As a therapist who has been in practice for several elections at this point, I know all too well the ways in which anxiety can surge around election season. Election season can be an overwhelming time for many, bringing a surge of emotions, stress, and election-related anxiety. And the 2024 Presidential Election (not to mention other elections, including the North Carolina Governor’s Election), is no exception.
The constant news updates, Presidential Debates, and the uncertainty of outcomes can be mentally exhausting. This heightened media coverage, the constant influx of political advertisements, and the intense discussions on social media can combine to create an intensely overwhelming environment. You may also be experiencing interpersonal conflict with family members, friends, and colleagues relating to differences of political opinion.
If you’re struggling with election anxiety, know that you’re not alone. Many people experience heightened stress during this period, and there are some strategies you may be able to implement to better manage this election anxiety. In this blog, we’ll explore some tips to help you navigate election anxiety and how therapy for election anxiety in North Carolina can support you through this challenging time.
Understanding Election Anxiety
Election anxiety, also known as political stress, is the heightened level of stress and anxiety experienced during election periods. It can be triggered by:
- Continuous media coverage: 24/7 news cycles can create a sense of urgency and panic.
- Social media debates: Engaging in political discussions online can lead to increased stress.
- Uncertainty: Not knowing the outcome of the election can cause significant anxiety.
- Personal stakes: Feeling that the election outcome will directly impact your life and values.
For some, especially those with marginalized identities, the stakes feel incredibly high, and the fear of an unfavorable outcome can lead to a constant state of worry and stress – and even danger. For example, members of the LGBTQIA+ community must vote mindfully to ensure the recent onslaught of anti-LGBTQIA+ legislation doesn’t continue, and many are fearful that future politicians won’t protect their rights. This is true when considering candidates at the state-level in North Carolina, as well as the 2024 Presidential Election.
This anxiety is not limited to the days immediately surrounding the election but can start months in advance and linger long after the results are announced. For example, many of us are extra-stressed after the recent presidential debate. People may find themselves preoccupied with “what-if” scenarios, which can disrupt daily routines and impact overall mental well-being.
It’s important to recognize that election anxiety is a common and valid experience. As expected, the majority of my clients, the week following the debate, wanted to talk about their feelings relating to it And, many expressed that it felt good “just to have a place to get it out.” Indeed, acknowledging anxiety about the election is the first step towards managing them effectively. Let’s take a look at some of these causes of election anxiety in more detail, and explore election anxiety coping skills to help out.
Causes of Election Anxiety
The 24-Hour News Cycle
The relentless flow of news updates and analyses can make it difficult to escape the constant barrage of information, much of which is often negative or alarming. This continuous exposure can heighten election anxiety levels and create a sense of urgency and crisis. Over time, the constant stress can lead to burnout and a feeling of being overwhelmed. It becomes challenging to discern which information is truly important, exacerbating the sense of chaos and uncertainty.
Social Media Influence
Social media platforms amplify election-related content, including opinions, debates, and misinformation. The emotional intensity of posts and comments can escalate feelings of election anxiety, especially when encountering divisive or inflammatory discussions. The constant notifications and trending topics can make it difficult to disconnect and take a mental break. Additionally, exposure to misinformation can create confusion and mistrust, further heightening election anxiety levels.
Personal Stakes & the Threat of Rights-Removal
For many people, election outcomes have the ability to directly impact their lives, including their job security, healthcare access, and civil rights. When stakes are high in this way, it can lead to increased worry and stress over potential policy changes. This concern is often heightened by personal experiences and the direct impact of political decisions on their daily lives. As a result, the uncertainty surrounding election outcomes can contribute to a pervasive sense of vulnerability and fear.
Polarization and Conflict
The deep political divides within society can lead to contentious interactions with friends, family, and colleagues. The fear of conflict or alienation from loved ones relating to political and election-related topics can contribute to a heightened sense of anxiety. These divisions can strain relationships and create a sense of isolation, as individuals navigate differing viewpoints and ideologies. The emotional toll of navigating these conflicts can further exacerbate feelings of stress and uncertainty during election seasons.
Uncertainty and Lack of Control
The unpredictable nature of elections, combined with the feeling of having limited influence over the outcome, can foster a sense of helplessness. The uncertainty about the future direction of the country can be particularly distressing. This sense of powerlessness is compounded by the realization that individual actions may feel insignificant in the face of broader political forces and dynamics. As a result, feelings of anxiety and unease about the potential implications of election outcomes can intensify.
Coping Skills for Election Anxiety
Acceptance and Validation of Feelings
One of the most effective ways to cope with election anxiety is to acknowledge and validate your feelings. Start by giving yourself permission to feel anxious, stressed, or worried. It’s normal to have these emotions during times of uncertainty and high stakes, like election season. Practice self-compassion by speaking to yourself kindly and reminding yourself that it’s okay to feel this way. Journaling can be a helpful tool; write down your thoughts and feelings to process them. You might also find it beneficial to share your feelings with a trusted friend or therapist in North Carolina, who can offer support and understanding.
Contributing Time, Money, or Energy to Gain a Sense of Control
Channeling your election anxiety into positive action can provide a sense of control and purpose. Consider volunteering for a political campaign or advocacy group that aligns with your values. This could involve canvassing, phone banking, or helping to organize events. If your schedule is tight, making a financial donation is another way to support causes you believe in. Additionally, engaging in community service or other forms of civic participation can be empowering. By taking action, you shift your focus from anxiety to meaningful contributions, reinforcing the belief that you can make a difference in your community and beyond.
Connecting with Community
Building and maintaining connections with others can significantly alleviate election anxiety. Join local community groups, attend virtual or in-person town hall meetings, and participate in discussion forums to engage with people who share your concerns and interests. These connections can provide emotional support, reduce feelings of isolation, and offer different perspectives that can help you process your thoughts. Social support networks are essential for mental well-being, as they offer a sense of belonging and shared purpose. Whether it’s through casual conversations or organized activities, connecting with your community can help mitigate election anxiety and foster resilience.
Limiting News Intake
Constant exposure to election coverage can amplify anxiety. To manage this, set boundaries around your news consumption. Designate specific times during the day to check updates and stick to these schedules to avoid being overwhelmed. Choose reliable sources and limit your exposure to sensationalist or biased content. Consider implementing a “news detox” day each week where you completely disconnect from news and social media. Using tools like app timers or browser extensions to limit access can also be helpful. By controlling the flow of information, you can reduce election anxiety and maintain a clearer, more focused mind.
Self-Soothing Activities
Engaging in self-soothing activities can help calm your mind and body, providing relief from election anxiety. Identify activities that you find relaxing and enjoyable, such as reading, listening to music, taking a walk in nature, or practicing mindfulness and meditation. Breathing exercises and progressive muscle relaxation can also be effective in reducing physical tension and promoting a sense of calm. Create a daily routine that incorporates these activities, ensuring you have regular breaks to unwind. Prioritizing self-care not only helps manage election anxiety but also enhances your overall well-being, making it easier to navigate stressful times.
Seek Professional Help
If election anxiety becomes overwhelming, seeking help from a therapist for election anxiety in North Carolina can be incredibly beneficial. Therapists can provide coping strategies, a safe space to express your concerns, and techniques to manage stress effectively. Feel free to self-schedule a free 20-minute consult with one of our North Carolina therapists by clicking here.
The Role of Therapy in Managing Election Anxiety
Working with a therapist can offer several advantages when dealing with election anxiety:
- Personalized coping strategies: Therapists can help you develop specific strategies that work for you.
- Safe space to express emotions: Talking about your anxieties in a supportive environment can be therapeutic.
- Stress management techniques: Learn techniques and skills through cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), acceptance and commitment therapy (ACT), somatic therapy approaches, and EMDR to assist with challenging negative thoughts, managing anxiety and ruminative thoughts, improving distress tolerance, and so much more.
- Mindfulness and relaxation practices: Incorporating these into your daily routine can significantly reduce anxiety levels. A therapist in North Carolina can help you to learn and practice these skills. Interested in mindfulness and looking for supportive community of like-minded peers? Our Mindful Awareness for ADHD and Anxiety group is enrolling, beginning in September 2024. Learn more on our group therapy page, by clicking here.
Therapy for Election Anxiety in North Carolina
At Be BOLD Psychology and Consulting, we understand the unique stressors that come with election seasons. Our team of skilled therapists is here to support you through these challenging times. Whether you need help managing stress, developing coping mechanisms, or simply need someone to talk to, we’re here for you.
Take the First Step in Getting Support for Election Anxiety Today
Don’t let election anxiety control your life. Reach out to Be BOLD Psychology and Consulting today to schedule a free 20-minute consultation with one of our therapists. Together, we can develop a plan to help you manage your election anxiety and regain a sense of calm and control. You can also
- Send an email to info@beboldpsychnc.com
- Schedule your first appointment for online therapy for election anxiety, depression, grief, trauma, and more.
- Start getting the support you deserve with an online therapist in North Carolina!
Affirming Therapy for Anxiety, Depression, Grief, and Trauma in North Carolina
Be BOLD Psychology and Consulting specializes in providing affirming therapy to children, adolescents, and adults Online in North Carolina. Our identity-affirming clinicians offer:
- individual therapy
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