Part 15 of our 30-part series on Racism-Based Traumatic Stress
Election seasons hit different when you're Black, Brown, or a person of color in America. While everyone talks about "political fatigue," we're dealing with something much heavier: watching our humanity become a debate topic, seeing our rights discussed as negotiable, and constantly defending our existence in comment sections and family group chats.
This isn't just political stress. This is Racism-Based Traumatic Stress (RBTS) amplified by a 24-hour news cycle that treats our trauma like entertainment and our lives like political talking points.
At The Mind and Therapy Clinic, I've walked alongside countless clients through multiple election cycles, and I've seen firsthand how these periods can retraumatize and exhaust BIPOC communities. But I've also witnessed incredible resilience and learned strategies that actually work for protecting your peace without completely disconnecting from what matters.
Why Election Cycles Hit BIPOC Communities Harder
Let's be real about what's happening. During election seasons, you're not just watching policy debates: you're watching people casually discuss whether you deserve healthcare, whether your children should learn accurate history, whether police brutality is "really that bad," and whether systemic racism even exists.
Every campaign ad, every debate, every viral video becomes a potential trigger. You might be scrolling through your feed when suddenly you're confronted with footage of racial violence, discriminatory rhetoric disguised as "just politics," or exhausting arguments from people who will never understand your lived experience.
Research shows that individuals with more than 30 minutes of daily social media exposure during heightened news cycles experience significantly higher rates of depression and anxiety symptoms. For BIPOC folks, add the layer of racial trauma, and that number probably needs to be even lower.
The weight is compounded by what I call the "triple threat":
- Direct exposure to racist rhetoric and policies
- Vicarious trauma from witnessing racial violence and injustice in the media
- Secondary stress from engaging in constant debates and "educational" conversations
The Mental and Physical Toll
Your body keeps the score, always. During election cycles, many of my clients report:
- Increased hypervigilance and difficulty sleeping
- Physical symptoms like headaches, tension, and digestive issues
- Emotional exhaustion and numbness
- Shortened temper with loved ones
- Difficulty concentrating at work
- Feeling simultaneously overwhelmed and powerless
This isn't weakness. This is a normal response to sustained exposure to threats against your community and identity. Your nervous system is doing exactly what it's designed to do: trying to protect you.
Setting Boundaries That Actually Work
Protecting your peace during election cycles isn't about ignorance or privilege. It's about survival and sustainability. You can care deeply about justice and still need to step back from the noise.
Create a News Diet Plan
I recommend establishing specific windows for news consumption rather than constant monitoring. For example:
- Check news twice daily: once in the morning and once in the evening
- Set a timer for 15-20 minutes max per session
- Use apps that limit social media time on your phone
- Create phone-free zones in your home (bedroom, dinner table)
One of my clients schedules midday walks without her phone, calling it her "digital detox hour." She says it's the only time she feels like she can breathe fully during campaign season.
Curate Your Information Sources
Not all news sources are created equal, and not all commentary deserves your attention.
- Unfollow or mute accounts that consistently trigger racial stress
- Diversify your news sources to include BIPOC-led media outlets
- Turn off push notifications for news apps
- Use browser extensions to filter triggering content
Remember: You don't need to witness every act of injustice to be informed or to care. Protecting your mental health doesn't make you less committed to the cause.
Establish Conversation Boundaries
Decide in advance what topics you're comfortable discussing and what boundaries you need around political conversations. You are not required to:
- Debate your humanity with family members
- Educate every coworker about systemic racism
- Engage with every comment or message
- Attend every event or protest
- Explain why certain rhetoric is harmful
Have ready responses for when boundaries are tested:
- "I'm taking a break from political discussions right now."
- "I'm not engaging with that topic today."
- "Let's agree to disagree and talk about something else."
These aren't cop-outs. These are survival strategies.
Grounding Practices for Election Season
When the weight feels overwhelming, these practices can help you return to your body and the present moment:
The 5-4-3-2-1 Technique
When anxiety spikes during a news segment or difficult conversation:
- Identify 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This sensory grounding pulls you out of fight-or-flight mode and anchors you in the present.
Equal Breathing
A simple but powerful practice: breathe in for four counts, hold for four counts, breathe out for four counts, hold for four counts. Repeat for five minutes. This equal breathing pattern signals safety to your nervous system and can reduce immediate stress responses.
Movement as Medicine
Physical activity releases endorphins and helps process the cortisol flooding your system. This doesn't have to mean hitting the gym. It can be:
- Dancing to your favorite album
- Taking a walk in nature
- Doing yoga or stretching
- Playing with your kids
- Any movement that feels good to your body
Even setting a timer to stand up and move every hour during your workday can make a significant difference in managing election-related stress.
Focus on What You Can Control
Feelings of powerlessness amplify trauma. Channeling energy toward actionable steps within your control provides relief and purpose:
- Register to vote and help others register
- Volunteer with organizations aligned with your values
- Attend community meetings focused on local change
- Support BIPOC-owned businesses and mutual aid networks
- Have age-appropriate conversations with young people in your life about civic engagement
This sense of agency doesn't erase the stress, but it transforms helplessness into meaningful action.
The Power of Community Care
You don't have to carry this weight alone. During election cycles, intentional community becomes even more critical:
- Schedule regular check-ins with friends who understand the specific weight of RBTS
- Join support groups (virtual or in-person) focused on racial healing
- Participate in culturally affirming spaces that center joy, not just resistance
- Lean on your faith community if spirituality is part of your wellness practice
At our clinic, we've seen the profound impact of group therapy during election seasons. There's something healing about being in a room (or a Zoom call) with people who just get it: who don't need you to explain why certain things hurt or why you're exhausted.
When to Seek Professional Support
Sometimes, the weight becomes too much to carry alone. Consider reaching out for professional support if you're experiencing:
- Persistent anxiety that interferes with daily functioning
- Depression or hopelessness that lasts more than two weeks
- Intrusive thoughts or nightmares related to racial trauma
- Increased substance use as a coping mechanism
- Physical symptoms that don't have a medical explanation
- Difficulty maintaining relationships due to emotional dysregulation
Cognitive Behavioral Therapy (CBT) can help reframe negative thought patterns that spiral during election cycles. Talk therapy provides a space to process complex emotions without judgment. And working with a therapist who understands cultural nuances and racism-based traumatic stress makes all the difference.
If you're looking for culturally competent mental health support, we're here. You can learn more about our services at The Mind and Therapy Clinic.
Permission to Protect Your Peace
Here's what I want you to hear: Protecting your peace during election cycles is not selfish, performative, or privileged. It's necessary.
You cannot pour from an empty cup. You cannot fight for justice if you're running on fumes. You cannot show up for your community if you're drowning in overwhelm.
Self-compassion isn't optional: it's essential. When you notice yourself doomscrolling at 2 AM, respond with kindness, not criticism. When you need to skip the protest because your nervous system is maxed out, that's valid. When you have to mute the family group chat because Uncle Bob won't stop sending racist memes, do it without guilt.
Your mental health matters. Your peace matters. And sometimes, the most radical thing you can do is rest.
This is post 15 of 30 in our series on Racism-Based Traumatic Stress. Follow along as we continue exploring the impact of racial trauma and pathways toward healing and resilience.
Looking for support as you navigate this election season? Contact us to schedule a consultation with Rodrego Way, Licensed Professional Counselor Supervisor, or another member of our team.
Posted in: Mental Health, Racism-Based Traumatic Stress, Self-Care, Community Wellness
Tags: election stress, racial trauma, RBTS, mental health, BIPOC wellness, boundary-setting, self-care
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Rodrego Way, LPC-S, LCDC
Owner/Therapist
The Mind and Therapy Clinic
