Managing Election-Related Anxiety: Practical Strategies for a Stressful Time
Updated: Oct 10
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.
An election can matter deeply without needing every waking hour of your attention. Repeated checking may briefly ease uncertainty, then leave you needing another update. The aim is to stay informed while preserving enough attention and energy for the life happening around you.
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 when stress is manageable so the steps are familiar later. Breathe gently, skip a breath hold if it is uncomfortable, and stop if you feel dizzy. Grounding can be adapted to your senses; there is no need to complete every step perfectly. [1]
2. Use CBT to Examine Catastrophic Thoughts
Examine your thoughts: When you notice “Everything will fall apart,” separate what is known from what is predicted. Ask what outcome concerns you, what reliable information supports it, and what remains uncertain.
Reframe your perspective: Try “This outcome matters to me, and I do not know everything it will bring. I can choose one action that reflects my values today.”
Tip: Writing down your thoughts can help you see patterns and find ways to reframe them.
Reframing does not require dismissing real concerns or pretending the stakes are small. It helps you distinguish a problem you can respond to from a prediction you are repeatedly rehearsing. If a practical action is available, identify it. If no new action is available, return to the task or person in front of you.
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.
Before opening an app, ask “What do I need to know, and will new information change what I do?” Choose a trusted source and a stopping point. If checking in the evening disrupts sleep, move that update earlier.
4. Engage in Constructive Action
Taking a concrete step can help you direct your energy toward something meaningful.
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.
You might say, “I want to talk about how this is affecting us, but I’m taking a break from debating predictions tonight.” Support can include a walk or a shared meal without discussing the election at all.
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: Persistent anxiety deserves an assessment of its severity, duration, and effect on sleep, work, and relationships. A mental health provider can help determine whether therapy, medication, or a combination fits your needs. Election stress alone does not establish a need for medication; decisions should reflect the broader clinical picture. [2]
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
988 Suicide & Crisis Lifeline: In the United States, call or text 988 or visit 988lifeline.org for free, confidential support, available 24/7. [3]
Crisis Text Line: In the United States, text HOME to 741741 to connect with a volunteer crisis counselor. [4]
For a life-threatening emergency, call 911.
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.
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