Managing Election Anxiety: Coping Strategies for a Stress-Free Election

Clinically Reviewed By Nitasha Strait, Ph.D., M.Ed., MA, LMFT, CST

With the election season in full swing, things may become overwhelming, leading to election anxiety. You are not alone in feeling anxious! From constant media updates to heated political discussions to the uncertainty of what lies ahead, it can feel like the world’s weight is on your shoulders. You may feel anxious about things you can’t control, struggle to set boundaries with loved ones, or feel exhausted by the nonstop press coverage and text or call outreaches you’ve been receiving. Fortunately, there are ways to manage these feelings.

At The Better You Institute, we understand the stress elections can bring and have compiled nonpartisan strategies to help you stay grounded and control your emotional well-being regardless of your beliefs and who you vote for. Let’s explore some of the tools available to help you protect your peace and navigate this election season with more confidence.

What is election anxiety, and why do I feel this way?

Election anxiety refers to the overwhelming feelings of stress, worry, or dread that can arise during the election season. It’s common to feel anxious because elections carry uncertainty and can affect many aspects of our lives, from personal relationships to the broader political landscape. Constant media updates, intense discussions with family or friends, and the pressure to stay informed can all contribute to these feelings. At times, it may feel as though the weight of the future rests on the outcome of this election, amplifying anxiety and stress.

How can I identify what’s in my control during an election?

A helpful way to manage election-related anxiety is to focus on what you can control:

• Your actions: You can vote, stay informed, and support causes you care about.
• Your responses: You have control over how you engage in discussions and set boundaries for your mental well-being.
• Your self-care: Prioritize activities that recharge and calm you, from mindful breathing to hobbies that bring joy.

Remember, while the election’s outcome may feel overwhelming, your ability to control your actions and self-care is a powerful tool in reducing anxiety.

Building Emotional Resilience Before, During, and After the Election

Strengthening your emotional resilience can help you navigate election season and beyond. Long-term strategies include:

• Regular self-care practices: Maintain a routine of activities that promote mental health, such as exercise, journaling, or creative hobbies.
• Positive affirmations: Remind yourself of your strength, control, and ability to manage stress.
• Stay informed without overloading: Set boundaries on how often you consume election-related content.

7 Examples of Building Emotional Resilience and Recognizing It in Yourself

1. Practicing Self-Compassion
   1. Example: Imagine you’ve been following the election closely, and after an intense day of political news, you find yourself feeling overwhelmed, anxious, and worried about the future. Instead of criticizing yourself for feeling stressed or telling yourself you should “be tougher,” you decide to practice self-compassion.
      1. Acknowledge your feelings without judgment: You say to yourself, “It’s okay to feel this way. This election is stressful, and it’s natural to feel anxious.”
      2. Treat yourself like a friend: Imagine how you would comfort a close friend in this situation. You might say, “You’ve been doing your best to stay informed, but it’s okay to take a break. You deserve some peace.”
      3. Engage in a comforting activity: After acknowledging your emotions, you allow yourself to step away from election news for the evening. You make a cup of tea, watch a favorite movie, or do something that helps you relax and recharge.
      4. Remind yourself that you’re not alone: Reflect on the fact that many people are feeling anxious about the election, and it’s a shared human experience. This can help you feel connected and supported, even during challenging times.

Practicing self-compassion allows you to feel what you’re feeling without adding guilt or pressure. This helps reduce emotional intensity and allows you to approach the situation more calmly and clearly.

2. Maintaining Healthy Boundaries

• Example: A friend sends you an article to read. This particular friend and you do not hold the same political values and often get into fairly heated discussions about politics. You have an important meeting tomorrow that you want to go to bed early for, so you set a boundary.
  1. You say “no” to requests or activities that drain your energy or cause you stress, even if it feels uncomfortable at first. 
  2. You prioritize your well-being over the need to please others.

You feel more in control of your time and energy, and you notice that relationships improve because of the healthy boundaries you’ve set. See more below. 

3. Practicing Mindfulness

• Example: You wake up and begin your day. You can’t seem to get last night’s conversation with a friend out of your head. You find yourself frantically looking up articles and information to prove them wrong. Before you know it, you’re consumed with thoughts and your coffee got cold and you’re going to be late for work.
  1. Engage in mindfulness practices: deep breathing, meditation, or mindful walking, to stay present and grounded, especially during times of stress.

You become more aware of your thoughts and feelings without becoming overwhelmed by them. You notice that stressful situations don’t affect you as strongly as they once did.

4. Focusing on Solutions, Not Just Problems

• Example: Let’s say you’re feeling overwhelmed by worries about the election’s outcome and its potential impact on the issues that matter to you, such as healthcare or climate change. Instead of staying stuck in anxiety and focusing solely on the problems, you shift your mindset toward finding constructive ways to take action.
  1. Acknowledge the issue: You recognize that you’re concerned about certain policies that may change after the election. You accept that feeling anxious is normal, but ruminating on it won’t make you feel better.
  2. Identify actionable steps: You ask yourself, “What can I do about this?” You decide to:
     1. Research local organizations or initiatives that align with your values and get involved in advocacy work.
     2. Reach out to your elected representatives to voice your concerns.
     3. Volunteer or donate to causes that support the issues you care about.
     4. Share helpful, fact-based information with your community to raise awareness.
  3. Create a plan for self-care: You realize that it’s important to balance activism with taking care of yourself. You schedule regular breaks from news and social media and plan activities that help you recharge, like spending time in nature or with loved ones.

How You’ll Know You’re Focusing on Solutions:

• You feel more in control and empowered rather than helpless or overwhelmed.
• You notice that you’re taking proactive steps to address your concerns, whether it’s through volunteering, voting, or taking care of your mental health.
• Your stress levels decrease as you shift from “what if” thinking to “what can I do” thinking, allowing you to approach the election with a clearer mind.
• You feel more hopeful because you’re actively participating in change, rather than simply reacting to the news.

This focus on solutions enables you to channel your anxiety into meaningful action and self-care, giving you a sense of purpose and direction during election season.

5. Cultivating a Positive Support Network

• Example: Imagine you’re feeling anxious about the upcoming election and want to ensure you have a supportive environment to help manage your stress. Instead of isolating yourself or only engaging with people who fuel your anxiety, you intentionally build a positive support network.
  1. Identify supportive people: You make a list of friends, family, or colleagues who respect your boundaries, listen without judgment, and can have calm discussions without escalating into arguments.
  2. Reach out and check in: You start reaching out to these individuals for regular check-ins. For example, you suggest having a weekly coffee or video chat with a close friend to talk about how you’re feeling, but also focus on non-political topics that bring joy and comfort.
  3. Join non-political groups or activities: To balance the intensity of election-related discussions, you join a book club, hiking group, or community class where politics aren’t the focus, allowing you to relax and connect with others in a positive way.
  4. Set boundaries with negative influences: You distance yourself from people or social media accounts that cause you stress or make you feel more anxious about the election. Instead, you choose to engage in discussions that are respectful and solution-focused.
  5. Share and offer support: In addition to seeking support, you also offer it. You check in with friends who may also be feeling stressed, offering a listening ear without diving into heated political debates.

How You’ll Know You’re Creating a Positive Support Network:

• You feel emotionally supported and less alone during the election season.
• You notice that your conversations are balanced, respectful, and don’t leave you feeling drained or more anxious.
• Your interactions bring a sense of calm and relief, allowing you to take breaks from election stress.
• You’re able to talk about your feelings in a non-judgmental space and get reassurance from people who respect your boundaries.
• You feel more energized after spending time with your support network, rather than weighed down by stress or negative emotions.

Building this type of network helps reduce the emotional intensity of the election season, offering you a space to feel heard, supported, and recharged.

6. Embracing Change with Flexibility

• Example: The election results don’t align with your hopes, and you’re initially disappointed and anxious about the potential impact. Instead of staying rigid in your expectations or feeling overwhelmed by the outcome, you shift your focus toward adapting to the situation.
  1. Accept the uncertainty: You acknowledge that change is a natural part of life, and that elections can bring shifts in policies and leadership. Instead of resisting this change, you remind yourself that you’ve adapted to new situations in the past and can do so again.
  2. Look for opportunities: You start to identify ways you can engage constructively, such as supporting local initiatives, joining grassroots movements, or advocating for causes you believe in. You recognize that change brings opportunities for new action and growth.
  3. Stay open-minded: You approach conversations with people who have different political views by staying curious rather than defensive. You ask questions to understand their perspective, which helps you see issues from different angles and prevents you from feeling stuck in one mindset.
  4. Adjust your expectations: You allow yourself to adapt to the evolving political landscape by adjusting your short-term goals. For instance, if a policy you were hoping for didn’t pass, you might decide to focus on smaller, local efforts that align with your values, rather than feeling defeated by the larger outcome.

How You’ll Know You’re Embracing Change with Flexibility:

• You feel less rigid and more adaptable in how you approach the election results and their aftermath.
• Rather than being overwhelmed by disappointment, you find new ways to engage with causes and stay hopeful.
• You notice that political conversations, even with opposing views, are less stressful because you’re approaching them with curiosity and openness.
• You focus on what you can do now, adjusting your goals to fit the new reality, rather than feeling stuck or powerless.
• You feel more at peace, knowing that while you can’t control everything, you can adapt to whatever changes come your way.

This ability to embrace change with flexibility allows you to remain resilient, proactive, and hopeful even when things don’t go as expected, ultimately reducing election-related stress and promoting emotional well-being.

7. Prioritizing Self-Care and Rest

• Example: In the weeks leading up to the election, you’ve been glued to the news and social media, feeling increasingly anxious about the constant updates and political debates. Instead of continuing this pattern, you recognize the toll it’s taking on your mental health and decide to prioritize self-care and rest.
  1. Set limits on media consumption: You establish a boundary by limiting your time on social media and news outlets. For instance, you decide to check election updates for only 30 minutes each morning and avoid political content before bed to give your mind a break.
  2. Create a daily self-care routine: You make time each day for activities that help you unwind and recharge. This might include going for a walk in nature, practicing yoga or meditation, reading a book, or taking a relaxing bath. You ensure you have time for these activities, even on busy days.
  3. Ensure proper rest: You make sleep a priority by setting a consistent bedtime and creating a calming pre-sleep routine, such as turning off screens, journaling, or drinking herbal tea. You understand that restful sleep is essential for managing stress and staying emotionally balanced.
  4. Take breaks from political conversations: If you feel drained after talking about the election with friends or family, you give yourself permission to step away from those conversations for a while. You politely change the subject or suggest discussing something lighter to maintain your emotional energy.
  5. Engage in non-political activities: To avoid being consumed by election stress, you intentionally plan activities unrelated to politics that bring you joy. Whether it’s pursuing a hobby, spending time with loved ones, or exercising, you balance your engagement with the election by doing things that help you relax.

How You’ll Know You’re Prioritizing Self-Care and Rest:

• You feel more balanced and less overwhelmed by the election, noticing that your stress levels decrease when you take regular breaks from media and discussions.
• Your energy improves, and you experience fewer feelings of burnout or exhaustion.
• You notice that you’re sleeping better and waking up feeling more rested and refreshed, which helps you approach the day with a clearer mind.
• You find it easier to manage your emotions and remain calm, even when faced with election-related news or challenging conversations.
• You feel a sense of control over your mental and emotional well-being, knowing you’ve set aside time to care for yourself and avoid election overload.

By prioritizing self-care and rest, you maintain a healthy balance, which allows you to engage with the election thoughtfully, without feeling consumed by stress or anxiety.

Building emotional resilience doesn’t happen overnight, but as you cultivate these habits, you’ll begin to notice greater emotional stability, a sense of control in uncertain times, and more confidence in your ability to navigate life’s challenges.

What boundaries should I set around political discussions?

It’s okay to set boundaries around political conversations, even with loved ones. Here are some guidelines:

• Limit news consumption: Choose specific times to check updates rather than letting the news run all day.
• Communicate your needs: Let friends or family know if you need a break from discussing politics.
• Know when to step away: If a conversation becomes heated, allow yourself the space to step back and avoid engaging further.
• Social media limits: Mute or unfollow accounts that contribute to your stress.
• Know who to not speak to about politics and who to speak to: You can have an informed conversation with certain people in your life, even if they do not see eye-to-eye with you or share your political views. Others just want to debate with you and get under your skin. Be mindful of who you are starting a conversation with and how it makes you feel. 

Navigating Politics with Family and Close Friends: Reducing Discord

Politics can be a deeply personal and emotional topic, especially when discussing it with family or close friends who may have differing views. These conversations can become stressful, leaving you feeling overwhelmed or anxious. Here’s how to manage political discussions with loved ones while protecting your mental health:

1. Set Clear Boundaries Early
   • Example: Let your family and friends know ahead of time if you’d prefer to avoid discussing politics. You can say something like, “I’d rather not talk about the election today. Let’s focus on other topics.”
   • Why It Works: By setting boundaries before the conversation even starts, you reduce the chances of entering a heated debate, allowing for more peaceful interactions.
2. Agree to Disagree
   • Example: Accept that not everyone will share your political views, and that’s okay. Rather than trying to change someone’s mind, focus on understanding where they’re coming from. Say something like, “I see we have different perspectives, and I respect that.” Then, move on to another topic. 
   • Why It Works: This mindset shifts the goal from winning an argument to maintaining a respectful relationship, which can prevent unnecessary stress. It also honors both of your opinions. 
3. Focus on Common Ground
   • Example: Redirect conversations toward shared values or concerns, such as community well-being or family matters, rather than dwelling on divisive political issues.
   • Why It Works: Focusing on what you have in common helps de-escalate tension and keeps the relationship positive, even during politically charged times.
4. Use Non-Confrontational Language
   • Example: If politics do come up, use “I” statements to express your feelings rather than accusing or blaming others. For instance, “I feel uncomfortable when the conversation becomes heated” instead of “You always start arguments about politics.”
   • Why It Works: This approach lowers the emotional intensity of the discussion and keeps it from turning into an argument.
5. Limit Your Exposure
   • Example: If family gatherings or certain friends consistently engage in political discussions that stress you out, it’s okay to take breaks from these interactions. You can excuse yourself from a conversation or leave a gathering early if it becomes too overwhelming.Or you can not go to the event in the first place. 
   • Why It Works: Limiting exposure to high-stress situations helps you protect your mental well-being and maintain better relationships in the long run.
6. Practice Active Listening
   • Example: Sometimes, simply listening to someone else’s perspective without reacting can defuse tension. You don’t have to agree, but showing empathy by saying, “I’m hearing you say XX, which leads you to feeling YY about that topic” can calm the situation.
   • Why It Works: Active listening reduces the likelihood of escalation and helps others feel heard, which can minimize conflict.
7. Prioritize Self-Care
   • Example: After a political discussion, take time to unwind and decompress. Whether it’s going for a walk, practicing deep breathing, or engaging in a hobby, self-care can help you process your feelings and reduce lingering stress.
   • Why It Works: Regular self-care helps you recharge emotionally and better handle stressful interactions in the future.

Remember, it’s okay to step away from political conversations with family or friends when it feels too overwhelming. You can care deeply about your relationships without needing to engage in every political discussion. By setting boundaries, practicing empathy, and focusing on your own well-being, you can protect your mental health and maintain your close relationships during election season.

What are some self-care practices I can use on election night?

Election night can be particularly stressful, with minute-by-minute updates. Here are some hands-on techniques to help manage anxiety:

• Grounding techniques: Focus on your senses by holding a cold glass of water or hot cup of tea or feeling the texture of a nearby object.
• Deep breathing: Try the 4-7-8 breathing method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
• Move your body: Gentle stretching, yoga, or even taking a brief walk can help release built-up tension.
• Distraction: Prepare a non-political book, puzzle, or favorite TV show to keep your mind engaged in something relaxing.

Election Night Coping Plan: Practical Tips for Managing Stress and Anxiety

1. Set time limits: Decide how much time you’ll spend watching election coverage.
2. Create a soothing environment: Light a candle, play calming music, or spend time in a cozy space.
3. Use relaxation techniques: Practice mindfulness, progressive muscle relaxation, or guided meditation.
4. Reach out for support: Have a friend or family member available to talk with if you feel overwhelmed.
5. Avoid the election: Make plans for election night. Make it so that you can’t check your phone or won’t get updates. Allow yourself space and be in control when you hear the results. 
6. Choose your results: You can decide when to receive the election results. Check in with yourself. When you are in a good mental state to receive the information, move forward with finding out. Let friends and family know not to message you, don’t turn on your television, or go on social media. Set up boundaries around finding out until you are ready

The Role of Social Media in Election Anxiety: How to Engage Mindfully

Social media can fuel anxiety during elections, as it exposes you to strong opinions, debates, and misinformation. Here’s how to engage with it mindfully:

• Set a time limit for social media use: Avoid endless scrolling that heightens stress.
• Verify information: Before sharing or reacting to content, check if it’s from a reliable source.
• Curate your feed: Unfollow or mute accounts that spark anxiety or contribute to an echo chamber.

Staying Connected: Building a Support System During Election Season

During stressful times, staying connected with supportive people is crucial. Here’s how to foster your support network:

• Join non-political groups: Engage in activities that allow for positive, non-political interaction.
• Schedule regular check-ins: Stay connected with friends and loved ones who understand and respect your boundaries. 
• Seek professional support: If election anxiety becomes overwhelming, consider making extra appointments with your therapist to process what is coming up for you. 

Fears of What Will Happen Post-Election: Navigating Uncertainty

It’s normal to feel worried about what will happen after the election, especially with the unknowns surrounding potential policy changes, shifts in leadership, the state of the economy, or societal reactions. Post-election anxiety can stem from concerns about how the results may impact your personal life, community, or the country as a whole. Here are some ways to manage these fears:

• Focus on your immediate surroundings: While national events may feel overwhelming, concentrate on the things you can directly influence, such as your relationships, career, and local community.
• Prepare for change, but don’t anticipate the worst: It’s natural to be concerned about possible outcomes, but catastrophizing can increase anxiety. Ground yourself by recognizing that you have overcome uncertainty before, and you are resilient enough to handle change.
• Limit “what-if” scenarios: The future is unpredictable, and dwelling on worst-case scenarios can magnify fear. Instead, acknowledge your concerns without allowing them to dominate your thoughts.
• Stay informed, but give yourself space to process: Once the election results are in, take time to reflect before reacting. You can plan how to engage with any changes that may occur.
• Connect with your support system: Discuss your fears with trusted friends, family, or a therapist who can offer perspective and comfort. Sharing your worries with others can help alleviate some of the emotional burden.

By grounding yourself in the present, accepting the uncertainty, and staying connected with a support system, you can reduce the intensity of your post-election fears and manage any emotional upheaval more effectively.

If you feel you may need extra support during this election season, please reach out. Our therapists are ready to help you process what’s coming up for you and come up with an action plan to help you get through November! Reach us at 267-495-4951.