Whatever the outcome of this presidential election is, many Americans feel like they will come out of it with both a newly elected president, and a new anxiety disorder. So many of our clients here at Therapists of New York are struggling to manage the intense emotions arising from what feels to many like a very high-stakes election. This sense of panic, dread and worry many are experiencing is a bi-partisan experience. NPR news reports that the majority of Democrats, Republicans and independents are all reporting high levels of stress related to the upcoming election.

Why am I so anxious? A contentious national election (during a pandemic, no less) is the perfect storm to drain our psychological resources. We have been living under the shadow of this election, unable to make it come faster, unsure about the outcome, and overwhelmed by the potential scale of the impact on the well-being of ourselves and our loved ones. A major element contributing to this anxiety is the sense of helplessness many are reporting. While you can of course (and should as long as resources allow!) participate in the democratic process, generally you won’t see the effects or impact of these actions until after the election. Fletcher Wortmann, author of Triggered: A Memoir of Obsessive-Compulsive Disorder, notes that it is only natural that our minds will feel restless and unsettled with nothing to expend that nervous energy on.

Ways to Cope

1. Get in touch with why you’re anxious: Okay, hear me out. I understand that when I ask WHY you’re anxious about the election, you may want to give me a death stare and just vaguely gesture around you. Of course you’re anxious, I get it!  But there is a lot of value in getting in touch with what your specific concerns and worries are. How do you fear the results might impact you or your loved ones? How will the results affect day to day life? Once you figure out what your specific concerns are, you can brainstorm ways to cope. This can help make the anxiety feel less diffuse and overwhelming.

2. Step up stress-reducing habits: Acknowledge this is a stressful time and set yourself up for success by treating your mind and body well. These are simple steps like getting enough sleep, eating well, maintaining social connections, and engaging in pleasurable activities.

3. Find the balance between involvement and taking care of yourself: Caring about and being emotionally invested in politics is not a bad thing. However, it is important that you maintain perspective and recognize the limits of your own time and resources. It is easy to fall into a hole of “I should be doing more.” There are many resources about ways you can feel like more of a participant in the democratic process, potentially easing some of that helpless feeling. However, be honest with yourself about what you feel like you’re able to do. Does going door to door to campaign increase your anxiety? Try phone banking via text for your candidate. Perhaps texting feels too draining, try making a plan to vote. At the end of the day, you’re the only one who can decide what the right balance of involvement and taking care of your mental health looks like.

4. Control media consumption: Scrolling through our phones and staying on top of the news cycle can become addicting. It is important to stay plugged into what is going on, but you probably don’t need to check the news every hour of the day. Do a check-in with yourself and be honest about whether your media consumption is helping to ease or adding to your anxiety. My personal strategy has been to limit my news intake to two periods at the beginning and end of the day (but not right before bed). This allows me to feel informed without feeling overwhelmed.

5. Prepare for delayed results: Due to the nature of the current election, it is highly likely that we won’t have a clear answer on election day. Start planning now for how you might want to spend that time. Consider what activities can help you feel less stressed and more fulfilled, and consider how you want to consume news during that time. Having a plan can help us feel less overwhelmed because although you can’t reduce uncertainty about the results, you can reduce uncertainty about how you will deal with it.

The most important takeaway here is that experiencing anxiety right now makes sense and is a natural product of the circumstances. Spend less time judging yourself for being anxious, and more time making an honest assessment of your own strengths and needs surrounding the election. 

If you feel like you need more support, contact us here and we can set you up with one of our therapists. Therapy can help you tackle some of these questions and better understand your anxiety. 

Sources:

Election Stress Is High. Here's How To Tamp Down The Anxiety : Shots - Health News

Suffering From Election Anxiety?

'Election stress disorder': How to cope with the anxiety as political tensions intensify