Election anxiety is a common stressor for many Americans, with a significant portion identifying the country's political situation as their biggest concern. This heightened unease is understandable given the high stakes of elections, which determine policies affecting affordability, healthcare, and accountability.
David H. Rosmarin, founder of the Center for Anxiety, explains that elections are inherently uncertain, leading to anxiety about potential outcomes and their impact on daily life. He notes that unlike generalized anxiety, which can stem from cognitive distortions, election-related distress is often based on valid concerns about real-world consequences.
Mental health experts emphasize that election anxiety, while significant, is manageable. Strategies include identifying specific triggers beyond a general dislike of opposing political views. Focusing on particular issues like reproductive rights, the economy, or foreign policy can help individuals pinpoint the root of their anxiety. Licensed clinical social worker Jneé Hill suggests that these concerns often relate to fundamental needs like safety.
Psychology professor Shevaun Neupert recommends a thought exercise to combat anticipatory stress: mentally engaging with the contentious issue by understanding its origins and context. This process can reduce uncertainty by placing the stressor into a broader perspective, making it feel less overwhelming.
Taking control in areas outside of politics can also mitigate feelings of powerlessness. This can involve voting, volunteering, or engaging with activist organizations. Setting personal goals unrelated to politics, such as finishing a book or spending more time with family, can also boost a sense of control and progress. Rosmarin advises focusing on personal choices and autonomy, even when faced with uncontrollable external events.
Leaning into community is another crucial strategy. Connecting with friends, family, or supportive groups can provide comfort and help in processing emotions. Clinical psychologist Krystal Lewis suggests sharing these feelings with others who are also experiencing them. Post-election, these communities can be vital for processing strong emotions, whether through shared activities or dedicated support groups.
Experts also advise prioritizing mental and physical well-being. This may involve limiting exposure to news and social media, especially if it causes overwhelm. Rosmarin suggests avoiding news consumption at least 30 minutes before sleep to improve rest. Maintaining a healthy diet, getting enough sleep, and engaging in physical activity, such as walking in nature, can also lower stress levels. Grounding techniques like deep breathing or focusing on colors in one's surroundings can further aid in calming anxiety. Incorporating enjoyable activities, however brief, can also help reduce stress. Ultimately, finding effective coping strategies is key to navigating the emotional impact of elections.