Election Anxiety: What it is and How to Manage

Are you feeling overwhelmed by the constant political coverage? You’re not alone. As election seasons become more intense, many people are experiencing increased stress and anxiety. This type of anxiety can disrupt daily life, impact sleep, and affect overall well-being. In this article, we’ll explore election anxiety and why it happens and provide practical strategies for managing it. We’ll also discuss when to seek extra support and explore various treatment options to help you navigate these challenging times. 

The Rising Impact of Election Anxiety 

In recent years, election cycles have become increasingly divisive, heightening emotions and tensions nationwide. No matter how much—or how little—you follow politics, the whirlwind of headlines, debates, and campaign ads can stir up feelings of stress and anxiety. The last few election cycles have intensified these divisions, further heightening emotions and tensions across the country—and if you are feeling this way, you are not alone. 

A 2024 poll from the American Psychiatric Association (APA) found that anxiety levels among U.S. adults have been steadily rising, with 43% reporting higher anxiety compared to the previous year [1]. Notably, 73%, nearly three-quarters of adults, cited the upcoming election as a significant source of their anxiety, reflecting the widespread concern as the campaign season and election cycle progresses [1]. 

Stress and sleep disturbances are significant factors, with 53% of adults saying stress affects their well-being and 40% reporting poor sleep due to political turmoil [1]. Despite these issues, only 24% of adults have sought professional mental health support over the past year, and younger adults are more likely to seek help compared to those aged 50 and older [1]. 

Understanding Election Anxiety 

Election anxiety is the stress and worry many people experience during election seasons. It often stems from concerns about the potential outcomes of the presidential election and how political changes might impact our lives [8]. With the constant barrage of political news, debates, and campaign ads, it’s easy to feel overwhelmed. This anxiety is not just about the candidates or their policies but about the uncertainty and how it might affect our future [7-8]. 

Another side of this issue is the relationship and interpersonal stress that can occur around politics. Conflicting ideology within your relationships can stir up emotions and create a tense environment that is a breeding ground for stress and anxiety.  

In some cases, this anxiety can trigger deeper fears known as existential dread. Existential dread involves intense anxiety about life’s bigger questions, such as our purpose or future, often brought on by major life changes or uncertainties [5]. When combined with the stress of election seasons, these deeper worries can amplify feelings of unease, making the current political climate even more challenging [5,7].

Related: What is Anxiety?

Causes of Election Anxiety 

Several factors contribute to the heightened stress and anxiety many people experience during election seasons. Recent political events, such as the January 6, 2020, attack on the U.S. Capitol, have intensified feelings of instability and uncertainty for many people [7]. This anxiety isn’t limited to any specific political views but reflects a general sense of unease affecting a broad range of individuals [7]. 

The constant media coverage and rapid news cycle also play a major role in amplifying these feelings. With news outlets reporting around the clock and social media bombarding political angles, it’s challenging to escape the pervasive flood of information across all entertainment platforms, which can increase stress and anxiety [7]. 

Additionally, political campaigns contribute to the stress by focusing on emotional appeals rather than just presenting facts. Continuous inflammatory campaign ads fuel this political fire, perpetuating the negative effects of the current political climate. This approach can stir up deeper fears and concerns, making anxiety even more intense as election day approaches [3]. 

How to Manage Election Anxiety: Holistic Treatments 

Election anxiety can impact your mental well-being, but there are practical ways to manage it. Incorporating these strategies along with some self-care into your routine can help you handle stress and find balance during challenging times: 

• Understand and Manage Uncertainty: Uncertainty often fuels anxiety and can lead us to imagine worst-case scenarios. To address this, challenge negative thoughts by asking practical questions such as, “How likely is this worst-case scenario?” and “What can I control in this situation?” Focusing on what you can control helps shift your attention away from helplessness and reduces overall stress [4]. 

• Focus on What You Can Control: While you can’t control everything, you do have control over your thoughts, emotions, and actions. Focus on actionable steps like voting or volunteering and encourage others to do the same [6]. 

• Repeat Calming Mantras: Use soothing mantras, like “This too shall pass,” to ease tension and maintain perspective. This can help counteract worst-case-scenario thinking and control stress [6]. 

• Engage in Election-Free Conversations: Occasionally take breaks from election-related discussions or political conversations to rest your mind. Focus on other conversation topics to help reduce election-related stress [6]. 

• Practice Healthy Detachment: Separate yourself from the negative emotions tied to political conflict without ignoring them. This means staying engaged while not letting negativity dominate your thoughts or well-being [6]. 

• Seek Support: Connect with others who calm your anxiety rather than increase it. If election stress overwhelms you, consider seeking professional support through therapy [6]. 

• Show Compassion to Yourself and Others: Practice self-compassion during challenging times and extend this kindness to others. Recognizing that everyone is facing their own difficulties and teaching empathy to children can promote a more understanding environment [6]. 

• Limit News and Social Media Exposure: The constant barrage of news and social media can exacerbate anxiety. Set boundaries around your news intake by turning off the TV, limiting time on news websites, and avoiding aimless scrolling on social media. Scheduling specific times to catch up on news can help manage your exposure and reduce stress [4,7]. 

• Engage in Meaningful Activities: Participating in activities that matter to you, such as supporting causes you care about or helping out in your community, can boost your well-being. Meaningful engagement helps shift your focus away from stress and fosters a sense of purpose and fulfillment [4]. 

• Get Outside and Exercise: Spending time outdoors and engaging in physical activities like sports or hobbies can significantly improve your mental health [4,7]. These activities can help manage anxiety by releasing built-up stress and energy, and staying active keeps you grounded and focused [4,7]. 

• Stay Socially Connected: Maintaining strong social connections is key to mental health. Reach out to friends, colleagues, or spend time with family for support and companionship. Engaging with a diverse range of people can provide new perspectives and reduce stress by fostering empathy and understanding [4,7]. Talking through your feelings with those who care about you can also help you feel less isolated and more grounded [5]. 

• Set Boundaries: Establish clear boundaries around work and personal time to prevent burnout. Avoid checking work emails or engaging in stressful conversations outside designated times to maintain a healthy work-life balance [7]. 

• Stick to Routines: A consistent daily routine provides stability and helps manage anxiety. Keeping regular mealtimes, sleep schedules, and exercise routines can create a sense of normalcy and reduce feelings of chaos [7]. 

• Shift Your Perspective: When you’re feeling deep anxiety or uncertainty about life, try to see it as an opportunity to rethink and make positive changes. Viewing these feelings this way can help you feel more in control and less overwhelmed [5]. 

• Practice Gratitude: Try keeping a gratitude journal. Writing down things you’re thankful for helps you focus on what brings joy and meaning to your life. This practice encourages reflection and clarifies your values, which can help balance out difficult emotions [5]. 

• Practice Mindfulness: Try incorporating mindfulness practices into your daily routine by meditating or savoring everyday moments. Engaging in activities you enjoy while staying present can help reduce anxiety and shift your focus away from worrying about the future. This approach keeps you grounded, helping you manage stress more effectively and improve your overall well-being [5]. 

• Adopt a Growth Mindset: View challenges related to elections as opportunities for personal development. This perspective fosters resilience and helps you see difficulties as chances to learn and grow. When facing deep anxiety or uncertainty, try to shift your perspective and see these feelings as a chance to rethink and make positive changes. This approach can help you feel more in control and less overwhelmed. Sharing this mindset with children can also encourage them to approach challenges positively [5-6]. 

When to Seek Professional Help 

It’s normal to feel stressed or anxious during election seasons, but if you find yourself struggling with any of the following, it might be time to reach out for professional help: 

• Daily Life Disruptions: If your anxiety makes it hard to get through everyday tasks. 

• Lingering Feelings: If intense anxiety sticks around long after the election is over. 

• Worsening Existing Issues: If you’re noticing that your existing anxiety or depression is getting worse because of election stress. 

• Unhealthy Coping: If you’re turning to alcohol or other substances to cope. 

• Overwhelming Emotions: If you’re dealing with constant worry, fear, anger, or feeling hopeless, or if increased irritability is affecting your relationships. 

• Physical Symptoms: If you’re experiencing frequent headaches, stomachaches, muscle tension, or panic attacks. 

• Trouble Focusing or Sleeping: If you’re having trouble concentrating at work or school or your sleep is suffering. 

• Appetite Changes If you’re experiencing big changes in your appetite or significant weight loss or gain. 

• Withdrawal or isolation: If you’re pulling away from activities and people you usually enjoy. 

If these struggles persist despite your best efforts to manage them, don’t hesitate to seek support from a mental health professional. They can offer valuable help to get you back on track and feeling better.

Related: Talking to Your Doctor about Anxiety: What You Need To Know

Treatment Options 

If you’ve tried to manage your anxiety with holistic methods but still struggle with anxiety symptoms that impact your quality of life, there are effective anxiety treatments available that can help. Psychotherapy and anxiety medication are two options that can provide symptom relief. 

Psychotherapy 

Therapy is valuable not only for treating a range of mental health conditions but also for addressing various life challenges, stressors, and sources of anxiety. It aims to relieve symptoms, uncover the root causes of difficulties, and enhance your overall emotional well-being and daily functioning [2]. 

There are many types of psychotherapy, each with its own approach. For treating anxiety, some commonly used therapies include [2]: 

• Cognitive Behavioral Therapy (CBT): CBT helps individuals identify and modify unhelpful thinking and behavior patterns. By focusing on current problems and implementing practical solutions, CBT addresses issues like depression, anxiety, and trauma. 

• Interpersonal Therapy (IPT): A short-term approach, IPT helps patients address interpersonal issues such as grief, role changes, and conflicts. It emphasizes improving communication and emotional expression, particularly for treating depression. 

• Dialectical Behavior Therapy (DBT): A specialized form of CBT, DBT assists in emotion regulation and is effective for those with chronic suicidal thoughts, borderline personality disorder, and PTSD. It combines individual and group therapy to teach skills for managing disruptive behaviors. 

• Psychodynamic Therapy: This therapy explores how past experiences, especially from childhood, influence current behavior. By increasing self-awareness and addressing unconscious feelings, psychodynamic therapy aims to resolve deep-seated patterns. 

• Supportive Therapy: This type of therapy provides encouragement and guidance to enhance self-esteem, coping skills, and social functioning. It focuses on helping individuals develop their own resources and improve overall mental health [2].

Related: Anxiety Therapy and Integrated Strategies

Brief Integrative Psychotherapy 

At Neuro Wellness Spa, we offer brief integrative psychotherapy which is a flexible approach combining techniques from various therapy types to meet individual needs. Rather than one specific method, this approach integrates the best aspects of different therapies to tailor treatment to a person’s unique situation [9]. 

This approach is particularly effective for managing anxiety because it incorporates proven elements from multiple therapies, such as building a strong therapeutic relationship, understanding client expectations, and showing empathy. By blending these elements, brief integrative psychotherapy adapts to a wide range of issues and personal preferences, making it a versatile option for treating conditions like anxiety, depression, and other mental health concerns [9]. Its flexibility allows therapists to customize their approach, enhancing the likelihood of a successful outcome. 

Medication 

If your anxiety is persistent and constant, speaking to a psychiatrist about medication options might be helpful. For some people, medication can be a helpful addition to managing severe election anxiety, especially if other methods haven’t been enough. It can provide the extra support needed to ease symptoms. 

Managing medication effectively means working with a healthcare provider to choose the right medication, find the proper dosage, and track any side effects. Healthcare providers are vital in guiding you through this process, helping you stay on track, and coordinating your care. 

Here are some common types of anxiety medications: 

• Antidepressants: SSRIs (e.g., Prozac, Zoloft) and SNRIs (e.g., Cymbalta, Effexor XR) help balance brain chemicals to improve mood. 

• Benzodiazepines: (e.g., Xanax, Valium) provide quick relief but are usually used for short periods because of the risk of dependence. 

• Beta-blockers: (e.g., propranolol) help manage physical symptoms like a racing heart. 

• Antihistamines: (e.g., hydroxyzine) can help with anxiety and sleep issues. 

Each type of medication has its benefits and possible side effects, so it’s important to work with your healthcare provider to find the best treatment for you. 

Election season can be challenging, and dealing with stress and anxiety can feel overwhelming, but remember, you’re not alone. Professional support, including therapy and medication, can help you navigate these challenging times. 

Struggling with Election Anxiety? We’re Here to Help 

If election-related stress impacts your well-being, we’re here to support you. Our tailored anxiety treatments, including both in-person and online options, offer personalized care to help you manage and overcome stress. 

Explore Neuro Wellness Spa’s treatment options including our integrative psychotherapy program, which blends evidence-based techniques to address your unique needs as well as in-person and online psychiatry for medication management to address anxiety symptoms when necessary. Take the first step toward feeling better—reach out to us today to schedule a comprehensive assessment and start your path to relief. 

References: 

1. American Psychiatric Association. (2024, May 1). American adults express increasing anxiousness in annual poll; Stress and sleep are key factors impacting mental health. https://www.psychiatry.org/News-room/News-Releases/Annual-Poll-Adults-Express-Increasing-Anxiousness 

2. American Psychiatric Association. (n.d.). What is psychotherapy? https://www.psychiatry.org/patients-families/psychotherapy 

3. American Psychological Association. (2023). Speaking of Psychology: The psychology of political messaging, with Drew Westen, PhD [Podcast episode 208]. https://www.apa.org/news/podcasts/speaking-of-psychology/political-messaging 

4. Chatterjee, R. (2024, July 19). Stressed about politics? Here are 5 ways to take care of your mental health. NPR. https://www.npr.org/sections/shots-health-news/2024/07/18/nx-s1-5041980/politics-election-anxiety-mental-health-tips 

5. Cleveland Clinic. (2024, July 9). How to overcome an existential crisis. https://health.clevelandclinic.org/existential-crisis 

6. Marter, J. (2024, July 17). 12 ways to manage election stress and anxiety. Psychology Today. https://www.psychologytoday.com/us/blog/mental-wealth/202407/12-ways-to-manage-election-stress-and-anxiety 

7. University of California, San Francisco. (n.d.). Political stress. https://psychiatry.ucsf.edu/copingresources/politics 

8. Weinschenk, A., & Smith, K. (2024). Is political anxiety different from general anxiety? Politics and the Life Sciences: The Journal of the Association for Politics and the Life Sciences, 1-9. https://doi.org/10.1017/pls.2024.6 

9. Zarbo, C., Tasca, G. A., Cattafi, F., & Compare, A. (2016). Integrative psychotherapy works. Frontiers in Psychology, 6, 2021. https://doi.org/10.3389/fpsyg.2015.02021