Anxiety

Sep 20, 2024

Election Anxiety is Real–Here are Five Ways to Cope

Sep 20, 2024

Read Time: 5 Min

Authored by

Tiffany Truesdale, PsyD, Post-doctoral Fellow

Clinically Reviewed by

Nicholette Leanza, MA, LPCC-S

Read Time: 5 Minutes

Election Anxiety is Real–Here are Five Ways to Cope

This article was originally published on October 14, 2020 and updated September 20, 2024.

Regardless of your personal political views, there’s one thing everyone can agree on: this election season has been hard. On top of the stress so many people are feeling about personal finances, the economy and global conflict, the upcoming election is causing anxiety across the country. In fact, it can even lead to symptoms that some mental health professionals have coined “Election Stress Disorder.” While this phenomenon may not be included in the Diagnostic and Statistical Manual of Mental Disorders (DSM ), it is a recognized and documented experience characterized by lack of focus, depressive symptoms, increased anxiety and exhaustion. So, if the nearing election is giving you panic and stress, you’re not alone.

A new LifeStance Health survey found that the 2024 U.S. presidential election has caused one in five respondents significant anxiety this year.

Regardless of which candidates you support and your reasons for doing so, it feels like a lot is riding on this election. While the stakes may feel particularly high in 2024, election anxiety is not new. In fact, in 2016, about 52% of people surveyed described the election cycle as being a significant source of stress. By November 2019, that percentage had already increased to 56%.

So, what can you do to try to manage election-related stress? Below are some anxiety relief techniques that have worked for some in past elections and could help you now.

1. Limit Your News Consumption

In today’s media environment, you can get political news 24/7 on many different platforms. While being informed is important, it’s equally important to take breaks. Try limiting your news consumption to a set time each day and avoid political news at any other time of day.

For example, you might decide to only look at political news during your free time. Set a timer to monitor your political news viewing or turn off your news app notifications and only tune in at a designated time. Skim the headlines and click on those that are interesting or important to you. When time’s up, put away the news and move on with your day. It’s easier said than done, but this technique might help you find peace for at least part of the day.

Also, consider limiting the type of news you take in. Avoid opinion articles that speculate on how things could go, and steer clear of alarmist reporting. Instead, find sources that stick to the facts to help you avoid a stress spiral.

2. Take Action You CAN Control

During times of stress or anxiety, it’s important to distinguish between the things you can and cannot control. In terms of the election, you can control:

How you vote
If and how much you donate
If and how much you volunteer

Focus on these things and try to let the rest go. Channel your anxious energy into time spent on productive activities, like campaigning for your favorite candidates. Vote early if you can or make a plan to vote on Election Day. All these actions can soothe your anxiety by helping you to stay focused on what you can control.

Take Our Quick & Easy Anxiety Questionnaire

Persistent and uncontrollable anxiety that disrupts your daily life could be a sign of generalized anxiety disorder (GAD). Take this assessment to identify symptoms commonly associated with anxiety and understand if you may be suffering from an anxiety disorder.

This health survey is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any personal health concerns. Completion of this survey does not establish a patient-clinician relationship. Responses are NOT monitored. If you are thinking of harming yourself or others please call toll-free 9-8-8 for the National Suicide & Crisis Lifeline (available 24/7), 9-1-1 or go to your nearest emergency room. By proceeding, you acknowledge this disclaimer and agree that this tool is for general awareness only. You assume all risks associated with its use. The survey administrators are not liable for reliance on its content. The above health survey is based on the Patient Health Questionnaire GAD-7.

Over the last two (2) weeks, how often have you been bothered by the following problems?

Step 1 of 8

Question 1*

Feeling nervous, anxious, or on edge

Not At All	Several Days	More than Half the Days	Nearly Everyday

3. Avoid Talking Politics with Some People

Is there someone in your family or group of friends who loves to argue about politics with you? Maybe you know that you’ll never see eye-to-eye, but you just can’t help but debate them. While a spirited debate can be good for individuals and the country, some arguments just aren’t worth it. Nearly half (44%) of the respondents in LifeStance Health’s 2024 survey said political or election-related discussions have led to conflicts in their personal lives.

Learning to distinguish between productive conversations and needless arguments is important. Before you engage in a discussion about politics, ask yourself:

Is this person open to hearing other ideas?
Will this person be kind in their response?
Can I learn anything from hearing their point of view?

If you answered “no” to each of these questions, then the discussion is probably not worth the emotional energy, especially if you’re already stressed. If someone keeps baiting you into heated political arguments, calmly say that you won’t be discussing politics with them, but you would be happy to talk about something else. Then stick to it.

LifeStance Health is a national leader in mental, behavioral, and emotional wellness with multiple locations in 33 states. Services vary by location.

Find a provider near you:

4. Find An Unrelated Hobby

Hobbies provide a sense of control and accomplishment, which can be particularly helpful when external events, such as elections, feel unpredictable. Whether it’s crafting, video games, exercise or something else, be sure to spend time recharging your batteries. Even watching a great television show (not news!) can help. In times of stress, especially during a charged election season, having a personal activity that brings you joy and relaxation can create a sense of calm.

5. Get Help If You Need It

If your stress is getting in the way of your ability to function in daily life, you may benefit from talking to a professional about it. LifeStance Health research shows that nearly two-thirds (60%) of respondents that are in therapy discuss politics or the election with their mental health clinician. This is especially true for millennials (67%) and Gen Z (59%), compared to 51% of Gen X and only 36% of baby boomers.

It’s important to recognize that anyone living in America can be affected by and feel the impacts of the election. All emotions are valid. We believe mental health services should be available to everyone.

Whether you’re worried about the election, something else or just about everything, a licensed therapist can help you work through it.

If you or someone you know may be experiencing election anxiety or would like to address other mental health concerns related to political elections, find a LifeStance therapist near you today to book an appointment.

References:

APA Survey Reveals 2016 Presidential Election Source of Significant Stress for More Than Half of Americans (2016). American Psychological Association. Retrieved from https://www.apa.org/news/press/releases/2016/10/presidential-election-stress.

Health Care, Mass Shootings, 2020 Presidential Election Causing Americans Significant Stress, New Stress in America Survey Finds (November 5, 2019). American Psychological Association. Retrieved from https://www.apa.org/news/press/releases/2019/11/americans-significant-stress.

Managing Your Mental Health in An Election Year (2020). University of Maryland. Retrieved from https://blog.umd.edu/terpstakecare/managing-your-mental-health-in-an-election-year/#:~:text=While%20this%20phenomenon%20may%20not,%2C%20increased%20anxiety%2C%20and%20exhaustion.

The 2024 Election Cycle’s Impact on Mental Health & Relationships (October 2024). LifeStance Health. https://cdn.lifestance.com/wp-content/uploads/2024/10/04151054/FINAL_Election_Survey-093024.pdf

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LifeStance Health

Authored By

Tiffany Truesdale, PsyD, Post-doctoral Fellow

Dr. Truesdale provides individual therapy for adults, children, adolescents, couples, and families. Dr. Truesdale utilizes integrated, evidenced-based approaches such as CBT, mindfulness, clinical hypnosis, DBT, ACT, and MI, all rooted in client-centered care with a social justice focus. She also...

Reviewed By

Nicholette Leanza, MA, LPCC-S

Nicholette Leanza, LPCC-S, is an experienced clinical counselor with a diverse range of expertise. Her specializations include trauma, LGBTQ+, ADHD, and overall mental health and wellbeing. Embracing a holistic treatment philosophy, Nicholette skillfully integrates cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and psychodynamic approaches to tailor treatment to each client's unique needs. As a faculty member for the Clinical Mental Health Counseling Program at John Carroll University, Nicholette contributes to shaping the next generation of mental health professionals. She also hosts the LifeStance podcast "Convos from the Couch," where she engages in informative discussions with leading mental health professionals to guide listeners towards healthier, more fulfilling lives. Beyond her professional endeavors, she embraces life's joys through quality time with loved ones and indulges her adventurous spirit through hiking, biking, and exploring new destinations.