Election Anxiety: Managing Anxiety About the Upcoming Election

With every election cycle comes a mix of excitement, tension, and, for many, election anxiety. 

Let us just say, it’s completely normal to feel anxious about something as impactful as an election. 

After all, elections shape the future of our communities, countries, and even the world – right?

Right.

But if you’re feeling overwhelmed, stressed, or uneasy about the upcoming election, you’re not alone. 

Election anxiety is a real, common feeling, and there are steps you can take to manage it.

In this article, we’ll explore what election anxiety looks like, why it happens, and most importantly, how you can manage it in a healthy and positive way.

Why Do We Experience Election Anxiety?

Elections can be intense, often bringing out strong opinions, debates, and sometimes, heated arguments. 

The uncertainty of the outcome can feel overwhelming, and the constant flow of news and social media updates only amplifies those feelings. 

This heightened sense of uncertainty can trigger election anxiety, making it hard to focus on anything else.

For many, the stakes of an election feel incredibly personal. 

You may worry about policies that could affect your health, rights, finances, or the well-being of loved ones. When it feels like so much is on the line, it’s natural to feel a sense of anxiety.

But while election anxiety is common, it doesn’t have to consume you. There are ways to manage it, keep perspective, and take care of your mental health throughout the election process.

Signs of Election Anxiety

So, how do you know if what you’re feeling is election anxiety? Here are some common signs:

• Trouble sleeping
• Constantly checking the news or social media for updates
• Difficulty focusing on work or daily tasks
• Feeling tense, irritable, or overwhelmed
• Physical symptoms like headaches, fatigue, or stomach issues
• Fear of the future or what might happen after the election

If any of these sound familiar, it’s a sign that election anxiety might be affecting you. And while it’s understandable to feel this way, there are strategies you can use to cope.

How to Manage Election Anxiety

Managing election anxiety is about finding balance—staying informed without letting the news consume you, and taking care of your emotional and physical well-being. 

Here are some practical tips to help you navigate the weeks leading up to, and following, the election.

1. Limit Your News Consumption

It’s important to stay informed, but constant exposure to the news, especially when it’s focused on stressful topics, can increase your anxiety. 

Try setting specific times of the day to check the news—whether that’s once in the morning and once in the evening, or only during your lunch break. 

Limiting your media consumption can give your brain a break from the constant barrage of information.

2. Focus on What You Can Control

One of the most overwhelming parts of election anxiety is the feeling that everything is out of your control. 

But the truth is, you have more control than you might think. 

You can research candidates, educate yourself on the issues, and cast your vote. While you can’t control the outcome, you can make an informed decision—and that’s powerful. 

Once you’ve done your part, try to let go of the rest.

3. Practice Mindfulness and Relaxation Techniques

When election anxiety starts to feel overwhelming, grounding yourself in the present moment can help ease those feelings. 

Try mindfulness practices like deep breathing, meditation, or progressive muscle relaxation. These techniques can calm your nervous system, helping to reduce anxiety and restore a sense of peace.

4. Take Breaks from Social Media

Social media can be a major source of election anxiety. 

Scrolling through heated debates, misinformation, or polarizing opinions can leave you feeling more stressed than before. Consider taking breaks from social media or setting time limits on how long you engage with political content. 

Use that time to do something that brings you joy, like reading a book, going for a walk, or spending time with loved ones.

5. Talk About Your Feelings

It’s easy to feel isolated when anxiety takes over, but remember, you’re not alone. 

Talking about your election anxiety with friends, family, or a therapist can help you process your emotions. Sometimes just sharing how you feel can take the weight off your shoulders. 

You might even find that others feel the same way, and together, you can support each other through the election season.

6. Stay Engaged in Positive Activities

While the election is important, it’s not the only thing going on in life. 

Make time for activities that bring you joy and relaxation. Whether it’s exercising, cooking, volunteering, or spending time with friends, engaging in positive, fulfilling activities can help take your mind off the stress of the election.

7. Prepare for the Post-Election Period

Election anxiety doesn’t always end after the votes are counted. 

Regardless of the outcome, you might still feel anxious in the days or weeks following the election. It’s important to continue practicing self-care after the election, especially if the results aren’t what you hoped for. 

Remember that progress and change happen over time, and while one election is significant, it’s part of a longer journey.

FAQs About Election Anxiety

1. How can I manage anxiety and stress about the upcoming election?

Managing election anxiety involves limiting news and social media exposure, focusing on what you can control (like casting your vote), practicing mindfulness, talking to loved ones, and engaging in activities that bring joy. 

These strategies can help reduce anxiety and create balance during a stressful time.

2. Why do I feel anxious about the upcoming election, and how can I cope?

Election anxiety stems from the uncertainty and high stakes of elections, which can feel personal and overwhelming. 

Coping strategies include mindfulness, taking breaks from the news, talking about your feelings, and staying engaged in positive, non-election-related activities.

3. What are effective ways to reduce election-related stress?

Effective ways to reduce election-related stress include setting boundaries around news consumption, practicing relaxation techniques, talking to a therapist or support network, and focusing on the things you can control. 

Taking care of your mental and emotional well-being is key.

4. How do I avoid election burnout and anxiety before and after voting?

To avoid election burnout, limit how much time you spend reading or talking about the election. After voting, give yourself permission to take a mental break from election-related content. Continue practicing self-care in the days following the election, regardless of the outcome.

5. Is it normal to feel stressed or anxious about elections?

Yes, it’s completely normal to feel anxious about elections, especially when the stakes feel high. 

Election anxiety is a common response to the uncertainty and intensity of the election process. 

It’s important to acknowledge your feelings and take steps to manage them.

6. Can election anxiety affect my physical health?

Yes, election anxiety can manifest in physical symptoms like headaches, fatigue, stomach issues, and difficulty sleeping. Managing your mental health through mindfulness, relaxation techniques, and limiting stressors can help reduce the physical impact of anxiety.

Election seasons are full of emotion, uncertainty, and tension, but they don’t have to completely take over your life. 

Remember, it’s okay to take care of yourself first—your mental health is just as important as casting your vote.

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