Oct 3, 2024
This November 2024 U.S. citizens will vote in a presidential election. Election cycles always produce high levels of stress, something called “election anxiety” or “political anxiety”. This election cycle is especially rife with stress, conflict, and controversy, which is making many people more stressed than ever before.
This article will go over the definition and symptoms of election anxiety and how to overcome it.
What is election anxiety?
Election anxiety, also known as election stress or political anxiety, is the stress, fear, and anxiety that arises around an election. In the U.S., political elections for presidency are marked with an increase of tension between bipartisan parties and an awareness of key issues that will, in part, be decided over the course of the next four years.
Electing a U.S. president is a big deal, and with an escalation of both world and domestic events, people are more stressed about the election than ever before.
Before the 2020 election, more than half of U.S. adults said that the election was a somewhat or very significant source of stress. This election year, stress levels are even worse. The annual American Psychiatric Association mental health poll told the story of a very stressed-out America: General stress levels are up 5% from last year. In particular, 70% are stressed about current events and 73% about the 2024 U.S. election.
Symptoms of political anxiety
People who already have high levels of stress and anxiety are likely to suffer more acutely during the election. Cognitive distortions like black-and-white thinking, generalizations, and catastrophizing are common around an important election. However, even people without a diagnosed anxiety disorder can experience heightened feelings of stress and anxiety.
You might be suffering from election anxiety if you experience:
- Obsessively checking the news, even when it makes you feel bad.
- Looping thoughts or ruminations about the election
- Inability to engage in work, social activities, or hobbies because you’re so stressed
- Physical symptoms like headaches, stomach aches, and muscle pain
- Panic attacks
- Fatigue, exhaustion, or burnout
- Brain fog or difficulty concentrating
- Hypervigilance about news or conversations about the election
- Thoughts about the election keep you up at night
This is not a complete list; everyone experiences anxiety and stress differently. If you’re experiencing negative changes in mood, eating, sleeping, or behavioral patterns, reach out for help. You may be experiencing election anxiety.
How to cope with election anxiety
Political anxiety is not a diagnosable mental health disorder, although it is common in people with mental health disorders like Generalized Anxiety Disorder, Post-Traumatic Stress Disorder, or Major Depression.
If your election anxiety symptoms prevent you from functioning, professional therapy can help. You can also try to implement healthy coping mechanisms. Coping mechanisms are behaviors that help you deal with distressing thoughts and feelings.
Coping mechanisms for election anxiety include:
Get involved
Election anxiety often stems from a feeling of helplessness. Combat this by getting involved in the issues you care about whether it’s campaigning, talking to your friends and family, or simply voting, do something that matters to you.
Limit social media and news exposure
It can feel like you’re staying on top of things, but checking the news and social media feeds can feed your election anxiety. Yes, staying up to date is important, but how often do you really need to check the news to do that? Realistically, you probably only need to check your favorite news sources once a week, and around important dates like debates. As for social media, how much of that is actually helpful to you? Social media can get bogged down with hate and controversial opinions which fuel anxiety. Try going on a “social media diet” or limit your social media times to lunch breaks or specific times during the day.
Be in community
Support systems are crucial during the election. Carrying the weight of the entire election alone is too much. If your immediate family and friends don’t share the same views as you, branch out to local organizations. Get involved with volunteering, or find friends at different events. Support one another and encourage each other to practice healthy behaviors this election cycle.
Challenge Negative Thinking Patterns
Cognitive Distortions are common during the election cycle. Cognitive Distortions are negative, untrue thinking patterns that can overwhelm you with their strength. For example, some common cognitive distortions that you might experience this 2024 election include:
- Catastrophizing: Assuming the worst possible outcome. “If this election goes poorly, we’re all going to die.”
- Black and White Thinking: Also known as “all or nothing” thinking, this is when you only think in extremes, creating either/or situations. “If I don’t canvas, campaign, donate, and like every social media post that supports my candidate, I’m a failure who didn’t do enough.”
- Generalizations: Making a broad assumption about everything based on one experience. “All of the people who don’t vote for my candidate are awful, horrible people.”
These negative thinking patterns can cause increased distress. Challenge them by thinking more balanced and true thoughts. For example, “Political work continues after this election, and there are always things I can do to help improve it.” or “It’s unrealistic to expect me to spend all my time volunteering. I need to rest, too, or I’ll get burnt out.”
Take care of yourself
When we don’t eat, sleep, or exercise enough, our mental health starts to suffer. If you’ve been feeling stressed out lately, look at your physical health habits: What’s your sleep hygiene like? Are you getting 7-9 quality sleep hours a night? Are you eating enough proteins and vegetables? When was the last time you got outside?
Even small changes go a long way when it comes to your physical health. For example, implementing a short, 20-minute walk into your morning or post-work routine can boost endorphins, mood, and sleep quality. Implement a self-care routine for your stress levels.
Therapy for Election Anxiety
Despite the widespread increase in stress, only 1 in 4 people who are stressed are seeking therapy, according to the APA.
This 2024 election can be a trigger for many people’s anxiety, which could develop into an anxiety disorder. If you feel like you’re drowning under election anxiety or like you can’t handle the negative thoughts and emotions, therapy can help. Sometimes, all you need is someone who will sit and listen to you. Also, licensed therapists are trained to treat anxiety, depression, stress, and panic. Whatever your symptoms are, therapists can help you develop healthier coping mechanisms, address the root causes of the anxiety, and work through contributing factors like previous life experiences, current relationships, and more.
Lifebulb has over a hundred therapists located throughout the United States. We offer online and, in select locations, in-person therapy. Don’t let the months go by drowned in stress and political anxiety. You deserve to feel joy and peace in this phase of your life, too. Reach out to our team today or browse our list of therapists near you.
