Are you worried about the upcoming election? If so, you are likely experiencing election anxiety and you are not alone. Whether it is fear of the outcome, fear of conflict with family and friends leading up to the election and afterwards, or a broader fear of what is going to happen in our country, there is no lack of reasons to feel concerned. Anxiety related to politics and in particular election seasons is normal but it doesn’t have to be consuming. There are strategies that you can use to help calm your election anxiety while also holding onto your convictions and passionate endeavors to exercise your rights as an American citizen.
What is Election Anxiety?
First of all, this is not a diagnosis. While you can have both an anxiety disorder and be worried about the election it doesn’t automatically mean that your election fears are pathological. As stated above, there are many reasons you can be more anxious during an election season. Anxiety can be a sign that you are aware of what’s going on and demonstrates that you care about a particular issue. Too much anxiety can put you in an unhealthy state and move you towards an anxiety disorder.
Common symptoms of anxiety are restlessness, worry, difficulty concentrating, irritability, sleep difficulties, muscle tension, and fatigue. Everyone experiences these symptoms at times, and in order for there to be a diagnosis it is important to meet with a professional who will consider factors such as the intensity, frequency, and duration of your symptoms and how much you think they are impairing your life.
A quote from an article from Trust Magazine entitled “Navigating the Challenges of the U.S. Political Landscape states “participants said they were mostly or always exhausted with politics, and 55% said they were often or mostly angry. Only 10% said they were mostly hopeful. The Pew American Trends Panel identified the following terms as being frequently used to describe America’s views on politics today: “disgusting, divisive, dysfunctional, corrupt, crazy, confusing, broken, bad, sad.” The article can be viewed here.
Causes of Election Anxiety
The therapy room is not void of conversations about politics and people expressing their fears, pains, and hopes for the future. These conversations certainly increase during the election season. This season is particularly heavy with a sudden change in presidential candidates and two assassination attempts on another candidate, including the loss of innocent human life. It is a normal human response to be grieved, angered, and scared over these events.
There are a few key differences between the anxiety we feel about elections in 2024 vs. the anxiety we might’ve felt during elections in say, 1992 with Bill Clinton, George Bush, and Ross Perot on the ballot.
1- our dependence and access to 24/7 news updates
2- misinformation and disinformation spreading quickly and widely
3- world events such as 9/11 and the COVID-19 pandemic
4- relationships and communities being more sensitive and hurt by the polarization of certain topics
Coping Strategies for Managing Election Anxiety
1- Consider limiting time spent on social media and watching the news. I’m not saying stop, but consider how you can reduce this time.
2- Try setting boundaries with yourself and loved ones regarding the discussion of certain topics if you find it too difficult to regulate your emotions and maintain healthy relationships, that is unless you are willing to lose relationships over politics and elections.
3- Remain engaged in activities that you enjoy. Don’t stop walking outside because your neighbor has a Trump/Vance sign in their yard. Keep going to church even though your small group leader has voiced support for Harris/Walz.
4- Set limits on your worry and rumination about the election. Negative thoughts and feelings are maintained by the process of worry and overthinking. While most people see these things as uncontrollable, they are in fact processes that we have a choice as to whether or not to engage in them. You can download my free guide “How-To Overcome Worry, Overthinking, and Rumination.”
Seeking Professional Help for Election Anxiety
If you find yourself in a place where you wish you could be less anxious about the election but you’ve tried all the coping strategies and still feel stuck, maybe it’s time to seek therapy for anxiety. When you are emotionally suffering due to relationship conflict, endless worry, and compulsive scrolling and posting and you are not able to be the kind of friend, citizen and human that you want to be, counseling is an option. Therapy such as exposure and response prevention, cognitive behavioral therapy, and acceptance and commitment therapy among others can help you feel better and live well.
Managing anxiety is an important task especially during an election season. While some election anxiety is normal, it is possible to experience too much anxiety about the election. When your mood, energy, and relationships begin to suffer, it is time to consider making some changes using some of the strategies listed above.
If you feel stuck in your thoughts and worries and can’t imagine how you could possibly enjoy life while you feel this way, reach out today to learn more about our therapy for anxiety and OCD and how Evercare Counseling can help you.
Evercare Counseling offers a range of mental health services to help provide you with more support. These services include anxiety therapy, ERP therapy, OCD treatment, therapy for women, and Christian counseling. Online therapy is provided throughout Virginia, North Carolina, and Florida. We also see clients in person at our office in Clemmons, North Carolina. For more about us check out our FAQs and blog!