How do you cope with election anxiety?
Buckle up…here we go again! In the United States, 2024 is a presidential election year. While all elections are stressful…those relentless trash-talk ads, the potential for conflict among friends and family members, and of course, the fact that there is so much at stake: our personal freedoms, our health and safety, perhaps democracy itself.…but this election feels particularly problematic.
For one thing, it is the first presidential election since the January 6 riots following President Biden’s election. Add to that the continued polarization between political parties and the increasingly extreme views of many of our politicians and their followers. It seems we’ve lost our footing on the solid middle ground.
Anyway, my point being, many of us are experiencing more election stress than ever. So what can we do about it?
I would like to pause here to point out that, in this post, I am not addressing the practical acts of participating in the political process, which I recognize are also important. I have chosen to address the emotional aspect of election anxiety. On a related note, I am not a mental health professional, nor am I offering medical advice.
Jennifer Shannon, however, is a mental health professional, specifically a cognitive-behavioral therapist specializing in anxiety disorders. She recommends a combination of three strategies for coping with election anxiety, which I have summarized below. You can find the full descriptions in this Anxiety Association of America article.
- Adopt an expansive mindset. We have a tendency to think we can only relax if all negative outcomes are eliminated. This simply is not possible, so take wise action in areas you can control and then expand your mindset to allow for the uncertainty of the situation.
- Curb the urge to take unwise action. Shannon specifically calls out the following unwise actions: constantly checking news feeds, name-calling, trying to convince others that they are wrong, and replaying political talking points repeatedly in your head. And then, of course, curbing the urge to get that elusive certainty addressed in #1 above.
- Welcome negative emotion. Distracting ourselves from uncomfortable emotions provides only temporary relief; they inevitably show up again. Instead, try welcoming the emotion by name (e.g., hello fear). Then use your breath to open up space in your body for these feelings to play themselves out. Even if it doesn’t seem like it at the time, the emotion will peak and ebb. To help this process along, Shannon suggests redirecting your thoughts back to your expansive mindset, which accepts everything you can’t directly control, including your own fears.
I’d like to add one more recommendation of my own: get out of your head. These activities help me do that. Maybe they will work for you as well.
- Spend time in nature, appreciating all her treats for your senses.
- Participate in a physical activity that switches your focus to your body’s sensations.
- Immerse yourself in something positive that is happening in your community.
- Perform random acts of kindness.
Your turn
- Do you have any tips for handling anxiety…about elections or anything else?
- Do you limit your news or social media consumption during elections in your country?
- What else is on your mind? Anything at all; I just love to hear from you.
Image by Engin Akyurt from Pixabay
Hi Christie, it is that time again isn’t it? Australian news seems to have a fascination with US politics and so we see daily updates and commentary. There is even a Australian television show ‘Planet America’ which is dedicated to US politics and the elections. I can definitely understand the anxiety people feel but also the heightened emotions where fellow citizens lash out at each other just because they believe in different things. The lead up to the final election is quite long and complicated so it would definitely be easier to put your head under the covers and not emerge until it is all over. Unfortunately, you can’t because in a democracy your vote counts. Daily self-care with the focus on reducing anxiety, reducing the news you watch and being in nature which you’ve mentioned are all a good start. I wish you well in your long journey to elect the next President. Remember you live in a gorgeous part of the world so a long hike would really help. x
I always find it interesting to hear how US politics are viewed in other countries, Sue. You are absolutely right about the responsibility to be involved in the democratic process and at the same time, protect ourselves from becoming overwhelmed by it all. It’s a balancing act for sure. I’ll definitely take your advice on hiking…it fills two self-care needs: physical activity and enjoying nature.
Hi sis, yes it’s “that” time again. Just thinking about our choices makes me go UGH! But at least we have choices where we live. All of your suggestions to help relieve the anxiety are great ideas. I will be putting them to use!
You hit the nail on the head, Cindy. The choices are slim, but I am still grateful to live in a democracy, where we have a say. Can’t wait to spend some time with my sisters. Love and laughter definitely help relieve stress!
Ughhhhh – the drama that the US elections bring with them always spreads everywhere – including (as Sue mentioned) all the way to Australia. It seems that there’s a lot of unrest and upset during the lead up to the elections (enough that I unfollowed a couple of US bloggers last time). I hope it’s a smoother journey this time….
Unfortunately, I don’t anticipate it being a kinder or gentler journey to election day, Leanne, but I do hope the results are accepted by all parties without the violence of four years ago. I’ve never seen anything like that in the US and hope never to again. I’m doing my best to focus on what I can control…my thoughts and behavior and keeping my mind and heart open. Here’s hoping love and light carry the day.
Oh dear I understand and hear you very much with this. I (and I hesitate to add anyone more than me) simply cannot understand the mindset that can “allow” the person back into the race…(what a word) for re-election …
I can say that in awful times here in Australia when I vehemently disagreed with the then leadership of our country it was hurting ME more to stay attached to social media and other media. So I stopped.
I had to self care my way through. It is so awful that, as I see it, the world is turning into ‘them and us’ in so many spheres and a few decades back it didn’t feel like that.
I am sad about it all really and have to self care because of it. I cannot let it overwhelm me.
Take care my friend…always
Denyse
I admit I am baffled as well, Denyse, and I find the huge divide between people immensely sad. I am doing my best to focus on those things I can control like spreading love and understanding in my little corner of the world. I no doubt will limit my news and social media consumption this year, if I feel it is becoming too much for me to handle. Self-care is more important than ever in this day and age. Thanks, as always, for your words of support.
Hi Christie, although I live here in Aus, the election over there impacts us as well and we can’t seem to let it go and leave you to it!! I feel for you and others who experience the angst of the election process and think your ideas are all valid and good ways of coping. It’s hard just to turn off from these things as the media like to drag everything up, so it’s up to us to try and ignore, turn off and find other ways of coping. I like getting it out of your head and going into nature is a good way of doing this. Take care xx
It’s interesting to me that U.S. politics is followed so closely throughout the world, Deb, but then again, I guess we are all interconnected. What affects one, affects the other to a certain extent. As far as the media goes, I am looking for that perfect balance of keeping informed and not over-consuming “news.” I put news in quotes, because as you pointed out, much of what the media is reporting isn’t actually news, but repetition and over-analyzation. I much prefer getting out for a walk, or spending time with loved ones.
Christie, Your tips for handling anxiety are great ideas. In addition to what you’ve mentioned, I do deep breathing, moderate my news consumption and try to focus on the positives. Take care! #WWWhimsy
Those are all good tips, Natalie. Thanks for sharing!
Hi Christie, I like all those tips for how to manage election stress and anxiety! Nature is a biggie for me and switching off the TV and giving your brain a rest. US politics perplexes me somewhat! lol Hope it all goes well for you! Thanks for linking up with #WWWhimsy for our first linkup of 2024! Take care. xo
US politics perplex me too, Min, and I live here! Being in nature is a good antidote to all the craziness. Thanks again for hosting the #WWWhimsy linkup!
Your “get out of your head” advice is spot on. I am not going to get drawn into this year’s presidential election news coverage. I know it’s going to be everywhere online, so I may be online less because of it… which doesn’t sound like a bad idea at all. Hello nature!
Not a bad idea at all, Ally. I’ll be joining you in refusing to be sucked in to the election news overload and the resulting online barbarity.
i think the whole world is baffled and terrified about a certain person being in the running in your elections! it is truly incomprehensible. wishing you well!
It’s baffling to me as well, Sherry. Here’s hoping rationality and civility prevail.
For a period of time, I got very pulled into our political situation over here in the UK. I can’t say that the situation has improved in any significant way, rather that I have decided to distance myself from the coverage. Indeed, I find the political situation of the world at large to be decidedly distressing.
We, also, expect to have an election this year – but are waiting for the current head of government to name the date. They’re not doing great in the polls so are playing with the date to find the least worst time to time it.
Great advice, the tricky part is sticking with it. And being offline (as Ally suggests).
Amen, Debs. The politics around the world are distressing to me as well. I’m trying to walk the line between being informed and politically active and becoming overwhelmed by it all. I plan to err on the side of self-care.