With each election season, the intensity of the news cycle, social media discussions, and ongoing debates can be overwhelming. Many people experience anxiety around elections due to the high-stakes atmosphere and the pervasive uncertainty about the future. Here, we’ll explore how election anxiety may manifest and some practical ways to manage it.
What Is Election Anxiety, and How Does It Manifest?
Election anxiety is the distress and tension people feel in response to the election process, discussions about political issues, and the outcomes of political races.
While it’s normal to have some concern about civic events, heightened anxiety during election seasons can significantly affect well-being. Some common ways that election anxiety might show up include:
Physical Symptoms: Increased heart rate, muscle tension, headaches, digestive issues, or difficulty sleeping.
Emotional Signs: Feeling more irritable, helpless, or worried than usual. For some, this may even resemble symptoms of generalized anxiety.
Behavioral Changes: Avoiding certain people or places to escape political conversations, over-checking news sources, or engaging in heated debates.
Mental Symptoms: Intrusive thoughts about worst-case scenarios, difficulty focusing on daily tasks, or constantly replaying political debates and outcomes in your mind.
Practical Tips to Cope with Election Anxiety
The following strategies can help you stay grounded and protect your mental health during an election cycle:
1. Limit Your News Consumption
It’s easy to get caught up in a continuous stream of news updates, especially during an election. Setting boundaries around news consumption, like only checking updates at specific times each day, can reduce feelings of anxiety. Try setting a timer or choosing one or two reputable sources to get your updates.
2. Set Boundaries on Social Media
Social media can intensify election-related anxiety due to its constant flow of information and opinions. Consider limiting your time on social media platforms, unfollowing accounts that heighten your stress, or muting certain keywords. Taking periodic breaks can help you maintain a healthier perspective.
3. Focus on What You Can Control
A lot about the election process can feel out of our hands. Focusing on small, positive actions—like voting, volunteering for causes you believe in, or educating yourself on specific issues—can give a sense of agency and purpose. Remember that taking action can feel empowering, even if it’s in a small way.
4. Practice Mindfulness Techniques
When anxiety strikes, mindfulness exercises like deep breathing, progressive muscle relaxation, or grounding techniques can bring a sense of calm. Even spending a few minutes each day focusing on your breath or gently tuning into your surroundings can make a significant difference. Apps like Headspace, Insight Timer, and Calm offer guided exercises that are particularly helpful for managing anxiety.
5. Engage in Physical Activity
Physical activity can be a powerful tool for managing stress. Exercise releases endorphins that improve mood and reduce anxiety. Whether it’s a brisk walk, a yoga session, or even dancing, moving your body can provide a needed break from intense thoughts and emotions.
6. Spend Time with Supportive People
Surround yourself with friends and family who provide comfort and understanding. If certain conversations about the election feel overwhelming, communicate that you’d prefer to talk about lighter topics. Spending time with people who make you feel safe and supported can offer emotional relief.
7. Take Breaks for Joyful Distractions
Schedule activities that bring joy and relaxation, like reading, crafting, cooking, or watching your favorite shows. Deliberately including moments of joy helps balance out the heavier aspects of the election cycle.
8. Practice Self-Compassion
Election cycles can bring up a wide range of emotions, from anger to sadness to fear. Remind yourself that these feelings are normal. Give yourself permission to feel and process these emotions without judgment, and take things one day at a time.
When to Seek Extra Support
Sometimes, anxiety during election season can feel overwhelming despite efforts to manage it. If you find that your anxiety is interfering significantly with daily life or is causing persistent distress, consider reaching out to a mental health professional for additional support. Therapy can provide a safe space to process emotions, develop coping skills, and find a sense of balance amid uncertainty.
Remember, experiencing anxiety around elections is not unusual. It's understandable and okay to feel this way. By taking proactive steps to support your mental well-being, you can face the election season with greater calm and resilience.
Psychologist, Founder Houston Therapy
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