Every four years, we get the opportunity to head to the polls and put action behind our voices in choosing the next President of the United States. If it feels like there is a lot of pressure on your shoulders (and your vote), you are not alone. You are making a major decision about the future of your country. What do you want your nation to look like? Do social issues trump financial concerns for you, or vice versa? What is your definition of an ‘ideal America’?
From ongoing political commentary to ruthless banter on social media, it can sometimes be hard to clarify your own values and goals amongst all the noise. If you are feeling anxious about the 2024 United States Presidential Election, you are not the only one. According to the American Psychiatric Association, 73% of United States adults are anxious about the election on top of additional life transitions.
The good news is that, even after the election comes and goes, the world will continue spinning. Your world will continue- you will go to school and/or work, take care of your children and family members, hang out with friends, and so on. But, in the meantime, it is important to reclaim your happiness and peace so your election anxiety does not get the best of you.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is election stress and anxiety?
For many Americans, the mere subject of politics can trigger an intense wave of stress and anxiety. While stress is not always a bad thing, prolonged or chronic stress can take a negative toll on your well-being. Chronic stress can manifest in many ways, including physical, emotional, and behavioral symptoms.
Physical symptoms of chronic stress include:
Headaches
Fatigue
Muscle tension
Changes in appetite
Chest pain
Digestive issues
Frequent illnesses
Emotional symptoms of chronic stress include:
Anxiety (View “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips”)
Depression (Take our Depression Quiz)
Irritability
Mood swings
Overwhelmed
Cognitive issues (e.g., forgetfulness, indecisiveness, etc.)
Behavioral symptoms of chronic stress include:
Procrastination
Withdrawal (e.g., avoiding social situations, etc.)
Changes in habits (Check out our blog “4 Ways To Build A Habit That Sticks”)
Neglecting responsibilities
Nervous habits (e.g., nail biting, pacing, etc.)
For support, check out our blog “7 Stress Management Tools From A Licensed Therapist”.
Someone who is prone to election anxiety and/or stress can learn how to understand the impact that politics is truly having on their mental health.
Election anxiety can impact anyone, but specific populations of people may be more prone to experiencing increased stress and anxiety related to elections. These groups are:
Marginalized communities:
People from marginalized groups, such as LGBTQIA+ individuals, immigrants, and racial and ethnic minorities, may feel anxious due to policies that could affect their rights.
Young adults and college students:
Uncertainty about young peoples’ futures can impact their political decisions regarding social issues, employment, and education.
Older adults:
The geriatric population may feel anxious about healthcare, social anxiety, and additional concerns.
People with preexisting mental health conditions:
If people struggle with anxiety, depression, or other mental health disorders, election-related stress can make your symptoms worse.
Residents of swing states:
In a state where votes are highly-contested, you may feel like the focus is on your environment. There may be an elevated level of pressure associated with being in a swing state, or a critical voting area.
Journalists and media workers:
When working in the media industry, you may experience heightened anxiety due to the demands of a busy schedule with covering election events. Political developments may also affect your job.
Political activists and campaign workers:
As someone working in politics, you may feel like it is a high-stake environment and intense, ongoing effort is required in your position.
Individuals with strong political beliefs:
If you are deeply invested in a specific political outcome, you may experience heightened anxiety if you believe your values and beliefs are being threatened.
Parents and families:
As a parent, it is normal to worry about the future of your nation for the sake of your children. Political decisions can impact education, healthcare, and safety.
Economically vulnerable people:
If you are facing economic instability, election results may impact your access to jobs, social services, and general financial security.
Through working with a stress therapist at Anchor Therapy, you can learn how to restrict your triggers and utilize healthy coping skills. It is possible to stay politically active while prioritizing your mental health at the same time!
Is election anxiety normal?
Politics and politicians are a major source of stress for many Americans. This form of stress can be direct or indirect. Maybe, on a direct level, you are worrying about how the next President will impact inflation levels. On an indirect level, the constant watching of the news and political commentary can trigger stress.
If you have election anxiety, you have a fear that “the other side” may be elected or voted into office. You may worry about the complexities of your vote. For example, a vote for Candidate A may be great for you, but a vote for Candidate B may better support your friends. You may fret that your vote will impact your family, social circle, home, safety, rights, job, and so on.
Once the votes are tallied up and a decision is made on the next President of the United States, you may feel anxious and fearful about the future, even if the candidate you wanted to win did. Politics and the world in general can be unpredictable, and the United States is not exempt from this instability.
Some signs and symptoms of election anxiety may include the following:
Persistent worry
Difficulty concentrating
Fear of the future
Overwhelmed feelings - Our blog “How to Regulate Your Emotions” is a must-read
Restlessness
Irritability
Increased substance use
Overchecking the news
Sleep issues - Check out our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia”
Panic attacks - Read our blog “How to Manage a Panic Attack”
Feeling more tired and fatigued
Depending on the duration, frequency, and intensity of the symptoms you are experiencing, it is possible that you could have an anxiety disorder. Your symptoms may peak right before voting starts or you may experience a worsening of your symptoms after the winner is revealed. Even if your desired candidate wins, your stress may linger. This can be referred to as post-election stress disorder.
Why am I experiencing election anxiety?
Experiencing election anxiety is unique to each person. You may be experiencing anxiety surrounding the election due to past experiences whereas another person may experience this form of anxiety due to stress sensitivity.
Elections can determine policies that will affect important aspects of your life, such as employment, education, and healthcare. Uncertainty about these outcomes can trigger anxiety. Elections can also shift the social landscape of the country, changing societal norms and values. This can feel unsettling, especially if you do not like the direction the country is moving in.
In 2024, we are living in a highly-polarized political climate which is anxiety-inducing. It may even lead to intense conflicts and disagreements with loved ones, creating a sense of personal instability as well.
While social media is great for receiving information, it can also be a place for hate and misinformation. This rapid spreading of information can enhance your fears and anxieties, particularly if the content you are viewing is alarming. For support, read our blog “Do I Have A Social Media Addiction?”.
Intense media coverage can feel overwhelming. This can add to your anxiety since it is constantly reminding you of what is at stake and all of the uncertainties going on. Additionally, viewing negative ads and divisive rhetoric can increase stress and foster a sense of fear.
Politics has become personal, therefore you have a personal investment in the game. If you have strong political beliefs or values, you may feel more anxious about the election results because it can feel like your identity and worldview are at stake.
The election does not just affect you- it impacts your community as well. Election results can impact your community, friends, and family members which may worsen anxiety. And feeling like your vote or voice will not make a difference can make you feel helpless. Feeling like you cannot create a meaningful difference can increase anxiety.
The general cultural climate can influence your anxiety too. Think about if you are surrounded by colleagues or peers who feel uncertain about the election, this can impact your feelings too.
For guidance, check out our blog “7 Mental Health Tips for Getting Through Election Season.”
How can I manage my political and election anxiety?
To restrict your political and election anxiety, it is necessary to reduce your stress levels. Clearly, this is easier said than done! In today’s fast-paced world, it can feel impossible to get rid of stress. While we cannot control external factors, we can control how we react to them.
Here are some tips to control your election anxiety:
Limit your news exposure
It is good to be educated, but how much news is too much news? With more news, you may experience more anxiety. News in moderation is great - it gives you the chance to stay up-to-date on pressing issues and educate yourself. Slightly scaling back on your news consumption can offer a reduction in stress.
Too much news time can trigger sleep concerns, being on guard, having an uncontrollable fear, and intrusive thoughts.
You may find it hard to strike a healthy balance. If you have severe issues, such as a media addiction, you may need complete abstinence. In other cases, simply reducing your news watching or reading to 30 minutes per week for example may work.
2. Focus on the personal relationships in your life
Election stress can impact the relationships in your life. Set politics aside and connect with the meaningful people in your life. Focused on the positive aspects of your relationship, and the values you share. Remind yourself why these connections are so important!
If there are people in your life who are crossing your personal boundaries, especially when it comes to politics, you may want to limit your contact with them, at least until the election is over. Your friendships should bring you joy, not stress. For support with boundaries, read our blog “6 Ways to Set Boundaries and Enforce Them.”
3. Search for hope
Hate and division seem to be everywhere in 2024, but you can push back against the contention. Make a conscious effort to be more optimistic in a pessimistic world.
The world can be a great, safe place, but you have to make a choice to see it. Try to appreciate the little things in life to become more grateful. This may include doing a gratitude list every morning to list five things you are grateful for. It does not have to be major accomplishments, like purchasing a home, it can be something small like getting a good night’s rest.
You may even want to start taking note of inspirational people. For example, maybe you admire your neighbor who volunteers at your local food bank each weekend and decide to join her one day.
4. Focus on what is in your control
The world of American politics does not rest solely on your shoulders. Realistically, decide what is under your control and what is not. You may even use election anxiety to your benefit. By focusing on what you can control, like voting, it can lower your stress levels.
You can be in control of your emotions and make changes within your own world that best serve you. You do not have to get stuck in the uncertainty of the United States election. You alone cannot control the electoral outcome, but you can manage your reaction.
If your symptoms of anxiety begin to impact your social, occupational, or school functioning, it is recommended to speak with an anxiety counselor as soon as possible. You may feel overwhelmed by election madness to the point where you cannot think clearly. Take a step back and assess what really matters in life- your loved ones, health, security, and so on.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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