Coping with Election Anxiety
Election years are stressful, and 2024 is no exception. In fact, for many of us, “stressful” feels like an understatement after a tumultuous July.
We are all susceptible to election stress, no matter our political views. If you need some support, we’ve compiled our top tips below on coping with anxiety & mental health challenges during an election year.
Let’s Rewind
Research demonstrates that stress levels increase nationwide around elections. One poll from the American Psychological Association (APA) found that 68% of Americans reported that the election was a "significant source of stress" in their lives in 2020, up from 52% in 2016, when the same survey was conducted.
It was during the 2016 election that Steven Stosny, a Maryland psychotherapist, coined the phrase "election stress disorder." Stosny defines this as "stress and anxiety triggered by election news (that) spills into work, social and family life."
This is not a recognized diagnosis by the Diagnostic and Statistical Manual of Mental Disorders. Still, many mental health professionals are using the terminology to validate and address the stressors specifically related to political elections.
Signs that the Election is Negatively Impacting Your Mental Health
If you’re experiencing any of the following, it might be time to rethink how you are engaging with politics & the news. These may also be signs of unrelated mental health conditions, so we recommend seeing a professional if you are experiencing any of the following:
Feeling “obsessed” with the election & unable to stop thinking about it despite repeated efforts to do so.
Feeling physically tense when thinking about the election, turning on the news, or social media.
Feeling irritable, on edge, or constantly under attack.
Feeling restless.
Feeling more tired & fatigued than usual.
Trouble with concentration
Difficulty sleeping.
Experiencing panic attacks.
Tips for Coping with Election Stress
So what can you do to manage election anxiety? Below are some of our favorite tips & tricks:
Tip #1: Stop Doomscrolling
Is it ever difficult to put down your phone, even when the content you are reading is distressing? If so, you are not alone. As explained in this article by Evan Starkman, doomscrolling or doomsurfing is "when you binge on news or social media content about troubling things— like a tragedy, crisis, or disaster." Starkman reminds us that:
"Doomscrolling can send your mind racing and lead to burnout. It can also make you feel uncertain, anxious, or distressed. And those feelings can steal your sleep, appetite, motivation, or desire to do things you usually enjoy.”
Staying informed and engaging with our communities by reading the news is important to many of us, so we’re not suggesting that you have to stop scrolling altogether. Instead, we’re suggesting that if you find yourself doomscrolling or if you feel like the news & social media are fueling anxiety and overwhelm, consider:
Deactivating your notifications & alerts.
Setting a time limit on news consumption (social media included).
Trying an ad blocker to mute political ads.
Tip #2: Know Your Triggers
Are there specific talking points, policy areas or politicians that set you off? Practicing mindfulness and recognizing personal triggers can help us better understand where our stress is coming from, and how to cope with or avoid triggers in the future.
Once you pinpoint what your triggers are, you can protect yourself by avoiding related headlines or setting boundaries with yourself and others (more on this below).
Tip #3: Set Boundaries
Elections also bring more debates & arguments into our day-to-day conversations. If you’re experiencing election stress, consider setting boundaries with friends, family, and yourself around political content and arguments.
You can start by setting boundaries with yourself. Consider setting aside specific time to consume & discuss politics, and time to avoid them.
And if you don’t want to miss out on the discussion with others:
Set boundaries around triggers you’ve identified.
Engage with folks who practice respect, compassion, and tolerance.
Ask yourself what your goal is for any individual political conversation. Make sure your expectations are realistic and that the energy you are expending helps move you towards that goal.
Tip #4: Use What You Know
If you already have stress-relieving activities in your toolkit, use them! Whether you’re feeling stressed due to the election or something else, activities like walking your dog, taking a bath, and meditating can help (we really like the Political Uncertainty Meditation from Headspace).
In uncertain times, it’s easy to lose sight of the tools we already use. So, we recommend taking time to slow down and go back to the basics. What makes you feel rested? Fulfilled? At peace? When anxiety levels are high, it can help to tap into the skills you’ve already honed & strengthened.
Tip #5: Reset & Refocus on Your Values
Research shows that the more we practice value-based living, the greater our psychological well-being.
Value-based living is a holistic approach to mental health that involves regularly reflecting on your values and ideals, and evaluating your thoughts, words, decisions, plans, and behaviors in light of those values.
Stonsy reminds us to “Know what you stand for, not just what you're against. Then concentrate your efforts on those things you can control. Rather than wallowing in apocalyptic ruminating, volunteer with an organization working on an issue that speaks to you.”
Tip #6: Get Personalized Support
Finally, therapy offers a non-judgemental space to explore your values, pinpoint triggers, and process your feelings. A therapist can also help provide more personalized strategies for coping with election anxiety.
The Bottom Line
If you’re feeling overwhelmed, anxious, and stressed given the upcoming election, you are not alone. It’s ok to have big emotions surrounding politics and the news. The key is to find support and ways of coping that honor your values and prioritize emotional wellbeing.
