5 Ways to Cope With Election Anxiety
As the 2024 presidential election approaches it’s likely many of us will experience a spike in stress or anxiety. In a poll conducted by the American Psychiatric Association, 73% of respondents reported feelings anxious about the upcoming election. There’s a wide range of emotions we can experience during this time switching between hope and excitement and sadness and fear. Feeling this way is completely normal and valid.
Humans thrive when we have a sense of control. Control helps us to feel safe, competent and stable. Feeling out of control largely stems from uncertainty which is the main factor leading to election anxiety. Uncertainty is a great launching pad for fear and anxiety. While we can’t take away the uncertainty, there are things we can do to support our mental health as the election grows near. Below are 5 ways to cope with election anxiety.
Acknowledge what you can and cannot control
When we’re surrounded by so much uncertainty our instinct is to try to seek out things we can control. This could look like staying up to date on the news, trying to persuade people in your life to vote a certain way, or scouring the polls. However, engaging in unproductive dialogues or consuming negative content can lead to us feeling even more out of control. Taking action in a productive way can help us regain a sense of control. Getting involved could mean registering and encouraging others to vote, working the polls, or volunteering with an organization or cause that means something to you.
Limit news consumption
It’s important to know our limits and when to take a break when it comes to our news consumption. In our technology-heavy world, we are consistently inundated with content which can lead to being overwhelmed and overstimulated. Maintaining a healthy balance of staying informed while also limiting our news and social media intake is necessary to protect our mental health. In addition to monitoring our media consumption, it’s important to practice media literacy. We’re in a period of information overload although not all of the information we consume is accurate. Recognizing when information is being presented in a mindful and informed manner is important. This allows you to remain informed while enforcing your boundaries.
Practice mindfulness
Anxiety is largely rooted in the future or the past and election anxiety frequently involves worrying about what the future might look like. Practicing mindfulness helps bring awareness to the present and what we’re experiencing in the here and now. Taking a walk and focusing on your five senses is a great grounding exercise to bring awareness to the world around you and pull your mind into the present.
Prioritize social connections
Social isolation is detrimental to both our mental and physical health. In times of higher tension, it’s common to socially isolate in order to avoid difficult, potentially contentious, conversations. Although the election is in the forefront of many people’s minds, we don’t actually have to have political conversations with everyone we spend time with. It’s equally important not to feed off of friends or family’s stress levels. In a highly divided time, prioritizing social connections can help us focus on each other’s humanity and who we are outside of our political views.
Invest in more self-care
When experiencing higher levels of anxiety, it’s important to increase our self-care habits. This will look different for each of us. Self-care can look like limiting news and social media consumption, reading or engaging in something creative, or taking part in something meaningful to you. Research shows that engaging in activities that are meaningful to someone will improve both their physical and mental well-being. This could be spending time in nature or with your family, volunteering, or simply spending time connecting with other people.
Lastly, it’s important to maintain the foundational building blocks of a healthy mental state: getting good sleep, moving your body, and eating a healthy diet. During times of high tension it’s important to be kind to ourselves and meet ourselves with compassion. Feeling a wide range of emotions is completely understandable and you are not alone in this experience.
Recognizing that this time period has an end date while also engaging in the above strategies can make a big difference in how we experience this time. Election anxiety is real. If you are struggling with your symptoms of anxiety, reach out to our SGTG therapists today!
Sydney Gideon, LCSW
About the Author
Sydney Gideon, LCSW is a clinical social worker specializing in trauma & PTSD, anxiety, depression, and adjustment disorder. She incorporates EMDR, CBT, and Trauma-Informed Therapy into her treatment. Read more about Sydney here.