Tips for Managing Election Stress: A Guide to Staying Calm and Focused

Participating in an election stands as a cornerstone of our rights, a chance to amplify our voices in the world. One might assume such an opportunity would evoke positivity, empowerment, and confidence. Yet, reality often veers from this expectation.

Studies reveal that the electoral period tends to spike stress levels nationwide, irrespective of our chosen candidate. The constant barrage of media coverage, debates at home, work, or on social media, coupled with concerns over the ramifications of election outcomes on our lives and society, can significantly impact our well-being. A national survey reveals that over 60% of registered voters in the U.S. cite politics as a significant stressor, with some admitting it’s cost them sleep. Additionally, more than 25% say political discussions have strained relationships with family and friends.

Your political anxiety likely stems from more than just Election Day itself. It encompasses headlines and social media chatter about rising living costs, climate change, and gun violence, as well as concerns about decreased protections for marginalized groups like LGBTQIA+ youth and youth of color. This anxiety is compounded by the uncertainty following the pandemic, which has exacerbated feelings of loneliness and mental health challenges. As a presidential election looms, it’s imperative to address election-related anxiety to safeguard our mental health amidst the prevailing tension and uncertainty. It’s crucial to navigate this critical process while prioritizing our well-being.

In times of such uncertainty, it’s natural to seek control wherever possible, whether by staying informed or persuading loved ones to vote a certain way. However, dwelling on distressing news and engaging in unproductive debates can exacerbate stress levels. Managing political stress, anxiety, or anger can be challenging, but you don’t have to navigate it alone. With some strategies and support, you can start feeling better, regain a sense of agency, and focus your energy on self-care and, if you choose, activism.

Strategies to Manage Election Stress and Anxiety:

1. Prioritize Self-Care: Identify your primary sources of political stress, whether it’s challenging conversations, legislative concerns, or fear of unfavorable election outcomes. Recognize when these stressors arise and develop specific self-care activities to manage them. For instance, if social media content is triggering, consider setting boundaries and engaging in activities that bring you joy and connection.
2. Distance Yourself from Negative Emotions: Acknowledge and process negative feelings about the election, then consciously set them aside. Practice techniques like acknowledging your emotions, writing them down, and redirecting your focus to neutral activities.
3. Practice Mindfulness: Election stress often pulls attention toward an uncertain future. Combat this by practicing mindfulness to anchor yourself in the present moment. Engage your senses to ground yourself and refocus your attention on the here and now.
4. Take Screen Breaks: While using distractions like social media for relief is common, limiting exposure to stressors is essential. Create phone-free periods or use apps to manage screen time, starting with small steps like scheduling phone-free activities or spending time outdoors.
5. Cultivate Self-Compassion: Be kind to yourself amid election stress. Recognize that others share similar struggles and seek support from friends or family. Identify what you need to feel better and plan to prioritize self-care.

Tips for Difficult Election Conversations:

1. Set Boundaries: Assess your emotional readiness for discussions and use “I” statements to express boundaries. If a conversation becomes too challenging, respectfully redirect or disengage.
2. Approach Debates with Openness: Foster respectful dialogue by approaching conversations with curiosity and respect rather than defensiveness. Seek to understand the other person’s perspective without aiming to change their mind.
3. Value Relationships: Prioritize preserving relationships over winning arguments. Remember the connection you share with the other person and keep communication channels open, even if understanding isn’t immediate.
4. Prioritize Self-Care: If conversations become unhealthy or hurtful, prioritize your well-being and step away. Engage in restorative activities to regain emotional balance and resilience.

Taking Action to Alleviate Election Dread:

1. Channel your anxiety into productive action: This could involve volunteering for a political campaign or a cause you believe in, participating in community activism, or engaging in voter outreach efforts.
2. Focus on Local Issues: While national politics can feel overwhelming, focusing on local issues allows you to directly impact your community more directly. Get involved in local elections, attend town hall meetings, or join grassroots organizations working on issues important to you.
3. Seek Professional Help if Needed: If feelings of anxiety or helplessness become overwhelming and interfere with your daily life, consider seeking support from a mental health professional. Therapy can provide coping strategies and support tailored to your individual needs. Give us a call at 805-699-6834 to chat further about how we can support you.
4. Learn More: Continuing to learn about issues that are important to you during election season can alleviate anxiety by providing context for candidates’ platforms and empowering individuals to make informed decisions. Engaging with these issues fosters a sense of agency and empathy, which can motivate us to advocate for change and find hope in the ongoing fight for justice. We’ve provided some resources below: 

Grounding with Rev. angel Kyodo williams

Explore the work of Prentis Hemphill

Emergent Strategy: Shaping Change, Changing Worlds by adrienne maree brown

“How to Survive the End of the World” podcast