By: Dr. Josephine “DR. JO” Harris

Election seasons often stir up feelings of excitement, hope, and anticipation for some people. However, they can also bring stress, anxiety, and a sense of uncertainty. While it's perfectly natural to feel strongly about political matters, it's important to recognize when those feelings are taking a toll on your mental health. This phenomenon, sometimes referred to as "election anxiety," can affect anyone, regardless of political affiliation or ideology. In this article, we'll explore how elections can impact mental well-being and provide practical tips for managing election-related anxiety.

The Emotional Toll of Elections

Elections are inherently stressful because they involve high stakes, uncertainty, and strong emotions. For many, the outcomes can feel deeply personal, as political decisions often impact livelihoods, health care, education, and social justice issues. When combined with the divisiveness that often surrounds election campaigns, these feelings can become overwhelming.

Here are some key reasons why elections can affect mental health:

Media Saturation: The constant stream of news, social media posts, and debates can be exhausting. Every TV channel, social media platform, and even conversation seems to focus on the election, leaving little room to disconnect.
Fear of Uncertainty: Elections are a time of transition, and uncertainty can be anxiety-inducing. Many people worry about the future, wondering how the results will affect their daily lives or the broader society.
Social Divisions: Election periods often magnify divisions between friends, family, and communities. Conflicting political views can strain relationships, causing stress and anxiety over disagreements.
Personal Investment: People often feel deeply attached to their preferred candidates or causes, leading to heightened emotions. If the election outcome does not align with one's hopes, it can lead to feelings of disappointment, sadness, or even helplessness.

Understanding Election Anxiety

Election anxiety is a form of stress that arises during the election cycle, often peaking as election day approaches. Common symptoms include:

Constant worry or ruminating over the election's outcome.
Feeling agitated or angry during political discussions
Difficulty sleeping or focusing on other tasks.
A sense of dread or helplessness over the potential results
Physical symptoms such as headaches or muscle tension

If you're experiencing some of these signs, it's important to acknowledge your feelings. Pretending that everything is fine can sometimes worsen anxiety, so it's better to confront it with effective strategies.

Tips for Coping with Election Anxiety

While election anxiety is common, it doesn’t have to control your life. Here are some practical strategies you can use to manage stress during election seasons:

1. Limit Media Consumption

It’s easy to become overwhelmed by the 24/7 news cycle. Set specific times to check the news or scroll through social media and stick to reliable sources for updates. Consider taking breaks from social media if it's making you feel anxious.

2. Focus on What You Can Control

While you can’t control the outcome of the election, you can control your actions and reactions. Focus on your role in the democratic process—whether it's voting, volunteering, or engaging in constructive conversations. Once you’ve done your part, remind yourself that the outcome is beyond your control.

3. Stay Connected, But Set Boundaries

Political discussions with friends and family can be healthy, but they can also become sources of tension. If certain conversations are causing stress, it’s okay to set boundaries. You can politely decline to talk about politics, especially if the tone becomes hostile or unproductive.

4. Practice Mindfulness and Relaxation Techniques

Mindfulness exercises, such as deep breathing, meditation, or yoga, can help calm the mind and reduce anxiety. These practices can ground you in the present moment, helping you to avoid getting caught up in "what if" scenarios about the election.

5. Stay Physically Active

Exercise is a great way to reduce anxiety and improve mental health. Physical activity releases endorphins, which can elevate your mood and reduce feelings of stress. Whether it’s a walk, run, or at-home workout, make time for movement.

6. Stay Engaged, But Take Breaks

It’s important to stay informed, but constant engagement with election content can be draining. Balance your time between staying up-to-date and engaging in activities that bring you joy and relaxation, like reading, hobbies, or spending time with loved ones.

7. Seek Support if Needed

If election anxiety is becoming too much to manage, it’s okay to seek help. Talking to a therapist or counselor can provide a safe space to process your emotions and develop coping strategies. Many therapists now offer online sessions, making mental health support more accessible than ever.

Elections are a normal part of the democratic process, but the stress and anxiety they create can sometimes feel overwhelming. By recognizing the signs of election anxiety and taking initiative-taking steps to manage your mental health, you can navigate the season with a clearer mind and a healthier outlook. Remember, it's okay to feel strongly about political outcomes, but maintaining balance and perspective is key to ensuring your well-being during these high-stakes times.