Managing Election Anxiety

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Election anxiety refers to the heightened stress, fear, anxiety and overwhelming emotions many people feel during intense, politically charged campaigns and elections. Constant media coverage, heated debates with friends and family, or worries about an uncertain future of the country can feel overwhelming. Some people may be particularly anxious because of how candidates or campaign topics like immigration, abortion, and transgender healthcare may affect their own future, personal safety, or rights.

Given the nature of uncertainty inherent in an election (we don’t know what the outcome will be!), elections are ripe for creating anxiety. While election anxiety isn’t a formal anxiety disorder diagnosis, it can have physical and emotional symptoms just like any anxiety disorder. Learning new coping skills and getting therapy for election anxiety can help.

Symptoms of Election Anxiety

First, here are some symptoms of election anxiety to look out for:

• Constant worry about the election outcome

• Obsessively checking polls or the news

• Difficulty sleeping

• Irritability and frustration

• Physical symptoms of stress (Headaches, fatigue, muscle tension, stomach issues)

• Feeling overwhelmed or feelings of despair

Coping Skills for Election Anxiety

Here are some practical strategies you can use to manage election anxiety:

1. Limit Your Media Consumption

Constant exposure to political coverage can amplify stress, so reduce the amount of news and social media you consume and television you watch. Set boundaries for yourself, such as checking news only once or twice a day and avoid “doomscrolling” before bed.

2. Stay Engaged, But Choose Your Battles

You can stay informed and active without engaging in every political discussion or watching every news interview. Be mindful of your triggers and focus on reputable, fact-based news sources.

3. Practice Mindfulness and Relaxation Techniques

Mindfulness, deep breathing, and progressive muscle relaxation can help calm your mind when election anxiety strikes. Try mindfulness apps to help you with these practices. Even a few minutes of meditation can make a difference in reducing your stress levels. 

4. Exercise Regularly

Physical activity is a proven way to manage anxiety as it helps reduce stress hormones and improve your mood. It’s a great way to release built-up tension from political stress.

5. Focus on What You Can Control

Election anxiety often stems from feeling powerless about the future. Instead of dwelling on what you can’t control, shift your focus to the actions you can take. This could include voting, volunteering on a campaign, or making time for activities that bring you joy.

Therapy for Election Anxiety

Therapy for election anxiety is an excellent option if you're finding it difficult to manage on your own. A licensed psychologist can help you explore your fears, gain emotional support, develop personalized coping skills, build resilience, and address the underlying emotional triggers and thought patterns related to political stress.

Dr. Carolyn Clarke takes a multicultural, integrative approach to therapy, so she acknowledges and affirms that the election is affecting each person in different ways based on their unique experience and background. Remember, elections come and go, but your mental health is always worth prioritizing.