12 Tips On How to Manage Election Anxiety

Feeling Overwhelmed by Election Season? Here’s How to Find Calm in the Chaos

Do you feel tense, uncertain, or even anxious as election day approaches? If so, you’re not alone. Election anxiety, the stress and worry brought on by political campaigns and upcoming voting events, affects many people across the political spectrum. Whether it’s the constant news coverage, social media debates, or just the thought of what could come, election season can be a major source of stress. But don’t worry—there are ways to manage these feelings. In this article, you’ll find 12 practical tips to help you stay calm and grounded, no matter what this election cycle brings. These strategies are designed to guide you toward emotional balance and help you handle the stress with confidence.


What is Election Anxiety?

Election anxiety is a form of situational anxiety triggered by the high stakes and uncertainty of political events, such as elections or referendums. It’s natural to feel concerned, as elections often have a significant impact on our lives, communities, and futures. However, constant exposure to polarizing information, heated debates, and predictions can lead to feelings of overwhelm, fear, and hopelessness. Understanding what election anxiety is—and why it happens—can help you feel less isolated in your experience and equip you to handle it effectively.


What Causes Election Anxiety?

Election anxiety can be caused by various factors, including:

  • Media Exposure: Continuous news cycles and social media updates can amplify stress.
  • Uncertainty: Unpredictable outcomes can create a sense of helplessness.
  • Social Pressure: Political conversations and debates among friends, family, and colleagues can lead to anxiety, especially when views differ.
  • Personal Stakes: The belief that election outcomes will directly impact individual lives can heighten emotional responses.

Understanding the causes of election anxiety can empower you to manage it better and regain a sense of control over your well-being.


The Types of Election Anxiety Responses

Election anxiety can manifest differently for everyone, and recognizing these responses can help you better address them:

  1. The Constant Checker: Feels the need to stay up-to-date on every news update, which can lead to a heightened sense of anxiety and a “fight-or-flight” response.
  2. The Overthinker: Finds themselves obsessively analyzing possible outcomes and scenarios, often losing sleep or feeling constantly on edge.
  3. The Avoider: Avoids all political conversations and news to escape the anxiety, but may still feel unsettled and uninformed.
  4. The Social Debater: Actively engages in political discussions and debates, which can result in added stress and burnout.
  5. The Silent Worrier: Keeps their fears and stress about the election to themselves, which can lead to internalized anxiety and a sense of isolation.

Signs and Symptoms of Election Anxiety

Some common signs and symptoms include:

  • Persistent worry about the outcome of the election and its potential impact.
  • Difficulty focusing on daily tasks due to intrusive thoughts about the election.
  • Physical symptoms such as headaches, tension, or trouble sleeping.
  • A desire to avoid conversations or media related to politics.
  • Increased irritability, especially when confronted with opposing views.

Recognizing these signs is key to taking action toward managing election anxiety and finding calm.


12 Tips on How to Overcome Election Anxiety

1. Limit News and Social Media Consumption

  • Set specific times for checking news, rather than scrolling continuously. Mute or unfollow accounts that contribute to your anxiety, and consider a “digital detox” leading up to election day.

2. Focus on What You Can Control

  • Channel your energy into meaningful actions, such as volunteering, voting, or supporting local initiatives. By focusing on what you can directly impact, you’ll feel more empowered.

3. Practice Mindfulness and Breathing Exercises

  • Incorporate grounding techniques like deep breathing, meditation, or body scans to help you stay present. Apps like Calm, Headspace, or Insight Timer can be helpful for quick, guided exercises.

4. Set Boundaries Around Political Conversations

  • Politely set limits with friends, family, and colleagues if political discussions feel overwhelming. Use phrases like, “I’m trying to take a break from political talk to focus on my well-being.”

5. Identify Your Triggers

  • Pinpoint situations, people, or media sources that trigger your anxiety. Avoiding these or reframing your approach to them can help reduce stress.

6. Challenge Negative Thoughts

  • If you find yourself catastrophizing or assuming the worst, challenge these thoughts. Ask yourself for evidence or consider a more balanced perspective to develop a healthier mindset.

7. Embrace Self-Care

  • Regular exercise, hobbies, or simply relaxing with a good book or movie can help ground you. Maintaining routines and nourishing activities supports your mental and emotional health.

8. Find a Support Network

  • Talk to friends or join community groups focused on mutual support rather than political arguments. Sharing your experience in a safe environment can help you feel less isolated.

9. Limit Exposure to Debates and Rallies

  • Avoid overloading yourself with back-to-back political debates or rallies. Instead, choose a few key events to watch or read summaries afterward.

10. Practice Gratitude

  • Reflecting on what you’re grateful for can help shift your focus from anxiety to positivity. Consider writing a gratitude journal entry each day to maintain perspective.

11. Take Time to Disconnect and Recharge

  • Unplug from social media, turn off the news, and take time for yourself. Spend a day outside, enjoy a hobby, or focus on your family—anything that lets you decompress.

12. Seek Professional Support if Needed

  • If election anxiety becomes overwhelming, consider talking to a therapist who can provide coping strategies and a safe space to discuss your concerns.

Start Your Journey Today

Election anxiety may feel daunting, but it doesn’t have to take over your life. Implementing these strategies can help you reclaim your calm and maintain perspective during challenging times. Take the first step today—limit your media intake, set boundaries, and remember that you have the power to care for yourself. Managing election anxiety is about taking small, meaningful actions that make a big difference in your mental well-being.


FAQs: Managing Election Anxiety

1. Can limiting news really reduce election anxiety?

  • Yes, reducing media consumption helps prevent overwhelm and allows you to focus on what’s within your control, giving your mind a much-needed break.

2. How can I set boundaries with family or friends who bring up politics?

  • Politely share that you’re focusing on your mental health and prefer to avoid political discussions for now. Offer to change the topic or gently remove yourself from the conversation if it becomes too stressful.

3. Is it okay to avoid voting-related discussions entirely?

  • Yes, setting boundaries around political topics is perfectly okay if it helps you manage your stress. There are other ways to stay informed and participate without constant engagement.

4. Can mindfulness exercises really make a difference?

  • Absolutely. Mindfulness techniques can calm the body’s stress response, helping you feel grounded and focused when anxiety spikes.

5. When should I consider talking to a therapist about my election anxiety?

  • If your anxiety begins to impact daily life—such as work, relationships, or sleep—it may be helpful to speak with a therapist who can guide you through coping strategies tailored to your needs.

Taking proactive steps to manage election anxiety helps preserve your well-being through challenging times, allowing you to stay informed without feeling overwhelmed. Remember, prioritizing your mental health is the key to staying balanced.

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Twanna Carter, LPC, LCPC | Photo by Renee Wilhite

I’m an African American licensed therapist with over 19 years of experience, dedicated to helping Black women live more fulfilling lives. My journey includes overcoming imposter syndrome, anxiety and uncertainty about my own worth. I know the struggle of navigating change and uncertainty firsthand. That’s why I’m committed to providing tools and strategies for success, empowering Black women to thrive and achieve fulfillment. Schedule a consultation with me today.