Election Anxiety Disorder: How to Cope and Take Care of Your Mental Health

As election day approaches, many individuals experience increased feelings of anxiety, fear, and stress related to the potential outcomes. This phenomenon, sometimes referred to as election anxiety disorder, is a growing concern in today's polarized political climate. With constant news updates, social media debates, and the uncertainty surrounding elections, it's no surprise that many people are feeling overwhelmed. This article delves into what election anxiety disorder is, how to cope with it, and practical strategies to reduce stress and protect your mental health during election periods.

Authored by the MD Searchlight Team

Source:

Author: Heather Keppler

What Is Election Anxiety Disorder?

Election anxiety disorder isn’t a formal diagnosis recognized by the American Psychiatric Association. However, it describes the psychological distress many individuals experience during election seasons, especially in the context of high-stakes political campaigns. For some, anxiety escalates due to concerns about the outcome of the election, the division of opinions in society, and the potential implications for personal freedoms and the nation’s future.

The symptoms of election anxiety disorder can manifest in several ways, including:

Heightened stress: Feeling constantly on edge or overwhelmed by election-related news.
Sleep disturbances: Difficulty falling asleep or staying asleep due to worry or heightened emotions.
Fatigue: Persistent exhaustion or lack of energy, often linked to emotional distress.
Increased irritability: Feeling agitated, short-tempered, or more emotional than usual.
Physical symptoms: Tension headaches, stomach issues, or tightness in the chest.

The anxiety can intensify due to the polarizing nature of modern politics, the spread of misinformation, and the constant barrage of election coverage on media platforms.

How to Cope with Election Anxiety Disorder

If you’re struggling with anxiety during election season, there are several strategies you can implement to help manage stress and improve your mental well-being. Here are some tips for coping with election anxiety:

1. Limit News Consumption

While staying informed is important, constant exposure to election news can significantly increase anxiety. The 24-hour news cycle, social media debates, and inflammatory headlines can contribute to emotional overload. To mitigate this:

Set limits: Designate specific times each day for checking news or social media updates rather than keeping them on throughout the day.
Choose reliable sources: Follow trustworthy news outlets that focus on providing factual, balanced information.
Mute or unfollow: Consider muting political content on social media or unfollowing accounts that contribute to negativity or anxiety.

By controlling your media intake, you can reduce the amount of stress-inducing information you are exposed to.

2. Engage in Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are proven methods for reducing anxiety and improving emotional well-being. These practices can help you manage the stress and worry that often accompany elections. Some options include:

Deep breathing: Try slow, deep breaths to help activate your body’s relaxation response and calm your nervous system. A simple technique is the 4-7-8 method: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
Meditation: Guided meditation can help center your thoughts and reduce anxiety. Apps like Headspace or Calm offer meditation exercises specifically for anxiety reduction.
Yoga: Practicing yoga can help you connect with your body and calm your mind. Many online platforms offer short, stress-relieving yoga sessions.

Regular practice of these techniques can help you feel grounded and more in control, reducing the impact of anxiety-inducing events.

Reference: National Center for Complementary and Integrative Health – Mindfulness Meditation: A Research Review

3. Stay Physically Active

Physical activity is a powerful tool for reducing stress and improving mood. Exercise helps your body release endorphins, chemicals that promote feelings of happiness and well-being. Regular physical activity can also help you better manage anxiety and improve your sleep quality.

Aerobic exercises: Activities like running, cycling, swimming, or brisk walking can increase heart rate and relieve stress.
Strength training: Lifting weights or doing bodyweight exercises can help reduce tension and promote mental clarity.
Dancing: Fun and engaging, dancing to your favorite music can be a great way to relieve stress and have some fun.

Aim for at least 30 minutes of moderate exercise most days of the week. It can be as simple as a daily walk, or you could try joining a fitness class or taking up a new hobby that keeps you active.

Reference: Mayo Clinic – Exercise and Stress: Get Moving to Manage Stress

4. Practice Self-Care and Create Boundaries

Self-care is essential for maintaining mental health during stressful times. Taking breaks and engaging in activities that nurture your body and mind can help you cope with anxiety and prevent burnout.

Create boundaries: Set specific times to discuss politics or news with friends or family, and communicate when you need a break from these conversations. Healthy boundaries can help preserve your emotional energy.
Engage in enjoyable hobbies: Reading, painting, gardening, or cooking can provide an escape from the constant political chatter and offer mental relief.
Pamper yourself: Treat yourself to a warm bath, skincare routine, or other indulgent activities that help you unwind.

By prioritizing self-care, you can build resilience against stress and feel more equipped to handle election-related anxiety.

5. Talk to a Mental Health Professional

If your anxiety becomes overwhelming and starts to interfere with your daily life, it might be helpful to speak with a mental health professional. Therapists can help you develop healthy coping strategies, process your emotions, and provide support.

Cognitive Behavioral Therapy (CBT): CBT can help you challenge negative thoughts and beliefs that contribute to your anxiety. A therapist can teach you practical tools to manage distress and reduce anxiety.
Online therapy: If you’re not comfortable with in-person sessions, online therapy platforms like BetterHelp or Talkspace offer convenient, accessible support from licensed professionals.

It’s important to seek professional help if your anxiety becomes persistent or debilitating, as untreated anxiety can lead to more significant mental health concerns.

Reference: American Psychological Association – When to Seek Professional Help for Anxiety

6. Stay Connected with Supportive People

The political divide and election anxiety can sometimes make you feel isolated, but staying connected to supportive friends and family is vital. Discussing your worries with others can help alleviate stress and remind you that you’re not alone.

Talk it out: Sharing your feelings with people who understand and respect your perspective can help you feel validated and supported.
Support groups: Joining an online or in-person support group for people experiencing anxiety related to elections can provide a sense of community and shared understanding.

Building a support network is essential for maintaining mental health during challenging times.

Reference: National Alliance on Mental Illness (NAMI) – Getting Help for Anxiety

7. Focus on What You Can Control

Election anxiety often stems from a fear of the unknown or a sense of helplessness. To cope with these feelings, focus on what you can control:

Get involved: If you feel strongly about a particular candidate or issue, consider volunteering or advocating in your community. Channeling your energy into positive action can help you feel empowered.
Take care of your mental health: Engage in activities that nourish your mind and body, and prioritize your well-being above all else.
Practice gratitude: Focusing on the positive aspects of your life and practicing gratitude daily can help shift your focus away from election-related stress.

By taking action in areas you can control, you may feel a greater sense of stability and reduce feelings of anxiety.

8. Avoid Alcohol and Other Substances

While it might be tempting to drink alcohol or use other substances to cope with anxiety, they can actually exacerbate symptoms and interfere with sleep, mood, and overall well-being. It’s important to practice moderation and avoid relying on substances to manage stress.

Stay hydrated: Drink water instead of sugary drinks or alcohol.
Eat a balanced diet: Focus on nutritious foods that support mental clarity and energy.

A healthy body supports a healthy mind, so aim to nourish your physical health alongside your mental health.

Conclusion

Election anxiety disorder is a real and growing issue, but there are many effective ways to cope with the stress and manage your mental health during election season. By limiting your news intake, practicing mindfulness, staying physically active, setting boundaries, and reaching out for professional support when necessary, you can protect your well-being and navigate this challenging time with resilience.

Remember, your mental health matters, and by implementing these strategies, you can take control of your anxiety and feel empowered despite the uncertainties of the political landscape.

For more information and resources on managing anxiety, visit:

By taking proactive steps to manage your mental health, you can reduce the impact of election anxiety and promote long-term well-being.

Frequently asked questions

Election anxiety disorder refers to the heightened stress, anxiety, and emotional distress many people experience during election seasons. This phenomenon is not an official diagnosis but describes the anxiety that can result from concerns about political outcomes, societal division, and media overload. Symptoms can include feelings of fear, irritability, fatigue, and difficulty sleeping.

Signs of election anxiety can manifest in both emotional and physical ways. Common symptoms include persistent worry about the election outcome, feeling overwhelmed or stressed by political news, difficulty concentrating, sleep disturbances, and physical symptoms like tension headaches or stomach issues. If these symptoms are interfering with your daily life or causing significant distress, it may indicate anxiety related to the election.

To cope with election anxiety, try the following strategies: Limit your media exposure: Set boundaries around news consumption, especially on social media. Practice mindfulness and relaxation: Techniques like deep breathing, meditation, or yoga can help reduce stress. Stay physically active: Exercise helps release endorphins that improve mood and reduce anxiety. Engage in self-care: Take breaks from political discussions, indulge in hobbies, and pamper yourself with relaxing activities. Connect with a therapist: If anxiety becomes overwhelming, professional support like Cognitive Behavioral Therapy (CBT) can be helpful.

Election stress can feel intense because of the polarized nature of modern politics, the uncertainty about the future, and the constant exposure to emotionally charged media. In addition, people may feel personally invested in the outcomes of elections, especially when issues such as civil rights, climate change, or economic policy are at stake. The 24-hour news cycle and social media platforms often amplify these emotions, contributing to heightened stress.

Yes, election anxiety can have physical effects on the body. Chronic stress caused by anxiety can lead to symptoms such as headaches, muscle tension, digestive issues, and fatigue. Long-term stress can also weaken the immune system, making you more susceptible to illness. It's important to manage stress effectively to minimize these physical impacts.

Yes, it is normal to feel overwhelmed by political discussions during elections. Political topics can be emotionally charged, especially when people hold strong or opposing views. If these discussions are causing you distress, it’s important to set boundaries by limiting such conversations and taking time away from social media or group discussions. Protecting your mental health should always be a priority.

Choose reliable news sources: Stick to factual, balanced outlets and avoid sensationalized content. Set time limits: Dedicate a specific time each day to check the news, rather than constantly scrolling. Limit social media: Unfollow or mute accounts that contribute to negative emotions or misinformation. Curate your information: Follow accounts that promote positive, solutions-oriented discussions. This way, you stay informed while avoiding information overload.

You should consider seeking professional help if your anxiety about the election becomes overwhelming or interferes with your daily life. If you're experiencing persistent worry, insomnia, physical symptoms like chest pain, or if the anxiety is leading to avoidance of normal activities, it’s important to reach out to a mental health professional. Therapy options such as Cognitive Behavioral Therapy (CBT) can help you develop effective coping mechanisms and address any underlying issues contributing to the anxiety.

Gut Health Health

Nonalcoholic Steatohepatitis (NASH) (Fatty Liver)
Autoimmune Pancreatitis
Benign Paroxysmal Positional Vertigo (BPPV)