Reducing Election Anxiety Stress

Practical Tips for Reducing Election Anxiety Stress and Boosting Mental Well-Being During Election Season

A polarized nation and impending election has ramped up levels of anxiety and stress in everyone - no matter what side you are on

Humans know to prioritize reducing stress level, but a fast approaching Election Day is causing an increase in political anxiety for many Americans. Over recent years, political tensions have intensified, leading to a noticeable impact on our collective mental health.

The Pew Research Center reports that 68% of Americans are dissatisfied with the functioning of democracy, and an April, 2024 study showed over 80% of Americans don't believe their politicians care about what is important in their lives. Given this atmosphere, it’s no wonder that election season is now a major source of anxiety.

Political stress, or "election anxiety," often arises from feelings of powerlessness and frustration over the current state of affairs. Mayo Clinic describes symptoms of political anxiety as difficulty concentrating, a sense of impending doom, and physical symptoms like headaches, muscle tension, and fatigue. If this resonates with you, consider implementing the following strategies to regain a sense of control over your well-being.

Becoming active, like through voting, stems the detrimental effects of election anxiety

1. Take Action: Vote and Volunteer

Feeling empowered can help alleviate anxiety. Voting is a powerful action that allows you to participate in democracy, while volunteering for a cause or candidate further increases your sense of control and contribution. Even if the outcome isn’t what you hoped for, taking action helps reduce stress, knowing you did your part to shape the future.

2. Limit News and Social Media Exposure

The 24-hour news cycle and constant social media updates can lead to "doomscrolling," a term Merriam-Webster defines as the endless consumption of negative news. While staying informed is essential, overconsumption can quickly spiral into anxiety and

recent studies have shown the the first critical step to this is to avoid social media exposure (download below). To manage this:

• Detox: Turn off notifications, take breaks from social media, and resist the urge to check for constant updates.

• Reset: After a few days, assess how you feel without constant exposure.

• Reform: When reintroducing news, set limits on sources and reading time. Avoid late-night news to help reduce agitation before bed.

The age of doom scrolling – Social media’s attractive addiction by Meenakshi.pdf

Download PDF • 381KB

3. Focus on Physical and Personal Needs

During stressful times, physical and personal care is crucial. Prioritize healthy meals, get enough sleep, and engage in regular exercise. Activities like walking or spending time with loved ones are not only beneficial for physical health but also improve mental well-being. Avoid negative coping mechanisms such as excessive drinking or comfort eating, and instead focus on positive outlets.

Consider joining local community events or volunteering. Spending time helping others can bring a sense of peace and connection, helping you focus on the positive aspects of life.

4. Shift Focus to Positivity and Gratitude

When the future feels uncertain, try to focus on what you can control and look for sources of hope. Shift your perspective by practicing gratitude and recognizing positive aspects in life, like access to shelter, food, and health. As Mr. Rogers once said, “Look for the helpers” during times of crisis. Gratitude and optimism are powerful antidotes to anxiety, reminding us of our inner strength.

Remember: Anxiety about the current political climate is normal, and prioritizing self-care during this period is essential. Embrace these strategies to stay grounded, calm, and empowered as Election Day approaches.