How to Deal with Election-Related Anxiety and Stress

Before (and after!) the election, try these simple strategies for managing election anxiety:

Take responsibility for what you are Maybe control.

Anxiety is fueled by feelings of uncertainty, so focus on what you can do to feel better about the situation. Once you’ve voted, find other activities that will help you feel more in charge of your life in the moment. Go for a run, organize your closet, or plan a fun activity with your kids so you know you haven’t lost all your freedom of choice. “Of course, it is important to participate and be active in the political process, but we need to take care of ourselves and our families first,” says Dr. Markey.

Limit your news consumption.

It’s important to stay informed, but there’s no need to receive minute-to-minute updates. “Perhaps you can check the news or social media once or twice a day, or turn off push notifications so you don’t jump every time your phone rings,” says Dr. Gould. Or consider turning off the news completely if there is too much of it right now. At the end of the day, watching the game won’t change the outcome.

Chat with friends.

Something as simple as going out to lunch together or calling a friend to talk (but preferably not discuss politics) can redirect your attention. “Social connections are always a good antidote to anxiety,” says Dr. Markey. “We can’t think about these problems all the time. It’s tiring and our minds need a break.”

Move.

Physical activity is an effective stress management tool, says Dr. Markey. Take a break from the news by going outside for some fresh air. Take a walk around the block. Play with your dog. Rake a few leaves. Shoot baskets with your kids. Instead of watching another political podcast, watch your favorite funny movie or listen to fun music.

Try cognitive behavioral therapy tools.

Cognitive behavioral therapy techniques can help you cope with stress by monitoring your reactions and finding more effective ways to respond to the stressor. For example, mindfulness strategies like meditation or simple breathing exercises can help you reduce your heightened stress response, says Dr. Gould. Try simple three-minute breathing exercises. Or plan to worry for 10 minutes by writing down all your concerns. Then, for the rest of the day, redirect your attention to other activities to essentially “contain” your anxiety during this period.

Be honest with your children.

Children pick up on our stress and, of course, get information from elsewhere, so let’s talk honestly with them about what’s bothering you. Instead of making judgmental comments like “that person is terrible,” explain why you voted or will vote for a particular person, such as whether their values ​​align with yours, Dr. Gould says. This is the perfect time to model how to deal with things we can’t control in a less emotional and more productive way.

Rethink the situation.

Throughout our history, from world wars to 9/11 and COVID-19we have learned to survive as a culture. The truth is that no matter the outcome, life will go on. “When we’re stressed, our brains often jump to the worst-case scenario,” says Dr. Gould. “We don’t like not knowing the outcome, so we fill in the blanks and imagine disastrous results. But we forget that we are a fairly resilient society. We can find a way to move forward. It may not be ideal, but even in such a divided space we can find something good.”