Coping with Election Season Stress and Political Anxiety

The lead-up to an election can be a period of significant stress and anxiety for many people. The constant news cycle, social media debates, and uncertainty about the future can take a serious toll on mental health. If you find yourself feeling overwhelmed, irritable, or unable to focus due to political anxiety or election stress, know that you are not alone.

At Roots to Branches , we understand that these feelings are valid. Here is a guide to help you navigate the intense emotional landscape of election season while protecting your mental well-being.

Why is Election Season So Stressful?

The heightened stress often stems from a combination of factors:

• Uncertainty: A significant source of anxiety is the unknown outcome. Our brains are wired to fear uncertainty, and a major election represents a monumental unknown.

• Intense Media Coverage: The 24/7 news cycle, designed to keep you engaged, can lead to information overload and catastrophizing.

• Social Division: Disagreements with friends, family, or colleagues over political views can lead to conflict, isolation, and relationship strain.

• Personal Stakes: For many, the election results feel personal, affecting their rights, health care, or financial security, which elevates the emotional stakes.

5 Strategies for Managing Political Anxiety

Taking proactive steps to manage your exposure and emotional responses is key to coping healthily.

1. Practice Intentional Media Consumption

You don't have to be plugged in all the time to be an informed citizen.

• Set Time Limits: Designate specific, limited times (e.g., 30 minutes in the morning and 30 minutes in the evening) to check the news. Use a timer and stick to it.

• Choose Reliable Sources: Stick to a few reputable news outlets and avoid the emotional roller coaster of unverified social media posts.

• The "News Fast": If you are particularly anxious, consider a complete 24-48 hour break from all political news and social media.

2. Establish and Enforce Boundaries

Boundaries are essential for protecting your emotional energy.

• With Others: It's okay to tell friends or family, "I need to take a break from talking about politics for a while." You have the right to decline conversations that feel hostile or overwhelming.

• With Yourself: Recognize when you are doom-scrolling—the tendency to continuously scroll through bad news—and implement a cutoff rule. Replace that time with a calming activity.

3. Focus on What You Can Control

Anxiety thrives on perceived powerlessness. Shifting your focus to controllable actions can be empowering.

• Participate Locally: Instead of focusing solely on the national landscape, get involved in a local issue or volunteer for a cause you care about.

• Make a Plan: If you are eligible to vote, focus your energy on ensuring your registration is current and knowing how and when you plan to cast your ballot. This concrete action can reduce nebulous anxiety.

• Self-Care: Focus on the daily, concrete steps of self-care: eating nourishing food, getting enough sleep, and engaging in physical activity.

4. Ground Yourself with Mindfulness and Movement

When anxiety hits, your body needs an outlet.

• Mindfulness: Try the 5-4-3-2-1 Grounding Technique: Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This brings your attention away from abstract worries and into the present moment.

• Movement: Physical activity is a powerful stress reliever. Take a brisk walk, do some stretching, or put on music and dance. Even 10 minutes can shift your mood.

5. Connect with Non-Political Joy and Community

Make a conscious effort to counterbalance political stress with activities that bring genuine pleasure.

• Hobbies: Re-engage with hobbies you enjoy: reading, gardening, cooking, or playing music.

• Support Networks: Spend quality time with friends or family where the conversation is explicitly not about politics. Laughter and connection are powerful antidotes to stress.

When to Seek Professional Help

It is normal to feel some level of stress during election season. However, if your political anxiety begins to interfere significantly with your daily life, if you are experiencing insomnia, constant irritability, panic attacks, or an inability to complete work or school tasks —it is time to reach out.

Seeking support is a sign of strength, not weakness. Our compassionate therapists are here to help you develop personalized coping strategies to manage this difficult period and beyond.

Are you struggling with overwhelming political anxiety? We are here to help you find stability. Click here to schedule an initial consultation or call us at (678) 929-6153.