Media overload can cause exhaustion, a sense of helplessness or hopelessness, frustration, and confusion. For many, it can even cause anger.

Polarization

Our society is profoundly polarized today. Where once it was easy to find common middle ground, people were happy to agree to disagree, and differing opinions warranted respect, today, political discourse is more divisive than it is a healthy discussion. 

The resulting “us vs. them” mentality can breed fear and exacerbate feelings of anxiety over the outcome of elections in the near future. 

Before the 2020 election, the American Psychological Association (APA) found that the presidential election was a significant source of stress for 56% of respondents — up from the 52% who felt this way in the months leading up to the 2016 election. Another shocking reveal from the survey is that election stress is now as central a concern as permanent, more traditional sources, like finances and work. 

Uncertainty or loss of control

Another reason elections might be causing more anxiety today than in the past is because they feel like they have such high stakes now. 

Regardless of which side of the aisle you’re on, every election seems to be a pivotal moment. It can feel like the fate of our country hangs in the balance and that we have little to no control over the future. Feelings of uncertainty can be unsettling or stressful, and when fear of the unknown arises, it can force us to come to terms with what an election really means, which can be gravely anxiety-provoking.

Signs of Election Anxiety

Recognizing the signs of election anxiety is crucial to understanding and managing it. Once you identify where your stress is coming from, you can address and improve your emotional well-being during political times.

Common signs of election anxiety might include:

• Excessive worrying
• Difficulty sleeping
• Feeling agitated or on edge
• Doom scrolling endlessly
• Feeling hopeless about the future
• Physical symptoms — stomach issues, headaches, muscle tension
• Change in appetite — binge eating or not eating
• Mood swings
• Unexplained or misdirected anger

Coping Strategies for Election Anxiety

Anxiety about politics can significantly impact your well-being and it can be difficult to get away from what triggers your anxiety. You can’t stop the election from happening, after all. You can’t do much more than vote, spread awareness, or volunteer (all of which take time, energy, and effort). It’s easy to feel like you have little to no control over the election results. 

If you know specifically what’s causing your election anxiety, though, there are steps you can take to manage the impact in healthy ways. 

Limit media consumption

This one might take a little more dedication. It’s just so easy to grab the phone and start scrolling the news or social media — but limiting how much you actively engage in media consumption can effectively reduce election anxiety. 

Checking your phone usage can be eye-opening, and the results might shock you. Discovering how much time you lose every day to media consumption might help you slow down a bit. 

If you struggle to limit your interaction with media, you can:

• Set limits on how long you allow yourself to check various media sources. 
• Create specific times during your days when you catch up on the news or use social media.
• Physically block your access to certain apps on your smartphone with the time limit feature to reduce access to media. 

Engage in positive activities

Wondering how to reduce anxiety immediately? According to some research, the power of positive thinking is proven to reduce worrisome thought processes, even for those living with generalized anxiety disorder (GAD) — but just telling people to “think positive” is much easier said than done. What is easier, though, is getting involved in things, activities, and social settings that make you happy. 

The brain responds positively when we do things that reward and fulfill us or make us happy. One (albeit small) study even found that people who received Botox that limited their ability to frown experienced a more positive mood simply from smiling more. Smiling might trick the brain into happiness, but other ways exist to get involved and reduce your election anxiety. 

Volunteer for a cause you’re passionate about. Studies show that people who consistently volunteer see many positive physical, mental, and social health benefits. They’re more satisfied and have less stress and anxiety in their lives. They also often experience increased functioning and a sense of pride and empowerment — all things that can be significantly impacted when struggling with the magnitude of election anxiety. 

Other ideas include:

• Get outdoors — hike, walk, bike ride, or garden.
• Connect with friends or family (who share or respect your views).
• Be creative — paint, draw, bake, write.
• Use relaxation techniques like meditation.
• Listen to music or audiobooks.

Stay informed in healthy ways

Being informed on critical political and global issues is essential, and yes, doing so during the upcoming election season seems reasonable and necessary. That said, if you know you’re the type who goes down rabbit holes, learning to limit how much you allow yourself to engage in is vital. 

There are several healthy ways to stay informed about issues you care about without overdoing it.

• Give yourself daily time limits on where and how long you search for information.
• Diversify your news sources.
• Take breaks where you don’t engage or respond.
• Actively practice critical thinking by fact-checking sources to avoid misinformation.
• Only engage in constructive, healthy, and respectful discussions.
• Practice disengaging so you can do so when needed in a non-confrontational way.
• Balance the information you seek with active actions that have a positive impact (volunteering, becoming an advocate, participating in civic engagement).
• Practice self-care.
• Seek support or professional help if you feel that you need it.

Focus on what you can control

Election outcomes aren’t something you can control, and that reality alone can make some people feel helpless and anxious. Focusing on what you can control is a great way to give yourself an outlet and let go of the anxiety cycle you are in.