How to Cope with Election Anxiety: Before, During, and After
As election season approaches, many people experience heightened stress and uncertainty—often referred to as "election anxiety." This is a complex response to the high stakes, intense media coverage, and divisive nature of modern elections. As a therapist, I've observed that this kind of anxiety stems from factors like fear of change, feeling powerless, and even past experiences with stressful election cycles. Here are some insights into why this happens and ways to manage election-related stress.
Why Do Elections Cause Anxiety?
Election anxiety is often driven by the pervasive uncertainty surrounding the outcome, potential policy changes, and their effects on daily life. People feel overwhelmed when faced with conflicting media reports, predictions, and debates. This sense of unpredictability, paired with an overload of information, can leave many feeling helpless. Additionally, because elections often bring out differing beliefs even among close family and friends, personal relationships can become strained, further increasing anxiety.
Another reason elections trigger anxiety is the sense of responsibility tied to voting and staying informed. With so much attention on pivotal issues, there’s a sense that individual actions could have significant consequences. However, this can also cause people to feel overwhelmed by factors outside their control, which can fuel feelings of stress and helplessness.
Strategies for Managing Election Anxiety
1. Limit News Consumption
Constant exposure to news, especially sensationalist headlines or repetitive information, can amplify anxiety. Setting specific times to check the news—rather than scrolling through social media all day—can help reduce stress. Try to stick to reputable sources and avoid commentary that might exaggerate events or induce unnecessary worry.
2. Focus on Actionable Steps
Election-related stress can feel paralyzing, but focusing on what you can control can help. Engage in small, meaningful actions, such as voting, participating in community discussions, or volunteering. Taking concrete actions that align with your values not only supports your cause but also gives you a sense of purpose and agency.
3. Practice Mindfulness and Grounding Techniques
Mindfulness practices like deep breathing, meditation, or grounding exercises can be effective tools to calm the mind. These practices shift focus from future uncertainties to the present moment. Engaging in hobbies, exercise, or other forms of self-care can also help take your mind off the constant election noise.
4. Set Boundaries in Conversations
While discussing politics with family and friends is natural, it’s helpful to establish boundaries when these discussions become stressful. Let loved ones know if certain topics make you uncomfortable, and don’t hesitate to take a break if you’re feeling overwhelmed. Respectful conversations are valuable, but not at the expense of your mental well-being.
5. Accept the Limits of Control
A significant portion of election-related anxiety comes from wanting to control the outcome or its impact on personal and community life. Recognizing and accepting that some things are beyond your influence can be freeing. Reflect on the fact that, regardless of the election results, there are ways to cope and adapt to new circumstances.
6. Find Supportive Communities
Sharing thoughts and concerns with like-minded people can provide reassurance. By connecting with groups that share similar views or goals, you can channel some of your anxieties into constructive conversations. Supportive communities can be online or in-person, and they provide a place for sharing concerns, ideas, and encouragement.
7. Stay Physically Active and Maintain Routine
Physical activity can relieve stress and help regulate emotions. When we’re stressed, it’s common to neglect routine tasks, which can create a cycle of feeling even more out of control. Sticking to regular routines, including exercise, sleep, and meal times, can restore a sense of stability in your day-to-day life, even if the world around feels unpredictable.
8. Seek Professional Support if Needed
If election anxiety feels overwhelming, consider speaking with a mental health professional. Therapists can provide guidance on managing anxiety, processing complex feelings, and developing coping mechanisms that work for you. Therapy is a safe space to express concerns and fears without judgment.
A Normal Response
Election anxiety is a common and natural response to the intensity and unpredictability of election seasons. While it’s essential to stay informed and engaged, setting boundaries around media, focusing on actionable steps, and taking care of your mental health can help you navigate this period with greater calm and resilience. Remember, your mental well-being is important, and there are resources and strategies available to support you through the season.
For further reading on managing election anxiety, check out articles from Psychology Today, NPR, Scientific American, and Psychology Today.
