3 Tips to Decrease Election Anxiety

3 Tips for Election Anxiety

Immigration, climate change, inflation, women’s rights, access to housing, healthcare are just a few of the important issues that this election will decide. As our political climate becomes increasingly more polarized, our anxiety about the upcoming election has also risen. According to data from the American Psychiatric Association: 43% of surveyed adults said they feel more anxious than they did the year before, an increase from 37% in 2023. An overwhelming 73% of those surveyed said the 2024 election makes them anxious, while 70% said they feel anxious about current events in general (APA Survey.)

As a mental health professional, I often find myself on the front lines of what my clients are feeling about our political climate. As the election grows near here are 3 tips that may be helpful for your election day anxiety. 

1. Create an effective and thorough election day plan. Where are you watching election day results? How do you plan to consume the election day results? Who do you plan on watching the results with? What specific skills can you use if the election doesn’t end the way you have hoped? Do you need to take the next day off work to process? I want you to be as behaviorally specific with a timeline as possible. Also, do what works!!! For example, if you know calling a specific person might increase your anxiety, then don’t call that person. 

2. Avoid catastrophizing and thinking in extremes. I realize how much this election cycle will determine and mean for millions of people for years. The US has experienced and created violent upheaval, world wars, and enslavement. Although we may have not lived through times, as a country we progressed, and time carried on. I am not stating this to minimize what is at stake. I also understand that extreme thinking and catastrophizing is a part of what led us here and is ultimately ineffective. When you find yourself thinking or saying “never” or “always” understand that two things can both be true. I can be deeply disappointed and impacted in the election results and identify how I will move forward. l 

3. Limit media and social media exposure. I understand the need to stay informed and also know that it has its limits. Create a plan with a specific amount of time, along with a designated time of day to consume news and social media about the election. It may look like that you block some pages, people, or put them on restrictions. If needed, go into your app settings and designate that your apps automatically shutdown after a specific amount of usage. Remember this is temporary, and you can change your settings in the weeks following the election. 

Please note that none of these recommendations are meant to replace services with a mental health professional. I hope you find this helpful.