Managing Election-Related Anxiety: Practical Strategies for a Stressful Time

Election season can bring a lot of stress and anxiety, especially if you feel strongly about the outcome. It's normal to feel uncertain and even overwhelmed, but there are ways to manage these feelings. In this post, we’ll cover practical strategies to help you cope with election-related anxiety, and what to do if the anxiety becomes difficult to handle on your own.

1. Mindfulness and Grounding Techniques

When anxiety starts to creep in, grounding yourself can help bring you back to the present moment and reduce stress.

• Mindful Breathing

  Try the 4-7-8 breathing technique. Breathe in for 4 seconds, hold for 7, and then breathe out for 8 seconds. This pattern can help calm your nervous system.

  
  

• Grounding Exercise

  Use the 5-4-3-2-1 method to focus on your senses:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

Tip: Practice these techniques whenever you start to feel anxious or overwhelmed. They can be done anytime, anywhere, and are designed to help bring you back to a calm state. Regular use will make it easier to manage stress and maintain a sense of balance throughout your day.

2. Cognitive Behavioral Therapy (CBT) techniques can help you identify and challenge negative or catastrophic thoughts.

• Examine Your Thoughts: If you're thinking, "It will be a disaster if the other candidate

  wins," ask yourself:

  • What is the worst that could realistically happen?

  • How likely is that outcome?

  • Is there another way to look at this situation?

  
  

• Reframe Your Perspective: Instead of “Everything will fall apart,” try, “I can still make a difference no matter who wins, and I can control my actions and responses.”

Tip: Writing down your thoughts can help you see patterns and find ways to reframe them.

3. Limit Media Consumption

Constantly consuming news, especially through social media, can intensify anxiety.

• Set Boundaries: Decide on specific times to check the news each day, rather than staying constantly updated. For example, check it once in the morning and once in the evening.

  
  

• Be Mindful of Social Media: Social media can lead to spiraling and increased anxiety. Consider setting a timer to limit your browsing time, and mute or unfollow accounts that increase stress.

Tip: Turn off push notifications for news apps or mute certain keywords on social media to reduce unnecessary stress.

4. Engage in Constructive Action

Taking proactive steps can help you feel empowered rather than anxious.

• Get Involved: Consider volunteering for a cause or candidate you believe in.

  Contributing to a positive change can channel your anxiety into action.

  
  

• Focus on Local Initiatives: Engage in local community events or projects that align with your values. Even small actions can make a big impact and help reduce feelings of helplessness.

Tip: Remember, making a difference doesn’t always require big actions. Small, meaningful contributions count too.

5. Practice Self-Care and Acceptance

Self-care is critical when it comes to managing anxiety.

• Self-Care Routines: Regular exercise, balanced eating, adequate sleep, and engaging in activities you enjoy can significantly help reduce anxiety levels.

  
  

• Acceptance: Understand that while you can’t control the election outcome, you can control how you respond to it. Learning to accept uncertainty can reduce anxiety.

Tip: Schedule time for hobbies or activities that bring you joy, like reading, cooking, or spending time in nature.

6. Connect with Supportive Networks

Social support is an essential part of managing anxiety.

• Talk It Out: Share your feelings with friends or join a support group where you can discuss your concerns. Often, knowing you’re not alone can be comforting.

  
  

• Avoid Echo Chambers: Engage in balanced conversations and focus on constructive, solution-oriented discussions.

Tip: Choose to connect with people who make you feel supported and understood, and avoid conversations that increase stress.

7. Plan Ahead for Election Day

• Make an Election Day Plan: Decide when and how you’ll vote, and think about how you want to follow the results. You can even plan activities to distract yourself if it becomes overwhelming.

  
  

• Stick to Routine: Keeping a regular daily routine can provide a sense of normalcy and stability, which can help manage anxiety.

Tip: Have a relaxing activity planned for the evening, such as watching a movie, reading a book, or spending time with loved ones.

When Anxiety Becomes Too Hard to Manage

Sometimes, despite our best efforts, anxiety can become overwhelming. If your election-related anxiety starts affecting your daily life, consider seeking help from a mental health professional. Therapy can provide tools and coping strategies tailored to your needs.

Medication Management: If anxiety becomes persistent and difficult to manage with lifestyle changes alone, medication might be an option. Prescription medications such as SSRIs (Selective Serotonin Reuptake Inhibitors) or anti-anxiety medications can help. A mental health provider, such as a Psychiatric-Mental Health Nurse Practitioner (PMHNP), can evaluate your symptoms and work with you to decide if medication might be beneficial. Combining therapy with medication can often provide effective relief for those struggling with anxiety.

Need More Support?

If you're feeling overwhelmed, don’t hesitate to seek help. Therapy can provide a safe space to talk about your feelings and develop personalized strategies to cope with anxiety.

Crisis Support

• National Suicide Prevention Lifeline: 1-800-273-8255

• Crisis Text Line: Text "ELECTION" to 741741

Election season may be challenging, but remember, you are not alone, and there are ways to navigate these turbulent times with resilience and calm.

For more resources, visit Mental Health America.