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.

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.

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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

Authored By 

Dr. 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 prides herself on expanding and strengthening the skills she has learned and implemented for personal and professional growth and to continues to support and provide effective treatment for clients. When working with clients, Dr. Truesdale views her clients as the expert of their lives and understands that everyone s life experience is different. She brings authenticity, commitment, respect, and collaboration into her work. She meets clients where they are at and encourages and guides them to where they want to be.

She personalizes her treatment to each client and has a huge focus on building a therapeutic relationship. Her goal is to make a difference in the lives of those that she works with and she believes in each of her client s capabilities to live a healthy, meaningful, and fulfilled life Dr. Truesdale has experience working in various settings such as community mental health, outpatient clinics, college counseling centers, and inpatient settings. She has also worked as a crisis clinician, an in-home therapy clinician, and has experience providing community outreach and psychological testing. Dr. Truesdale earned her doctorate in Counseling Psychology from Springfield College in August 2020. She also earned her master s from Springfield College in Clinical Mental Health Counseling.

Reviewed By

Nicholette Leanza, MA, LPCC-S

Nicholette is a faculty member at John Carroll University’s Clinical Counseling program, and she is also the host of the LifeStance podcast, Convos from the Couch.