As election season approaches, many of us may experience a rising sense of anxiety. Political campaigns flood our newsfeeds, debates trigger passionate reactions, and the stakes of the election seem increasingly high. It’s easy to feel overwhelmed, emotionally exhausted, and anxious about the future. If you’re struggling with these feelings, you’re not alone. As a psychotherapist, I often see clients dealing with the stress of political uncertainty, and it’s important to remember that there are strategies to help manage this anxiety.
1. Acknowledge Your Feelings Without Judgment
It’s natural to feel anxious when things feel out of your control. Elections, especially when the results seem like they could significantly affect your life, your loved ones, or your values, can heighten these emotions. It’s important to acknowledge that your feelings are valid and real. Denying or minimizing your anxiety can often make it worse. Instead, try to name what you’re feeling—whether it’s fear, frustration, anger, or uncertainty—and accept that it’s okay to feel this way.
However, be mindful of how often you’re ruminating. If you find yourself thinking about the election constantly, it might be time to establish some emotional boundaries.
2. Limit Media Consumption
While staying informed is important, overexposure to news—especially 24/7 media outlets and social media—can amplify anxiety. The constant stream of breaking news and emotionally charged content can make it difficult to step back and assess situations calmly. Consider setting time limits on how much election-related content you consume each day.
Create designated windows for news consumption and take breaks to focus on other things. It’s okay to unplug for the sake of your mental health. Use that time to engage in activities that ground you, like reading, exercising, or spending time with loved ones.
3. Focus on What You Can Control
One of the core drivers of anxiety is uncertainty. Election outcomes can feel uncertain, but it’s crucial to focus on the things within your control. Voting is one of the most empowering actions you can take. If you feel passionately about a particular candidate or cause, consider volunteering, writing letters, or engaging in peaceful advocacy. Shifting your focus to positive action can reduce feelings of helplessness.
It may also help to create a contingency plan, such as how you’ll cope or what actions you’ll take if the election doesn’t go as you hoped. Sometimes simply having a plan can help reduce anxiety about the unknown.
4. Practice Mindfulness and Stress Reduction Techniques
Mindfulness is a powerful tool for managing anxiety. It helps you stay in the present moment and reduces the tendency to get lost in catastrophic thinking about the future. Techniques like deep breathing, meditation, progressive muscle relaxation, and guided imagery can help regulate your nervous system and reduce feelings of stress.
Here’s a simple breathing exercise to try:
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat this several times, focusing on your breath and allowing any anxious thoughts to pass through your mind without dwelling on them.
5. Seek Connection, Not Conflict
Election seasons often bring out heated discussions and disagreements, especially with friends or family members who may have different political views. While healthy debate can be constructive, it can also escalate into conflict, further feeding your anxiety. It’s important to set boundaries with people who may trigger or amplify your stress during this time.
Instead, prioritize conversations and connections that help you feel supported, understood, and calm. Surround yourself with people who can hold space for your emotions without judgment, and remember that it’s okay to disengage from politically charged conversations when they feel too intense.
6. Embrace Self-Compassion and Compassion for Others
The emotional toll of elections can lead to frustration, especially when we feel that others don’t see things the way we do. It’s easy to get caught up in a cycle of blame or anger, both towards ourselves and others. Instead, try practicing self-compassion and extend that compassion to those around you.
Ask yourself: “How can I be kind to myself in this moment of stress?” Give yourself permission to step away, to rest, and to care for your mental health. Simultaneously, recognize that others are navigating their own emotional experiences too, which may be rooted in fear, confusion, or past trauma. Cultivating empathy can foster more meaningful, rather than divisive, conversations.
7. Know When to Seek Professional Support
If election-related anxiety feels overwhelming or starts to interfere with your daily functioning—whether it’s affecting your sleep, relationships, or overall well-being—it may be helpful to reach out for professional support. Speaking to a therapist can provide a safe space to explore your feelings, learn coping strategies, and address any deeper concerns that the political climate may have triggered.
Remember, anxiety is a common response to uncertainty, but you don’t have to face it alone. Whether through mindfulness, self-care, community, or therapy, there are ways to navigate these challenging times with resilience.
Final Thoughts
Elections come and go, but the impact of anxiety on your mental health can linger if left unaddressed. By acknowledging your feelings, setting boundaries, and prioritizing self-care, you can move through this election season with greater calm and clarity. Change is inevitable in political life, but your well-being should always remain a priority. Take care of yourself, and remember that, no matter the outcome, there are ways to stay grounded and hopeful.
