Feeling anxious and restless about the upcoming elections? If you’re anything like the 69 percent of American adults who say the 2024 president Elections were a “significant” source of stress In their lives, according to this year’s American Psychological Association’s Stress in America poll, you’re not alone.
Elections are a common source of anxiety because they are fraught with uncertainty, he said David H. RosemaryIts founder Center for Anxiety. You are unsure of the outcome, and unsure of what your life might be like under a new administration, especially when the difference between the two choices is undeniably vast. Some of the proposed policies could threaten people’s safety and freedom, leading to greater concern. Research shows Political concerns can have an impact Those who are not usually concerned otherwise.
There is a key difference between everyday anxiety and election-related anxiety. Sometimes, general anxiety is at the root Cognitive distortionsor false beliefs or fears about the world. But selection-based distress is not necessarily based on assumptions or overreactions, says the licensed clinical social worker Jenny Hill. “A lot of concerns,” she says, “are very real and very valid based on people’s real lives and lived experiences.”
Although election anxiety can seem overwhelming and existential, mental health experts agree that it can be managed. In the lead up to November 5 – and the uncomfortable days that follow – there are some tricks that can help keep your mind at ease.
Get to the root of your anxiety
To properly address your fears, you first need to specify what your feelings of anxiety do beyond not wanting the other party to win, Rosemarin says. What specific policies or issues affect you the most? It could be reproductive rights, the economy, immigration or wars abroad. Identify your top three issues and try to share these concerns with family, friends, a supportive online community or a mental health professional, Rosemarin says.
Knowing the causes of your fears can help you anticipate and combat them. While research shows People were asked Whether they expected to be stressed about the election the next day, they reported worse moods and were more likely to rate their physical health as poor, regardless of political affiliation, age or gender.
Knowing the causes of your fears can help you anticipate and combat them
You can ask yourself why these issues concern you, says Hill. If reproductive rights are your highest priority, your deepest fears may be centered on being unable to receive life-saving treatment. “A lot of it,” says Hill, “comes down to safety.”
However, you can anticipate your stress and get ahead of it. You can do a thought exercise before facing something upsetting to slow down your thinking and talk yourself through your anxiety, he says Shevan Neupertis a professor of psychology at North Carolina State University and author of a study How to deal with pre-election pressure. Take a few minutes and think about why you are stressed, how it relates to the election, and why this controversial issue exists in the first place. “It’s really focused on mental engagement, perspective-taking,” Neupert says, “trying to understand where this thing came from? Why is it here? And understanding it as a whole rather than trying to solve it.”
This exercise is effective, Neupert believes, because it helps reduce uncertainty. For example, you may realize that one source of your anxiety is a decades-long ongoing foreign policy issue. While this understanding does not alleviate the problem or provide a solution, sometimes it is helpful to put the problem in proper context and perspective. “If we feel like we have a better understanding of a problem or a stressor or we have a clearer idea of it,” Neupert says, “it’s not as scary.”
Take control where you can
Uncertainty about the future A major source of general anxiety and can lead to feelings of powerlessness. With so much out of a person’s control, it’s important to focus on the areas you have authority over. You can certainly vote, volunteer as a poll worker, and get involved with your community’s voting or activist organization.
You can try to set goals in your work or social life that have nothing to do with politics but still feel like you’re making progress in some small way, Neupert says. Maybe that goal is to finish a book in the next two weeks or have dinner with your family every night. “It goes a long way to increasing the perception of control,” she says.
Then, consider how you will ensure autonomy over your life after the election, especially if your candidate does not win. You may plan to lean too much on your friends or distract yourself with hobbies. “There may be circumstances that are out of my control,” Rosemarin says, “but that doesn’t take away my ability to choose my life in my limited ways.”
Lean into the community
Feeling supported by friends and family Helps to cope with anxietySo try to avoid spending the next few weeks in isolation. Instead, reach out to friends and family (discuss anything other than politics) or attend a safe and secure community event. Find people who calm you down rather than scare you and with whom you can talk and solve problems. “What Can Be Helpful,” Clinical Psychologist Crystal Lewis Says, “Feeling all the emotions, feeling all the feelings, even with those who are going through it.”
These communities will be especially important post-election, Lewis said. Find people or groups where you can process strong emotions, whether it’s a dance class or a volunteer organization.
Take care of your mind and body
In the days leading up to and immediately following the election, especially if a clear winner is not in sight, stressed-out Americans should take extra care of their minds and bodies. This may mean reducing your news and social media consumption. While experts say everyone’s tolerance will be different, it’s important to pay attention to how they feel when watching or reading news and social media. Stay busy enough to stay informed, but step away if you feel overwhelmed, says Lewis. “Unless it’s your job,” she says, “there’s no need to eat with it.”
Rosemary recommends turning off your phone and avoiding all news at least 30 minutes before bed, including on election night. “Wake up in the morning, you will know what the story is. Nothing is going to change the way you look at it,” he said. “The only thing it will change is make you more tired and depressed the next day.”
Be busy enough to stay informed, but step away if you feel overwhelmed
Proper sleep, a healthy diet, and physical activity Anxiety can be alleviated, so experts recommend prioritizing eating well, getting some exercise and rest. Try walking or hiking Exposure to nature can reduce stress and anxiety levels. Grounding exercises can help you calm down. Hill suggests taking deep breaths from your diaphragm or picking a color and describing objects of that color around you.
As hard as it is, try to incorporate as much joy as you can, says Lewis. Spend a few minutes each day doing pleasurable activities that reduce stress, such as listening to music, getting together with friends, or meditating.
No matter what happens in the coming days and weeks, remind yourself that your concerns are real, Hill says. It’s important to find coping strategies that work for you—and will continue to work regardless of the outcome.
