Here it is. Election season and the holidays are a toxic blend of stress and chaos. It’s a perfect storm of political ads, end-of-year pressures, and family gatherings that feel more like debates than celebrations. It’s hard enough to manage either one of these on its own, but together? Who can blame anyone for just sitting at home and watching all three seasons of Is It Cake? on Netflix. The worst part? There's no escaping it or anyone who wants to discuss it.  Whether you're scrolling through your social media feed,  trying to enjoy a quiet dinner or going to the grocery store…, it’s like the world is determined to drag you into the mess of thoughts and opinions on all of it. 

So, what should we do when we our mental health is fraying, and there’s no way to just *opt out*? Here’s a few tips. 

Acknowledge It’s Too F#Q%Q%@ing  Much

The first step is simple. The stress of politics, family or commericalism’s expectations during the holiday season can push anyone to their limit. You don't have to pretend it's easy. There's power in saying, "This sucks, and I'm overwhelmed." Too often, we feel like we have to grin and bear it, but that's not realistic—or healthy.

For those of us dealing with anxiety or PTSD, this time of year can be especially triggering. Election season can dig up fears of instability,  threats and actual harm to those living on the margins already. The holidays? Well, they bring their own brand of stress—family drama, strained relationships, grief or just the emotional exhaustion of trying to meet everyone’s expectations.

Give yourself permission to feel that frustration. You don't have to be the person who keeps it all together for everyone else.

Set Boundaries

This is crucial. Family members and friends will have opinions about politics, and sometimes those opinions are problematic, offensive, or outright hurtful. Family gatherings can become a minefield of microaggressions (re: macro) or dismissive comments. Setting boundaries is not just an act of self-care; it’s essential for survival.

You don’t have to engage in every political conversation. You don’t have to smile and nod when someone makes a racist, homophobic, or ignorant remark. You don’t have to waste your labor on educating everyone either. It’s okay to walk away, or say, “I don’t want to talk about this right now.” I often advise clients to rehearse these boundaries ahead of time, so when the moment comes, you’re prepared to assert yourself.

And let's talk about social media. If you need to, unfollow or mute accounts that spike your anxiety. You don’t owe anyone your emotional bandwidth.

Create a Plan for Your Mental Health

The combination of holiday obligations and election anxiety is a recipe for burnout. Now, more than ever, care for you and your communities should be on the top of the list. This could be as simple as scheduling “me time”, joining a mutual aid effort instead of turkey day; or as elaborate as not going anywhere. Do whatever works for you.

For some, therapy is a critical part of surviving this season. It’s helpful to talk through your feelings with someone who won’t dismiss them. Whether you’re processing political rage or working through old family wounds, having a supportive, nonjudgmental space can help you stay grounded. If therapy isn’t accessible for you (boo our healthcare system), journaling, talking a walk, or talking to a trusted friend can also make a huge difference.

It’s also worth considering who *you* want to spend time with. If family time is stressful, is there a “chosen family” you can lean on? Maybe the holidays don’t have to be about blood relatives but about people who truly support you.

Limit Media Consumption

We’re constantly bombarded by information, and during election season, it’s especially hard to escape the 24/7 news cycle. The constant flood of election updates, opinion pieces, TikToks and polls can make you feel like you’re trapped in a never-ending cycle of dread.

Give yourself permission to unplug. Limit how much news you consume in a day—whether it’s a 10-minute check-in or a once-a-week recap. Whatever feels sustainable for your mental health. You don’t have to be hyper-informed to be a responsible citizen. The news will still be there tomorrow.

Remember no matter how stressful things get, at least the holiday madness will eventually pass. (Not too sure about our political circus…)There’s some comfort in knowing that while these seasons can be overwhelming, they are temporary. Maybe take this opportunity to reflect on what kind of life you want once the noise dies down. How do you want to prioritize your time and energy when the holidays are over? What kind of activism or political engagement feels sustainable for you?

Focus on What You Can Control

Here’s the harsh truth: you can’t change your relatives’ political views, and you probably won’t fix systemic issues by the time all the leaves fall off the trees on the east coast. You can’t control the election outcomes or make the holidays go smoothly for everyone. But you *can* control how you respond. You can choose to focus on the small moments of joy—like that one family member who gets it, or the friend who texts you a hilarious meme during dinner. You can vote (PLEASE VOTE), and you can take care of yourself.

When all else fails, remember that you’re allowed to sit with your frustration. You’re allowed to protect your peace. And if nothing else, you’re allowed to say: "I don’t like any of this GOTDAM shit."

Trust me, you’re not alone in feeling this way.

BREATHE