With less than 40 days until the presidential election, uncertainty is dominating the news. That uncertainty can make you feel helpless and anxious. That’s understandable. Elections are major events with important outcomes that influence future policy.
If you’re feeling stressed or burnt out from reporting, you’re not alone. According to a poll by the American Psychiatric Association, 73% of Americans say they are anxious about the 2024 U.S. election.
“This is a major contributor to the overall increase in anxiety that we are seeing. 43% of people say they feel more anxious this year than last. Along with concerns about gun violence, it really weighs heavily on people,” said Colleen Marshall, MA, LMFT, Two Chairs’ chief clinical officer.
We’ve put together expert-approved tips for managing your anxiety while staying informed about what’s happening in the election.
What is election anxiety?
Election anxiety is not an official diagnosis. Instead, think of the election as a trigger for increased anxiety and stress. According to emerging scholar Dr. Harris Stratiner, anxiety about elections has increased significantly in recent years, from about 40% in 2012 to 52% in 2016, 68% in 2020, and 74% in 2024. Various studies have shown that. York psychologist and clinical associate professor at Mount Sinai School of Medicine.
The reason for this increase in anxiety symptoms is not difficult to determine. From the endless uncertainty to the negative campaigning and the swirl of “what if” thoughts, it’s hard to escape the stress of a presidential election.
“Election stress and anxiety can affect anyone. Research shows that election anxiety is more likely to affect us than it is to people who have been diagnosed with a mental illness. ,” said Brandon Graham, advocacy director for the National Alliance on Mental Illness.
“Nearly half of U.S. adults have previously reported that politics is a significant source of stress, leading to poor sleep, irritability, and obsessive thoughts,” Graham added.
It’s normal to have mixed feelings about the upcoming election. However, if these feelings are interfering with your daily life, it’s important to take action.
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How does technology exacerbate election anxiety?
Gone are the days when media exposure was limited to reading the newspaper at breakfast or turning on the news after work. Thanks to technology, we have a constant news cycle of emails, push notifications, and social media posts.
The constant stream of opinions and updates can be exhausting, especially if you’re used to scrolling through your social media accounts and seeing clips of sassy pygmy hippos. From now on you will have to go through all political posts.
“A big part of that also comes down to how the current election news ecosystem works, with social media amplifying the perception of stakes and driving heated political debate, misinformation, and anxiety. “The public attention space is flooded with news that can be both triggering and overwhelming,” Stratiner explained.
These days, when you open Instagram or Twitter, you’ll see at least one political ad within the first few minutes. Sometimes it makes it easier to let go of your phone, and sometimes it allows you to keep working. Doomscrolling can already have negative effects on mental health and sleep, but this election shows the potential for a unique element of misinformation and AI-generated content.
“When you pick up your phone, you’ll see videos featuring accounts sharing the latest out-of-context quotes and prompts that are sure to infuriate people in their replies. Over time, this intentional “Negative content can lose its value. It takes a toll on everyone, especially people trying to stay informed and socially active,” Graham said.
Social media is a tool that helps us feel connected to others. However, at this time, it can also be a cause for concern, especially if you are not sure if the content you are seeing is accurate. It only adds to the feeling of helplessness and emotional exhaustion.
9 ways to take care of your mental health during the next election
Graham said the election anxiety won’t last long. Research shows that related anxiety and depression decrease in the days and weeks following an election. But that’s still a long way off. Many of us need relief now. We’ve compiled a list of top psychologist-approved ways to reduce anxiety during election season. Please note that these are just suggestions and you should try to find what works best for you.
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Stay informed and set limits
From promotional flyers stuffed in your mailbox to text messages from your local political office to commercials on TV, it can be difficult to manage how much election news you’re exposed to.
Some people may choose to avoid the constant stream of news and notifications altogether because it can be overwhelming and anxiety-provoking. Some people may feel anxious and feel like they are out of the loop. Only you can decide how much time and energy you spend on election-related content. But once you find your limits, stick to them.
That might mean checking the news for a set amount of time each day, turning off notifications, or taking a break from social media. There is no right or wrong level of exposure. It’s all about setting boundaries that work for you.
avoid heated conversations
One of the biggest areas of anxiety for many people right now is navigating stressful conversations, especially when you’re talking to someone with whom you disagree. Constructive conversations can be fruitful, but sometimes things can move into unhealthy territory.
This is another area where you can set boundaries for yourself. “Stressful conversations about politics, especially those with people who hold opposing views, can increase our anxiety. It’s perfectly fine to set limits on when and with whom we discuss these topics. No,” Marshall said.
Establishing communication boundaries may also include temporarily blocking or muting certain people or accounts on social media.
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Limit social media intake
Even under normal circumstances, social media can have a negative impact on your mental health if you’re not careful. Research shows that social media addiction can worsen anxiety symptoms and increase feelings of loneliness. It can also cause feelings of inadequacy and disrupt your sleep cycle.
Social media is also a real-time link to what political information is reposted and commented on. Regardless of your political leanings, emotional political posts, inflammatory rhetoric, and confrontational interactions in comment sections can increase stress levels, Stratiner explained.
“Some users may be forced to engage in political content or feel socially isolated if their opinions do not align with those of their social circle. They could be exposed to echo chambers that reinforce their political views, deepening political polarization, and increasing anxiety about the level to which the stakes of the election might reach. No,” Stratiner added.
To deal with negative emotions, you can also mute notifications and limit scrolling. Alternatively, you can do a complete digital detox. Digital detox has also been shown to help improve sleep quality and improve concentration.
challenge your thinking
Marshall explained that challenging one’s ideas is another way to deal with election anxiety. One of the most stressful things about elections is the potential impact that future policies and rulings will have on our lives. This shouldn’t be ignored, but it doesn’t mean you should be consumed with worrying.
“If you’re thinking, ‘If the candidate I want doesn’t win, everything will be ruined,’ take a step back. Ask yourself if that’s really true. What evidence is there for or against? “Of course, election results may influence policy and dominate the news, but everyday life, such as where to eat, who to play with, work, etc.” It probably won’t change,” Marshall said.
It’s important to remember that not everything changes with election results. You can still control it.
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Don’t forget self-care
Marshall explains that when anxiety and depression symptoms spike, it’s easy to neglect self-care. “If you don’t take time to do things that relax you, like exercise, meditate, or enjoy a hobby, anxiety can quickly increase.”
Try adding activities that make you feel good. This could be deep breathing exercises, meditation, or a creative hobby that helps you relieve stress. Alternatively, you can have dinner with friends or go for a walk in nature. Whichever option you choose, make a habit of focusing on relaxation every day to prioritize your mental health.
Read more: 9 natural remedies to relieve anxiety without drugs
Let’s have a good sleep
Sleep habits and mental health are more closely related than you might expect. Important brain functions take place during sleep, including removing toxins, processing learning, and facilitating communication between brain cells. If you don’t give your brain a chance to do those things, your mental health will suffer.
When anxiety spikes, our autonomic nervous system releases cortisol to protect us, which keeps us awake and makes our anxiety symptoms even worse. Quality sleep can help reduce anxiety by lowering stress hormone levels and reducing unwanted emotional responses to average stimuli.
At times, it can feel like a catch-22. Sleep is necessary to reduce anxiety, and in some cases, your biological response to anxiety can make it difficult for you to sleep. Fortunately, there are some things you can do to make sleep a priority. Start by creating a nighttime routine that you stick to every night, such as having a consistent bedtime. You can also use meditation apps or weighted blankets to help you calm down more easily.
Read more: Cognitive Shuffle Technique: A new sleep hack to overcome late-night anxiety
exercise
Exercise is one of the easiest ways to reduce anxiety and increase your sense of well-being. When we exercise, our brains are flooded with endorphins. This is often referred to as a “runner’s high,” and it instantly makes you feel better. Regular exercise can also reduce symptoms of depression and anxiety, improve self-esteem, and increase self-confidence.
Don’t worry if you’re not a gym fan. If that doesn’t suit you, there’s no need to participate in intense training sessions. Choose an exercise that you enjoy.
Some forms of exercise can help your mental health. These include, but are not limited to:
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take action
Election anxiety can stem from the discomfort of feeling out of control. One of the easiest ways to combat these feelings is to take action in the areas of your life that you can control.
“Many people, including myself, may be better off putting away our phones than scrolling through the news. We can connect with our values and our community by volunteering or learning new skills. Consider doing something that makes you feel .” Graham said.
Choosing to do something, whether it’s taking a dance class or volunteering in your community, can help you manage your emotions.
Show compassion and ask for help when you need it
Lastly, it’s important to be kind to yourself. You are not alone in feeling this way. It’s okay to be open about it. Talking to friends and family about this can give you peace of mind and help you establish boundaries.
In some cases, it is not enough and you must seek professional help.
If you don’t have an established therapist, start by asking your doctor for a referral. Alternatively, you can speak virtually with a qualified professional through an online therapy service like Talkspace. Online treatment options tend to be cheaper and more flexible because you can schedule an appointment from anywhere.
If you need it immediately, use the following resources:
It’s too long. Haven’t you read it?
Many of us are feeling more anxious and stressed than usual because of the election. While we can’t avoid election coverage, it’s important to be mindful of how our habits affect our feelings.
Check in with yourself every day and record how you feel. If you feel anxiety creeping in, reconsider your boundaries and see what changes need to be made. you are not alone. You need to feel like you can ask for help when you need it.
