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Election anxiety is real – Here’s what 6 experts told us about coping with it
Election anxiety is prevalent among American adults. Rooted in a combination of fears of losing their health insurance, access to mental healthcare, etc. its clear that the upcoming 2024 presidential election is already taking its toll on peoples mental health.
The American Psychiatric Associations annual mental health poll revealed nearly three-quarters of American adults are anxious about the election. Some remedies will work for some people. For example, rewriting the lyrics to a favorite song has been shown to alleviate academic stress. Some comfort foods can do more harm than good. We asked a panel of psychology and mental health experts how they would recommend specifically managing election anxiety. Heres what they said.
Set realistic expectations
Clinical psychologist Dr Rene� Carr suggests voters maintain positive mental health by first checking the reality of your election expectations.
Recognize that no President or political party will fully save or fully ruin your life, she says. Accept that if your candidate wins, your life will not be instantly filled with happiness and all of your political concerns will disappear.
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Likewise, if the other candidate wins, your life will not be suddenly ruined and our country will not be suddenly destroyed. So, decrease stress by decreasing unrealistic expectations for either of the possible election outcomes.
Identify what you can control, take action, and watch your media diet
Thomas Banta is a clinical mental health counselor and self-professed politics nerd. He has a 3-step plan for anyone approaching the 2024 presidential election with a feeling of trepidation.
- Identify what you have control over, he says. And what you dont. We do not control the outcome of the election, who other people vote for, or the general wildness that comes with these news cycles. Acceptance of what we do not have control over is the first step.
- Take action that aligns with your goals and values, is his next step. Election anxiety hates a plan. What is feasible for you to do? Is a small donation on the table? How about volunteering a couple of hours for the party you support? Find some small, realistic way for you to get involved.
- Watch your media diet. Many of our experts echoed this point. Determine the balance between staying informed without getting pulled into unhelpful rumination cycles.
“Set a time limit for political news during the day,” he goes on, “and avoid reading these stories in the evening when it tends to be more challenging to regulate emotions. This will be a process of trial and error, but be honest with yourself about your media habits and make adjustments where needed.
Intervene with your social media algorithms
Dr Willy Wong, founder of an Applied Behavior Analysis company called ICAN-B ASIA, recommends we actively manage our social media feeds. Intervene with the algorithms. Otherwise, they will choose what you see, and this could have a detrimental impact on how you perceive the world.
If its likely to help you in the long run, prioritize non-political content, he says. Use tools like Rescuetime to block excessive news checking.
Rescuetime is a piece of software that tracks what you do on your computers and mobile devices and provides insights into how you spend your time.
Second, Dr Wong suggests creating social spaces where election talk is off-limits, to avoid conversations that are likely to end in conflict and negative feelings. Joining forums that emphasize respectful dialogue, meanwhile, can foster healthier conversations.
Make time for the things that make you happy
Colleen Marshall is the chief clinical officer at Two Chairs. She emphasizes the importance of taking positive steps to de-stress by doing what you know makes you happy.
In other words: the best defense is a good offense. Don’t just avoid the news; replace it with something.
Whether its spending time in nature, exercising, getting good sleep, or doing something you enjoy, make sure youre doing what brings you peace and joy. Everyone has different ways to unwind, so find what works for you and make it a point to do those things.
I find exercise to be a very effective way of relieving stress. The research supports this. However, it doesnt work for everyone. Others say the simple cognitive trick of viewing stress as a challenge rather than a threat can work wonders.
Either way, doing what you enjoy will provide a buffer zone around you that will help with negative emotions, and set you up well to deal with anything that comes along.
Assume good intentions
Lauren Farina is the founder and chief executive of Invited Psychotherapy and Coaching. Among her jewels of wisdom is the deceptively simple recommendation that people assume good intentions of others.
Contrary to many media portrayals of a polarized nation, most people harbor good intentions. Sometimes, it can be hard to look through party allegiances and see other people for what they are.
Intentions may manifest in opinions, beliefs, and political affiliations that differ from our own. Looking for the good in others can help to diffuse the anger and resentment that often burdens us during election season.
Deep down, everyone wants to be safe. They want their families to be well-fed and comfortable. We are united by our fundamental hopes and fears. Recognizing that can help bridge chasms that otherwise feel insurmountable.
Talk to a professional if it all gets too much
Finally, if none of the suggestions above helps to alleviate your election anxiety, consider talking to a professional.
This goes without saying, but Lindsey Rae Ackerman, or Clear Behavioral Health, does well to say it.
If symptoms become overwhelming, consider reaching out to a therapist who can tailor coping skills to your specific needs.
Reading mental health management tips from a website on the Internet is one thing. Having a conversation with a professional is another.
