Election Anxiety? 10 Tips from the Experts to Outlast the Onslaught!
There is a familiar adage that states, “This too shall pass.” It means both good and bad situations don’t last forever, and one may be tempted to use it when a loved one or colleague says they have election anxiety. After all, the onslaught of slogans and requests for donations will pass. A presidential term of office is only four years. However, days shy of the election, you may want to hold off on aphorisms. Tension is high, and the comment, “This too shall pass,” feels insensitive, minimizing our collective angst.
For most, this is a pivotal election that could have lasting consequences. The uncompromising opinions on X and TikTok make it seem we are doomed no matter which way we vote. Suffice it to say election anxiety is real. Its symptoms include obsessive thoughts, loss of sleep, shortened tempers, and irritability. In a 2022 national survey by PLOS ONE, a quarter of U.S. adults blame politics for their stress. A 2024 PEW Research Center survey shows that 65% of U.S. adults feel exhausted by politics, and 55% feel angry.
Election Anxiety? 10 Tips from the Experts
Politics can negatively impact our mental and physical health, so what should a constituent do? According to the American Psychological Association, it is important to reduce exposure to negative political information while fostering positive social connections. At Sanford Behavioral Health, this delicate balance sounds familiar. For individuals in recovery from mental health conditions, creating like-minded relationships is a vital tool for long-term success. Managing triggering situations is also a tenet of lasting recovery. Below, we offer ten tips to keep anxiety at bay until November 5th and beyond.
1. Limit Exposure to News and Social Media
In a recent New York Times Guest Essay, United States Surgeon General Vivek K. Murthy announced he would call for a warning label on social media platforms. He says social media is an important contributor to the mental health crisis, particularly in young adults. Now more than ever, it is time to practice social media restraint. Limit screen time and turn off the news (especially right before and during bedtime). Consider reading instead of watching the news (reading is a natural stress reducer).
2. It’s Okay to Say, “No.”
One of the things we teach our clients at Sanford Behavioral Health is to create healthy boundaries. Establishing boundaries is essential to mental health recovery. In fact, healthy boundaries are at the heart of any positive relationship in your life. At work, a family gathering, or a party, if the conversation turns to politics, it is okay to smile and say, “I don’t talk about that.”
How to Set Healthy Boundaries
3. Only four more scary Sundays until the election!
The “Sunday scaries” are the feelings of dread that occur before heading back to responsibilities like work, childcare, or school. During this time of contrarian fury, getting back to the grind may feel even more difficult after the weekend.
“Try changing your mindset with positive thoughts. Instead of, “I hate Monday,” think, “I can do this!” Treat yourself to a Monday bonus like a specialty coffee on the way to work or a new plant for your desk. The more you expect something good to happen, the more often your brain sees the outcome as positive and makes it so.” Sanford President Rae Green, J.D., LPC, CAADC
5 Recovery Ideas for the Sunday Scaries
4. Sleep
The interesting thing about sleep and mental health is that it creates a classic chicken and egg situation. Mental disorders, including anxiety, cause sleeplessness. But the opposite is also true – insomnia causes mental disorders and also a vulnerability to drugs and alcohol. During this vulnerable time, prioritizing sleep is an important aspect of maintaining a healthy mental state.
- Take a break from the news.
- Create a daily schedule (including bedtime).
- Design a sleep-friendly environment in the home.
- Read the article below.
Sleep-Friendly Environments and Mental Health
5. It’s Not Too Late to Volunteer
Can you limit exposure to political claptrap while still being motivated to get involved? A 2019 study in the Journal of Personality and Social Psychology yielded promising results that the positive emotions evoked by getting involved can motivate an individual without raising stress levels. It’s not too late to call your local campaign office and volunteer to make phone calls or canvass a neighborhood.
6. Practice Living in the Moment
Thinking about the future (especially if your pick does not win) can boost election anxiety. Visions of a dystopian tomorrow will sap your energy to no avail. At Sanford, we practice mindfulness. Mindfulness means living in the present moment. The ability to quiet the mind with mindfulness meditation can contribute to emotional regulation and stress coping. We also know that mindfulness meditation can influence how we experience external stress and how we perceive it internally. It contributes to an individual’s overall resiliency. Read more about mindfulness in the article below.
Mindfulness, Manageable Stress & Addiction Treatment
7. Try Not to “Kick the Cat”
What is almost as bad as an argument with a loved one? Having a family member escalate the household tension by recounting an argument or “stupid comment” they heard at work or on the internet about the election. After a long day in the fray, home should be a peaceful place. Don’t take it out on your unsuspecting loved ones. If you have already made a decision or voted, it is a good idea to avoid news stations or podcasts with strongly opposing views. Why poke the bear?
8. Turnabout is Fair Play
In a New York Times interview, couples therapist Steven Stosny, who coined the term “election stress disorder,” says he tries not to discuss politics with loved ones. If he finds himself in a discussion, he turns the tables on political talk by discussing deeper values rather than political rhetoric. It is good to remember that you may dislike the opinion but still love the person. Luckily, a 2018 PEW survey found that 77% of U.S. cohabitating and married partners share the same political views.
9. Go for an Awe Walk, Pet a Dog, Eat Icecream, Bird Watch!
Studies show that with the right outlook (and a bit of practice), you can experience wonder in almost any place. Going for a walk, loving a pet, attending a recovery meeting, or even eating ice cream can stimulate the pleasure center of the brain. Dopamine and endorphins relieve stress. Put away the phone and go for an awe walk. Flooding the senses will remind you that the world is full of magic no matter who is in office.
Awe Walks for Mental Health
10. Seek Professional Help
The biggest warning sign of election anxiety is irritability. A little irritability is understandable, but if you are having trouble functioning or if anxiety impacts your relationships, it is time to seek professional help. The aftermath of the election will have its own set of challenges, and a therapeutic alliance provides a trusted partner for your long-term well-being.
If you or a loved one are struggling with addiction, eating disorders, or a mental health condition, don’t wait to change your life. Click the link below to speak with an admissions specialist about our programs.