-care or a new direction with a project. Leaning into supportive relationships with others, whether at work or in the community, can also lead to a greater sense of connectedness and can offer a powerful sense of purpose.”
Coach Alfreda: “As we go through this season, we have a unique chance to think deeply about our goals and who we want to become. It's an opportunity to make choices that align with our true selves, shaping both our personal futures and the direction of our communities. Friends, family members, or mentors can play a crucial role in helping us explore these opportunities and supporting our personal growth and learning.”
Ultimately, take care of yourself this election season.
As we wind through November, don’t forget to breathe, take time to stay healthy, and remember to vote and participate. Working with a BetterUp Coach can also help you prioritize your emotional well-being and stay healthy during this time.
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