It’s safe to say everyone feels the strain of election years these days. However, if you dread an existential spiral every four years, absorb the tensions from opposing political views, and feel the severity of every hot-button issue deep in your bones, you might be a highly sensitive person (HSP).
As a therapist, I can’t ignore the growing impact of politics on mental health. It comes up more often with my patients now than it did ten years ago. Some people find election years particularly exhausting, yet they may not realize how much more intense their experience is compared to others.
For instance, not everyone gets sweaty palms watching the presidential debates due to nervousness for the debaters. When political topics arise in casual conversation, most people don’t become consumed by the potential emotions of everyone involved. They don’t urgently try to help others feel safe and comfortable. Nor do they become overwhelmed by a single headline, worrying about the potential ramifications three generations down the line. This level of intensity, however, is as natural as breathing for the highly sensitive person.
Highly sensitive people (HSPs) have a more sensitive nervous system than most. Studies show that 15–30% of the population is highly sensitive. fMRI scans show also reveal differences in how HSPs process sensory and informational stimuli compared to those with less sensitive nervous systems.
In short, HSPs take in more information, process it more deeply, and feel it more intensely than others.
Dr. Elaine Aron, the pioneering researcher on high sensitivity, identified four defining factors of this trait, often summarized by the acronym DOES.
Depth of Processing — From sensory inputs like lights, noises, and smells to body language and the latest headline, HSPs process information more deeply and thoroughly than others.
Overstimulation — HSPs notice anything and everything more closely. This often leads to overstimulation. They get overwhelmed more easily and frequently than those with less sensitive nervous systems.
Empathy/Emotional Responsiveness — HSPs are naturally empathic and more emotionally responsive than others. They connect with how others are feeling and are more sensitive to both their own and others’ emotions.
Sensitivity to Subtleties — HSPs pick up on the little things that others may miss. Not only do they notice these subtleties, but they also have stronger reactions to them while others remain blissfully unaware.
If election years plague you, it may be more about your nervous system than the election cycles themselves.
Many HSPs feel tempted to bury their heads in the sand during election cycles. They find it excruciating to stay engaged. They don’t understand why they struggle to cope while others can have tense debates and carry on as if nothing happened. Here are a few reasons election years can be particularly challenging for HSPs:
Empathy Overload — Election years prompt people to share their hardships and concerns. HSPs empathize with just about anyone, regardless of whether they can relate. This results in a constant state of empathy overload.
Intense Emotions — HSPs not only experience their own feelings intensely, but they also absorb others’ emotions. With emotions running high during an election year, HSPs can face unrelenting emotional exhaustion.
Increased Social Tensions — HSPs often avoid conflict because of their heightened experience of it. Election years bring acute social tensions to every headline and daily conversation. HSPs feel every ounce of these tensions, making social interactions a drain on their nerves.
Deep Concern for Societal Issues — HSPs care deeply about societal issues in every election. Their empathy, paired with a strong sense of justice, makes every issue seem urgent. This can lead to anxiety and an overwhelming sense of responsibility to make a difference.
If you find election years challenging, remember that there is nothing wrong with you. You, like most HSPs, experience elections more intensely than others. To practice community engagement effectively, you need to take care of yourself.
Research shows that when HSPs understand their sensitivities, they can engage more effectively in the world while safeguarding their well-being. Here are some tips to help you navigate this election year:
While many urge the public not to look away from injustices, HSPs are often already deeply connected to the issues at hand. They don’t need to see every disturbing image to understand the gravity. It’s important for HSPs to be smart about their media consumption. Check the news once or twice a day, and be selective about which stories you read. You can stay informed without diving into every graphic detail. Trust your empathy to keep you concerned without exposing yourself to content that may affect you more deeply.
HSPs often struggle with boundaries due to their high empathy and conflict avoidance tendencies. However, strict boundaries are crucial when it comes to political conversations. Customize these boundaries to fit your comfort levels, and use them in different environments. Here are some phrases to bow out of a political debate:
• “That’s a big topic, and I don’t have the capacity to discuss it right now.”
• “I’m avoiding political conversations for my sanity at the moment.”
• “Let’s save this topic for another time. I’d rather hear how you’ve been.”
Election years can make HSPs feel like there’s too much on the line to enjoy daily life, but this isn’t true. Even if you’re involved in advocacy, taking breaks is essential to avoid burnout. Prioritize activities that bring you joy. This gives you the energy and motivation to continue working toward the changes you want to see.
Being highly sensitive doesn’t mean you should avoid elections. Your deeply empathetic and analytical mind is crucial in politics. You see injustices clearly, think through policies thoroughly, and care about a better world for all. The best way to use these strengths is by nourishing your sensitivity daily. Practice the boundaries and self-care habits that keep you balanced. This allows you to engage in elections to the best of your abilities while protecting your well-being.
Dr. Aron describes HSPs as the sage advisors of their communities. They pick up on nuances, process information deeply, and respond thoughtfully. This is precisely what we need during an election year.
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