Election seasons often bring out intense emotions. Whether it’s concern over potential outcomes, media saturation, or debates with friends and family, it’s easy to feel overwhelmed.
In a February 2024 Pew Charitable Trusts poll, 65% of U.S. adults reported always or often feeling exhausted by politics and 55% always or often feeling angry.
While it’s natural to feel anxious during these high-stakes moments, it’s important to find ways to manage this stress for the sake of your mental health.
Understanding election anxiety
Elections, especially major ones, affect many aspects of life such as healthcare, employment, social issues, and security. The uncertainty about the future, combined with the 24/7 news cycle and social media’s amplification of opinions, can trigger a sense of helplessness. The feeling that so much is at stake—along with the inability to predict or control the outcome—often results in heightened anxiety.
Signs of election anxiety
Election anxiety manifests in various ways, including:
- Feeling constantly on edge or irritable
- Trouble sleeping or concentrating
- Experiencing physical symptoms like headaches or stomach issues
- Obsessively checking news updates or social media
- Avoiding social interactions due to political discussions
If you find yourself experiencing any of these symptoms, it’s a sign to take a step back and prioritize your mental health.
6 Tips to Manage Election Anxiety
1. Limit your news consumption
Too much media, especially during times of political uncertainty, can fuel anxiety and stress.
It’s easy to get sucked into an endless cycle of social media posts, media reports and podcast episodes in an effort to manageyour anxiety. Yet this constant information-seeking can backfire, only serving to make you even more anxious and frustrated.
To manage your consumption, set designated times to check the news or social media, and avoid it first thing in the morning or right before bed. Consider using fact-checked, non-partisan sources for information to avoid sensationalism that can heighten distress.
2. Ground yourself
Grounding techniques can help reduce anxious thoughts and bring you back to the present moment. Simple activities like deep breathing, journaling, or taking a walk can help you refocus. Creative activities like drawing, cooking, or listening to music can also be calming distractions.
3. Focus on what you can control
It’s easy to feel powerless during an election. And the higher the stakes, the more powerless you may feel.
You can combat your negative feelings by taking action. Votingmakes you an active participant in the democratic practice, helping to assuage some of your anxiety.
You can also volunteer for a campaign and attend peaceful rallies and marches to support causes you are passionate about.
These days, there are many ways to do support causes – donating, helping with fund raisers and awareness events, phone banking, writing postcards, and texting voters. Being part of something bigger than yourself can displace some of your negative emotions. Plus, it gives you less time for doomscrolling.
4. Practice mindfulness
Meditation, yoga or simply being aware of your thoughts and feelings without judgment can help ease tension. Instead of getting caught up in your worries, observe them from a distance. This can help reduce their impact on your stress levels.
Apps like Headspace and Calm offer guided meditations specifically designed to address anxiety.
5. Set boundaries
Political discussions can be intense, especially with those who hold opposing views. Even among people you generally agree with, conversations can become exhausting if someone wants to keep talking or barraging you with memes and news links beyond your desire to connect.
Set clear boundaries with friends, family, and coworkers about discussing politics if it’s affecting your well-being. It’s okay to step away from a conversation or change the subject if it’s becoming too heated or upsetting.
6. Seek professional help
If your anxiety feels overwhelming or is affecting your daily life, it’s important to seek help from a mental health professional.
Therapists can provide coping strategies tailored to your individual needs and help you navigate the emotional challenges of election season.
Remember: This too shall pass.
Election seasons, while stressful, are temporary. While the uncertainty may feel like it’s stretching on forever, the heightened anxiety often eases once results are in, and life begins to normalize.
Elections are consequential, but they don’t need to derail your mental health. It’s important to remind yourself that, regardless of the outcome, there are always ways to move forward.
By managing your anxiety and focusing on your mental well-being, you can navigate the election season with more peace and resilience.