Election cycles can be deeply stressful, bringing a wave of emotions as we consume news, discuss issues, and wonder about the impact on our future. This period of uncertainty can take a toll on our mental health, creating a unique type of anxiety. Here, we’ll explore why election anxiety happens and how we can use specific techniques to stay grounded and manage stress effectively.
Why Does Election Anxiety Happen?
Election seasons are intense, featuring high-stakes decisions that directly impact our lives and values. Watching events unfold in real-time, and the increased urgency of social media, can make us feel like we’re constantly on edge. Additionally, if we’re passionate about particular causes or outcomes, the stakes feel even higher.
For many, this heightened emotional response is normal. According to the American Psychological Association, nearly 70% of people feel some degree of election stress during major cycles. While these reactions are natural, it’s important to develop coping strategies to avoid letting the stress affect our day-to-day lives.
Limit Your News Intake
Constant updates can make it feel like you’re in an endless cycle of breaking news and analysis. Setting boundaries around your news consumption—such as only checking for updates once or twice a day—can help you stay informed without feeling overwhelmed. Choose reliable sources and avoid doomscrolling. If social media feeds fuel your anxiety, consider limiting or muting certain accounts or keywords for a while.
Practice Mindfulness Techniques
Grounding yourself in the present can counterbalance anxiety rooted in future uncertainties. Techniques like deep breathing, meditation, or guided imagery can reduce stress and help you refocus. Apps like Headspace or Calm offer free guided exercises that are short but effective, especially if you feel the urge to check your phone for updates.
Engage in Community with Care
Engaging with like-minded people can create a supportive environment, but it’s essential to choose safe spaces. Instead of endless debates on public forums, consider small gatherings (virtual or in-person) where you can express concerns without escalating stress. Sharing anxieties can be therapeutic, especially if the focus is on understanding and support rather than constant debate.
Channel Your Energy Into Positive Action
Feeling powerless is a significant contributor to election anxiety. Taking proactive steps to get involved in the process—such as volunteering, canvassing, or simply voting—can help you feel more in control. Remember, you don’t have to do everything; even small actions can provide a sense of agency and relief.
Focus on What’s Within Your Control
It’s easy to fixate on outcomes we have little control over, which amplifies stress. Instead, redirect your focus to what you *can* control. This could mean keeping up with your exercise routine, maintaining social connections, or simply spending time on hobbies. These activities help keep your stress levels manageable while fostering a sense of normalcy amid uncertainty.
Prioritize Self-Care and Rest
Anxiety impacts sleep and overall well-being, so prioritizing rest is crucial. Create a wind-down routine in the evening, and consider limiting screen time at least an hour before bed. Gentle activities like reading, journaling, or taking a warm bath can help your mind relax. Election stress can be exhausting, so don’t feel guilty about needing extra rest.
Seek Professional Support If Needed
If election anxiety feels overwhelming, consider talking to a mental health professional. Therapists can provide tools to manage these unique stressors and help you develop resilience in uncertain times. Many professionals now offer virtual sessions, making support more accessible than ever.
Managing election anxiety doesn’t mean ignoring important issues or staying uninformed. Rather, it’s about finding a healthy balance that allows you to stay engaged without feeling overwhelmed. By limiting news exposure, practicing mindfulness, and focusing on self-care, you can navigate election season with a sense of calm and control. Remember, your mental health matters, too.