Nervous about the election? You’re in good company: A recent American Psychological Association poll found that 69% of people surveyed found the election a “significant” source of stress.
While it’s not unusual to feel uneasy about the unpredictability of an election, this one feels particularly angst-inducing. “We may feel that we have a complete lack of control over the situation or that some catastrophic event is going to occur,” says Neda Gould, PhD, director of the Mindfulness Program at Johns Hopkins School of Medicine and associate director of the Johns Hopkins Bayview Medical Center Anxiety Disorders Clinic. “In addition, people feel passionately about their views. Where there’s passion, there’s tension, which may lead to conflict and aggression, and that’s what makes this particular election feel uncivilized to many people.”
If you find yourself feeling distracted and edgy, it’s probably time to re-assess your behaviors. “In general, it’s not productive to be overstimulated by a non-stop barrage of information,” says Charlotte Markey, PhD, professor of psychology and chair of the department of health sciences at Rutgers University at Camden. “On one hand, it’s positive to be engaged because you care about the outcome. But you also need to find coping mechanisms to maintain good mental health.”
Before (and after!) the election, try these simple strategies for managing your election anxiety:
Take charge of what you can control.
Anxiety is fueled by feelings of uncertainty, so focus on what you can do to feel better about the situation. Once you’ve voted, find other activities that can help you feel more in charge of your life at this moment. Choose to go for a run, clean out your closet, or plan some fun event with your kids so you understand you haven’t lost all power of choice. “Of course it’s important to participate and be active in the political process, but we need to take care of ourselves and families first,” says Dr. Markey.
Limit your news intake.
It’s important to stay informed but it’s not necessary to get minute-by-minute updates. Perhaps you can check news or social media once or twice a day, or you can shut off your push notifications so you’re not jumping every time your phone pings, says Dr. Gould. Or consider a news blackout entirely if it’s just too much right now. After all, watching the play-by-play isn’t going to change the outcome.
Connect with friends.
Something as simple as going to lunch together or calling a friend to catch up (though preferably not discussing politics) can redirect your attention. “Social connection is always a good antidote to anxiety,” says Dr. Markey. “We can’t think about these issues non-stop. It’s exhausting, and our minds need a break.”
Get moving.
Physical activity is an effective stress management tool, says Dr. Markey. Give yourself a break from news by going outdoors instead to get some fresh air. Take a walk around the block. Play with your dog. Rake some leaves. Shoot baskets with your kids. Watch a favorite funny movie or listen to some upbeat music instead of one more political podcast.
Try cognitive behavioral therapy tools.
Cognitive behavioral therapy techniques can help you manage stress by noticing your reaction and finding more helpful ways of responding to the stressor. For example, mindfulness strategies, such as meditating or simple breathing exercises, help you turn down your heightened stress response, says Dr. Gould. Try simple three-minute breathing exercises. Or plan to worry for 10-minutes, writing down all your concerns. Then the rest of the day, redirect your attention toward other activities so that you essentially “contain” your anxiety to that period.
Be honest with your kids.
Kids pick up on our stress, and they’re certainly getting information from elsewhere, so go ahead and have an honest conversation with them about your concerns. Instead of making judgmental comments such as “that person is horrible,” explain why you voted or will vote for a specific person, such as their values align with yours, says Dr. Gould. It’s the ideal time to model how to handle things we can’t control in a less emotional, more productive way.
Reframe the situation.
Throughout our history, from world wars to 9/11 to COVID, we’ve learned to endure as a culture. The truth is that no matter what the outcome, life will go on. “Our brain often goes to the worst case scenario when we’re stressed,” says Dr. Gould. “We don’t like not knowing the outcome, so we fill in the gaps and imagine catastrophic results. But we forget we’re a pretty resilient society. We can find a way to forge ahead. It may not be ideal, but even in such a divided space, we can find something good."
