Healthy ways to deal with election anxiety and political stress

As the 2024 election season kicks into full gear, there are probably a lot of different emotions you’re feeling: excitement, a sense of community, empowerment, hope. But with all of the positive feelings, there are just as many negative ones: stress, frustration, confusion, fear, and disillusionment. These difficult emotions can pile together and affect your mental health.

If you feel yourself falling into what may feel like a black hole of stress over the election, just know you’re not alone. In fact, over 73% of Americans are dealing with election anxiety surrounding the 2024 presidential race this November. After all, voting is one of our most important rights and a chance for us to make our voices heard, and the presidential election has a huge impact on our lives. For this reason, it’s important to learn how to keep up with the election while making sure we’re still practicing healthy habits to manage anxiety. 

Is it normal to feel anxious during elections?

The short answer? Yes. Election anxiety is incredibly common. Elections, specifically presidential elections, can change the amount of freedom we have as citizens. What’s not stressful about that?

We reached out via social media to hear some people’s thoughts on their state of mind right now.  “I do feel more stressed during election season than during other times, especially this current season,” shares Erin Donovan, a New Jersey resident who is passionate about politics but feels nervous about everything going on. Donovan explains that the state of the world and both candidates’ policies—or lack thereof—make her feel like the country is heading in a troubling direction.

Dr. Patrick McGrath, Chief Clinical Officer at NOCD, says that Donovan is not alone in her thoughts. “It’s a pretty tense time for a lot of people because you’ve got a certain percentage of the country wanting things to go one way, a certain percentage wanting to go another way, and another percentage who’s like, yeah, whatever happens, I don’t really care,” he explained.

Knowing that you aren’t the only one feeling a heightened sense of stress can be extremely helpful. 

What is election anxiety?

Election anxiety, or election stress, is that feeling of tension and uneasiness many of us experience during election season. “Elections and politics are very stressful. Especially the large increase of headlines, debates, etc. it’s… hard when so much is out of our control,” shares @MichelleV, a member of the NOCD community. Whether it’s concern about the outcome, frustration with the divisiveness of politics, or just feeling overwhelmed by it all, these emotions can really take a toll on your overall well being.

Dr. McGrath explains that many people get frustrated “because you get sick of all the political ads that are on TV and radio and the signs and everything. A lot of people are just like, gosh, can’t this just be done and over with? So there’s many people who just feel kind of stuck.”

Steven Stosny, a Washington DC based psychologist, coined the term ‘election stress disorder’ to describe these feelings his clients were dealing with during the 2016 election. While the American Psychiatric Association (APA) does not recognize this as an official diagnosis, it shows that this issue is prevalent enough for some professionals to put a name to it.

Donovan says that during election season, she tries to spend time with loved ones, friends, family, and sometimes even time by herself away from social media. This helps her reset and escape the daily stressors that typically affect her. 

Whether it’s setting boundaries with social media, focusing on self-care, or leaning on your support system, there are ways to navigate this season without letting the stress take over your life. And if it’s feeling like too much, reaching out to a mental health professional is always a good idea. “If any stressor in your life, be it political or otherwise, is interfering in your ability to function, to enjoy life, to work, to go to school, to do homework, to get things accomplished, it’s time to seek out help.” shares Dr. McGrath.

The impact of election stress on mental health

If you already experience anxiety, depression, obsessive compulsive disorder (OCD), or another mental health condition, election stress can sometimes be even more intense. However, stress itself isn’t necessarily a bad thing. Dr. McGrath explains that stressors can cause difficulties, whether they’re good or bad. For instance, new parents will most likely be stressed after having a baby, even though they still feel positive about the overall experience. In the same way, people can be excited about politics and the potential of their future, but still experience stress because they are constantly thinking about it and adjusting to it.

OCD and election anxiety

One mental health condition that can be affected by election stress is OCD. Obsessive compulsive disorder involves intrusive thoughts, urges, feelings, sensations, and images that can cause significant distress. These intrusive thoughts or obsessions lead to compulsive physical or mental actions in an attempt to find relief. Although the compulsions might offer temporary comfort, they actually keep people stuck trying to chase a quick fix instead of tackling the real issue at hand.

During election season, some people with OCD might find themselves feeling obsessed with checking the news every couple of minutes to make sure nothing bad has come out about their preferred candidate. Or maybe they are afraid they will miss an important piece of news so they scroll on social media platforms every couple of minutes to make sure they’re up to date, even when they’re supposed to be working or doing something else. While these compulsions seem simple, habits like these can slowly begin to impact a person’s job, home life, and more. There are many different triggers that can come up during election season, and the way people try to find relief is different for each individual.

If you have OCD, or feel your triggers are heightened during election season, it is important to seek help. Exposure and response prevention (ERP)  therapy is the most effective form of treatment for OCD. ERP works by slowly exposing you to your triggers while teaching you strategies to manage your reactions to the discomfort. This method of treatment is also highly recommended for anxiety because it helps people learn how to respond differently to their worries.

Taking the first step towards getting help can be hard, especially because of all the stigma surrounding therapy. That being said, there is great power in getting help now so life is easier in the long run.

5 tips for managing your mental wellbeing during election season

As we get closer to the election this November, it’s important to stay informed while managing stress in a healthy and sustainable way. NOCD community member @Searching for Strength shares some tips they use for managing OCD and election stress. “I follow the election stuff kind of closely, because I also have concerns about a candidate that I think could be a major problem, BUT at some point I decided to say, the world has survived through bad times and made it to now without my help/worry.” 

This mindset can be very helpful in navigating your worries and taking some of the pressure off of yourself. Here are five recommendations from Dr. McGrath that can help you get there.

• Set boundaries around what media you consume. It’s easy to get sucked into the 24/7 news cycle, but try to limit how much you’re reading and watching each day to avoid feeling overwhelmed.
  • Dr. McGrath points out that social apps make media delivery more addictive. Simply scrolling on an app for 30 seconds can turn to hours. “It can be more stressful for many reasons. One, we didn’t get all the things done that we wanted to because we got so caught up in [scrolling]. Number two, if we’re watching things about the candidate that we’re not voting for, it could just get us more angry or more frustrated or more stressed,” he shares.
  • By setting time limits on your social apps or setting boundaries on how often you watch the news, you can keep up with what is going on without it negatively affecting the rest of your day.

• Focus on what you can do. Instead of getting lost in worry about what might happen, put your energy into things you can control, like voting or volunteering if that is something you are comfortable with.
  • Sometimes it helps to take a step back and stop consuming political media. You can only do your part when the time comes, and it can be important to remind yourself of that.
  • Dr. McGrath shares that if you’ve decided who you’re going to vote for and you’re not in an action committee or canvassing or volunteering, you don’t necessarily need to keep up with debates and other election related news. You have made your decision, and “all you’re probably going to get is frustration if that’s the case,” he says.

• Incorporate mindfulness.  Whether it’s meditation, practicing good sleep hygiene, or just taking a few quiet moments to yourself, these practices can help keep you grounded when things start to feel overwhelming.
  • Dr. McGrath recommends focusing on time away from screens, balanced nutrition, regular exercise, and sleep. “If you’re in therapy, do the homework that you’re assigned. If you’re taking medications, take them as prescribed. Do all of the things that are good for you and limit the things that work against you,” he shares.
  • By focusing on healthy habits and reminding yourself to incorporate them into your life, you can set yourself up for success and give yourself tools to deal with stress in a healthy way.

• Lean on your support system. Connect with friends, family, or support groups who can understand what you’re going through.
  • While it can be easy to want to rant and talk politics with those closest to you, Dr. McGrath shares that it’s important to discuss other subjects. “Talking a little bit more to friends and family during this time can help, but make sure that those conversations are not just political conversations, right? Talk about other things that are going on in the world,” he says.
  • Remember, politics aren’t the only things that matter—there are plenty of positive things in your life that deserve your attention, too!

• Don’t hesitate to seek help. If the stress becomes too much, it’s okay to reach out to a therapist or mental health professional for some extra support.
  • There’s no shame in seeking help—there’s strength in it. Instead of letting something take over your life, getting the right professional support can help you regain control and learn to cope in a healthier way. Dr. McGrath sums it up best. “For those who think therapy is for weak people, I always say this: even the highest paid athlete in the world has a coach.”

Bottom line

As the 2024 election season gets underway, it’s important to remember that feeling a mix of emotions is completely normal. You’re not alone in experiencing both excitement and stress. The key is to find a balance between staying informed and supporting your mental wellbeing.

By following the five tips outlined above, you can navigate this season with a healthier mindset. Lean on your support system, and don’t hesitate to seek help if it all starts to feel like too much. If you feel you are experiencing election anxiety, it is better to learn how to cope with it rather than just ignoring it. 

Taking care of your mental health is equally as important as staying politically informed, and you have the power to approach this election on your own terms and participate in a way that’s right for you.