How to Manage Anxiety During Election Season

Election season is in full swing and many people are feeling the strain. The constant barrage of news, debates, and social media discussions can leave many of us feeling overwhelmed, anxious, and stressed.

I’m Halle, an anxiety therapist for millennial professionals in Boulder, CO and Portland, OR. If you're finding yourself caught up in election anxiety, you're not alone. In this post, I’ll walk you through some practical strategies to help you manage your anxiety while staying informed and engaged during election season.

Understanding Election Anxiety

Before we get into coping strategies, let's take a moment to understand what election anxiety is and why it affects so many of us.

Election anxiety is a form of stress and worry specifically related to political elections and their potential outcomes. It can manifest in various ways, including:

• Constant checking of news and poll results

• Difficulty sleeping or concentrating

• Increased irritability or mood swings

• Physical symptoms like headaches or stomach upset

• Strained relationships due to political disagreements

This anxiety often stems from a feeling of uncertainty about the future and fears about how an election's outcome will impact your personal life and society as a whole. While it's natural to care deeply about political issues, excessive anxiety can be harmful to your well-being.

Strategies for Managing Election Anxiety

1. Limit Your Media Consumption

In the age of 24/7 news cycles and social media, it's easy to get caught in an endless loop of election coverage. While staying informed is important, constant exposure to political news can amplify anxiety. Try these tips:

• Set specific times for checking news, perhaps once in the morning and once in the evening.

• Use app timers or browser extensions to limit time spent on news sites and social media.

• Choose a few reliable news sources and stick to them, rather than consuming every bit of election content you come across.

Remember, being well-informed doesn't mean knowing every detail of every poll or campaign event. Focus on understanding the key issues and candidates' positions rather than following every twist and turn of the campaign.

2. Practice Mindfulness and Relaxation Techniques

Mindfulness can be a powerful tool for managing anxiety of all kinds, including election-related stress. Here are some techniques to try:

• Deep breathing exercises: Take a few minutes each day to focus on your breath. Inhale deeply for a count of four, hold for four, then exhale for four.

• Meditation: Apps like Insight Timer offer free guided meditations specifically designed for anxiety relief.

• Progressive muscle relaxation: Systematically tense and then relax different muscle groups in your body to release physical tension.

These practices can help ground you in the present moment.

3. Engage in Positive Action

Feeling helpless often contributes to anxiety. Taking positive action can help you feel more in control and make a tangible difference. Consider:

• Volunteering for a campaign or cause you believe in

• Helping with voter registration drives

• Writing letters to your representatives about issues you care about

• Participating in local community initiatives

Remember, small actions can have big impacts.

5. Connect with Others (Mindfully)

Human connection is vital for our well-being, but differences in politics can sometimes strain relationships. Here are some tips for healthy connections during election season:

• Seek out supportive friends and family members who can offer a listening ear without judgment.

• Join community groups focused on shared interests unrelated to politics.

• If you do discuss politics, set ground rules for respectful dialogue.

• Remember that it's okay to set boundaries and decline political discussions

6. Focus on Local Involvement

National elections often get the most attention, but local politics can have a huge impact on your daily life. Focusing on local issues can help you:

• Feel more connected to your community

• See more immediate results from your engagement

• Understand how policies affect people on a personal level

Attend town hall meetings, get to know your local representatives, and stay informed about issues in your community.

7. Use Fact-Checking Resources

Misinformation can fuel anxiety by presenting distorted or false narratives. Make use of reputable fact-checking websites to verify claims you come across. This can help you feel more confident in your understanding of the issues and less swayed by alarming but unfounded stories.

8. Practice Empathy and Understanding

It's easy to vilify those who disagree with us politically, but this often increases anxiety and division. Try to:

• Listen to understand, not to argue

• Recognize that most people, regardless of political affiliation, want what's best for their communities

• Look for common ground rather than focusing solely on differences

Practicing empathy doesn't mean abandoning your values, but it can help reduce the stress of seeing others as "enemies."

9. Plan for Election Day and Beyond

Having a plan can reduce anxiety about the unknown. Consider:

• How and when you'll vote

• How you'll get your election results (hint: it might be less stressful to check periodically rather than watching live coverage all night)

• What you'll do to take care of yourself in the days following the election, regardless of the outcome

Remember, democracy is an ongoing process, not a single event. Your engagement and well-being matter beyond election day.

Conclusion

Election anxiety is a real and valid experience that can affect various aspects of our lives, from our personal relationships to our work environment. By using these strategies, you can stay informed and engaged while protecting your mental health and maintaining professional relationships.

By managing our anxiety and engaging thoughtfully, we can contribute to a healthier political climate for everyone, both in our communities and our workplaces.

Hi! I’m Halle, your Anxiety Therapist.

I work with anxious millennial professionals who are fed up with the cycle of overworking and burnout.

If you live in either Colorado or Oregon, I’d love to work with you! Book your free intro call to get started!