Election Anxiety and How to Manage It

Understanding and Managing Election Anxiety

Election seasons can bring about significant stress and uncertainty. Factors like polarized media coverage, heated social media debates, and the potential impact of election outcomes on personal values and society’s direction contribute to a growing sense of anxiety for many. This article explores why election anxiety happens, how to recognize it, and what steps you can take to manage it effectively.

What Is Election Anxiety?

Election anxiety is a specific form of situational anxiety that surfaces around political events, intensifying as elections approach. This condition manifests in various ways, including:

• Constantly Checking News and Social Media: A persistent urge to stay updated on election news, often leading to heightened stress.
• Increased Stress, Irritability, or Worry: Concerns about future outcomes may create tension, leading to conflicts with friends or family over differing political views.
• Feelings of Helplessness or Loss of Control: The overwhelming nature of election information can make people feel like their influence on outcomes is limited.
• Difficulty Sleeping or Concentrating: Preoccupation with the election can disrupt sleep and focus, compounding stress and anxiety.

These reactions are normal responses to a high-stakes, high-visibility event like an election. However, when left unchecked, election anxiety can become overwhelming and affect daily life.

Why Do Elections Trigger Anxiety?

1. Uncertainty About the Future

Elections bring potential shifts in policies and leadership that impact various aspects of life, including the economy, healthcare, reproductive rights, and education. This uncertainty can heighten worry, especially when we lack control over the outcome. The unpredictability of election results often fosters a fear of the unknown, contributing significantly to election-related anxiety.

2. Media and Social Media Exposure

The continuous news cycle, amplified by social media, dramatically increases exposure to election-related information, opinions, and debates. Research shows that consuming a steady diet of negative news can worsen feelings of stress and anxiety, particularly in polarized or argumentative environments (Psychology Today). Social media often amplifies this effect by highlighting extremes, creating an echo chamber that intensifies anxiety.

3. Social Pressures and Personal Beliefs

During election periods, political discussions can spotlight differing beliefs and values. Social pressure to align with certain viewpoints, whether from friends, family, or colleagues, can lead to stress. Disagreement over politics, especially with loved ones, can create internal conflict and strain relationships, adding a layer of anxiety.

How Counseling Can Help with Election Anxiety

Counseling offers a valuable outlet for processing election-related stress. A counselor trained in mindfulness and cognitive-behavioral techniques can help you identify and reframe negative thoughts, focusing on what you can control instead of what you can’t. This shift in perspective is essential for managing relationships with family and friends while maintaining your values. Tools like boundary-setting and effective communication can reduce the impact of political discussions on your personal life.

For those feeling deeply impacted by political shifts or alienated by the social climate, therapy provides a safe, neutral space to explore these feelings. With insight-oriented approaches and mindfulness-based techniques, counseling can help you build resilience and maintain balance in times of political stress.

Tips to Manage Election Anxiety

• Limit Media Consumption: Set specific times to check news updates rather than constantly refreshing feeds. This practice can reduce exposure to negative news and help manage anxiety.
• Practice Mindfulness: Techniques like deep breathing, meditation, or mindfulness exercises can help center your mind and reduce stress. Regular mindfulness practice builds resilience against anxiety.
• Focus on What You Can Control: Actions like voting, engaging in positive conversations, or volunteering for causes you believe in can create a sense of agency, even in uncertain times.
  • Don’t forget that your entire world should not revolve around politics, especially if it is creating distress in your life. Have fun! Live your life! Laugh more, play more, connect with people on things completely outside of politics.
• Maintain Routines: Stick to regular activities and schedules to provide stability, creating a sense of normalcy amid election-related uncertainty.
• Practice Compassion: Remember that people, especially those close to you, likely aren’t trying to be attack you or your views–they are also in a state of stress and anxiety and may come across differently than they are intending. Acknowledging their perspective helps you say, “I may not agree, but I can understand where you’re coming from,” which preserves relationships and lowers stress.
  • REMEMBER! Seeing another person’s perspective does not mean you agree with it, nor does it mean you are compromising your own beliefs.

Learn more about Counseling for Anxiety in Austin.

Jonathan F. Anderson, LPC-s has worked in the helping profession since he started college in 1990. After completing his Bachelor’s degree at the University of Texas, Austin in 1994, he attended the highly-regarded University of Minnesota to earn his Master’s degree in 1997. He is a Licensed Professional Counselor and is recognized as a Board Approved Supervisor by the State of Texas Board of Examiners of Professional Counselors. Jonathan has completed Level 2 of the Gottman Method of Couples Counseling, and in 1998 received training from the International Critical Incident Stress Foundation in Advanced Critical Incident Stress Management & Debriefing. To learn more about Jonathan’s practice, click here: Jonathan F. Anderson, LPC-s.