Identifying Symptoms of Election Stress

 

 

 

If you notice any of the following signs, especially now in the days leading up to this year's election, you may be suffering from election anxiety (also referred to as a type of "sociopolitical stress"). 

  • Worry & Anxiety: Finding yourself thinking about the election constantly and its implications, which can increase anxiety and worry, making it hard to relax and enjoy your usual activities.
  • Difficulty Concentrating: Having trouble focusing on work, studies, or your personal life due to racing thoughts about the election. 
  • Physical Symptoms: Headaches, stomach aches, and increased heart rate, are symptoms associated with anxiety.
  • Difficulty Sleeping or Sleep Pattern Changes: Waking up feeling tired or have trouble getting a good night's rest because your mind is racing about the election.  
  • Increased Irritability: Things that normally wouldn't bother you trigger frustration more easily.

YOU ARE NOT ALONE!  There are many ways to manage election stress and there are resources available to you. 

 

6 Pillars of Election Stress Management

 

 

 

Ahead of important elections, students at UC Santa Barbara along with many other adults in the U.S. can experience significant amounts of stress in their lives.  Many people are feeling overwhelmed, anxious, angry, and at times, helpless. We recognize that the election season may be particularly challenging for many of us on campus. Those who identify with historically marginalized communities may be bearing the weight of these challenges most acutely.  UC Santa Barbara is committed to supporting campus mental health and wellbeing and creating opportunities to practice empathy and compassion towards each other.  Below are some ideas on how to manage election-related stress:

  • Unplug: If following the news, watching the debates, or scrolling through social media is causing you stress, limit your media consumption. Permit yourself to take a break from the news.

 

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  • Be Present: Avoid Dwelling on Things You Can’t Control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Break the habit of ruminating on bad outcomes by focusing on what you can control. Recognize your feelings and reactions and permit yourself to feel the way you do. Although avoiding can be useful at times, ignoring strong emotions can have a negative impact. 
  • Refuel: Don’t forget to take care of yourself before, during, and after the election. Here are some ideas: Take deep breaths, stay hydrated, get plenty of rest, practice mindfulness, eat nutritious meals, and watch your caffeine intake. 
    • Find an activity that you enjoy and spend time doing it. Consider activities such as being in nature, engaging in an arts and crafts project, reading something fun, baking, playing a game, and listening to music. 
    • Move your body! What type of movement do you enjoy? Moving helps us release the energy we experience when we feel stressed. Move a little every day. Try stretching, taking a walk, dancing, etc. 
    • Practice positive psychology. Seek out positive stories and news. It’s an important reminder of the positive things in life and the strength of the human spirit. Practice gratitude for the things and the people in your life you feel thankful for. 
  • Connect: Engage with supportive friends and allies. Talk about current issues, if needed, but be aware of when you’re feeling overwhelmed. Try not to judge your emotions or to judge others. Remember that we are all different and need different things to self-soothe.
  • Do Something: Get involved in issues that are meaningful to you. Consider advocacy and community involvement in ways that fit you. 
  • Reach Out for Support:  A good place to start is to reflect on what type of support best suits your needs. Please read the below section for help narrowing your search:

Identifying Your Support Needs

 

It can be important to identify what you are needing in terms of support. Sometimes the answer to that can change multiple times during the day. Here is a broad overview of some of the campus resources available to students:

 
  • RESPITE:
    • If you are in need of a group decompression space that may provide some respite from election conversations. The Department of Health & Wellness has many offerings including:
      • Meditation Groups Practice
      • Wellness Soup Wednesday
      • Wind Down Wednesday
      • Rejuvenation Station
    • CARE (Campus Advocacy, Resources, and Education) offers Healing Programs for those who are survivors of trauma including:
      • Sound Healing
      • Let's Start with Art: Exploring Healing Through Creativity
      • Virtual Healing Room
    • In addition, the Department of Recreation has many classes and spaces that can help you decompress including:
      • Adventure Programs
      • Gaucho Rec Classes
      • Access to Rec Facilities (fitness centers, pools, gyms etc)
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  • POLITICAL DISCOURSE: If you are hoping to engage in political discourse in a diverse group of people, you can search for academic classes that present these opportunities. Or check out campus events tailored for this purpose.
 
  • SUPPORT IN THE ACADEMIC SPHERE: If you are needing support around academics and navigating the demands of your courses:
    • Talk to your TAs/Professor during office hours!
    • Meet with your Major advisors and your college academic advisors
    • For additional support around academic skills, check out CLAS (Campus Learning Assistance Services)
       
  • INDIVIDUAL SUPPORT: 

If you are hoping for individual support regarding the impact of the election or other sources of distress, you have many options at UC Santa Barbara that include:

​​​For a more comprehensive breakdown of direct mental health support, please visit the mental health section of the wellbeing website:

 

 

 

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Online Support with Uwill

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Uwill 

In addition, check out Uwill, an online mental health resource contracted with UCSB CAPS (Counseling & Psychological Services) is available to UC Santa Barbara students and has programs that pertain to election stress available directly on their dashboard:

  • Managing Election Stress
  • Honoring Your Emotion About the Election
  • Transforming Election Worry into Wisdom

Uwill is available with the use of free available credits (plenty are available) and can also be used for brief online therapy 30 minute sessions without needing the approval from CAPS. Additional sessions can be extended upon request with CAPS as well!

You can register for Uwill here with your UCSB email address:


Register for Uwill (Online Mental Health Resources & Therapy)

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