Election 2024: Politics and protecting your peace

Voting is one of the most powerful ways we can shape the world around us, and yet, instead of feeling pumped, many of us feel plain stressed. Election season? More like stress fest.

It’s true — research shows that election season cranks up the stress dial for just about everyone. A study in PLOS ONE found that almost half of U.S. adults name politics a major stress trigger, bringing on everything from restless nights and frayed patience to endless loops of “what if” thoughts.

With news everywhere we turn, lively “debates” in our feeds and our families, and the weight of how results might affect our day-to-day, it’s no wonder so many feel the pinch. According to the American Psychological Association, some experts even call it “election stress disorder.” Yep, it’s a thing.

Election anxiety might feel massive and overwhelming, but mental health pros say it’s totally manageable. As November 5 — and those uncertain days afterward — approach, there are a few strategies that can help keep your mind calm and steady.

How can election anxiety sneak up on us?

Election season can feel like a rollercoaster we didn’t even buy tickets for. Beyond making us more edgy or withdrawn around friends and family, the stress can affect our minds, bodies, and overall vibe.

Stress and everyday anxiety are actually two distinct experiences. Stress usually pops up around situations we can see and grasp, while general anxiety can linger without an obvious cause.  

Both can set off our body’s “fight-or-flight” alarms, sending out a flood of stress hormones like cortisol and adrenaline. Too much of this stuff can leave us feeling like we’re always bracing for impact, which throws off our blood sugar, immune system, and even makes our hearts race a little too much.  

What triggers election anxiety?

Election anxiety can sneak up on us in various ways, often manifesting unexpectedly due to a combination of factors. Here are some insights on how this occurs:  

• • Constant media exposure: The relentless coverage of elections through news outlets and social media can create heightened anxiety. As noted by Dr. Deepak Prabhakar in Henry Ford Health publication, the 24/7 news cycle and sensationalized headlines contribute significantly to stress levels, making it difficult to escape the election narrative. ‍
• • Social media dynamics: Social media platforms can amplify feelings of anxiety through "doomscrolling," where users continuously consume negative news. This can lead to an overwhelming sense of helplessness, especially when engaging with friends or family who hold differing political views. ‍
• • Personal investment: Many individuals feel deeply emotionally invested in election outcomes; particularly younger voters who may perceive the stakes as higher for their future. This emotional engagement can intensify feelings of anxiety as the election date approaches. ‍
• • Conflict in relationships: Differences in political opinions among family and friends can lead to tension and conflict, further exacerbating anxiety.  ‍
• • Uncertainty and Change: Elections often bring uncertainty about future policies and societal changes, which can be unsettling. The fear of potential negative outcomes can create a sense of dread that lingers even after the election.

Coping mechanisms:

Here’s the good news: There are ways to hit the pause button and manage this stress so we can stay level-headed, even when the headlines are anything but. To manage this sneaky anxiety, consider implementing these strategies:

• • Limit media consumption: Set specific times for checking news updates to avoid feeling overwhelmed by constant information. A study published in PLOS ONE found that nearly half of U.S. adults report politics as a significant source of stress.
  • ‍Strategy: Set specific times for checking news updates and limit daily exposure to 15-20 minutes. ‍
• • Practice mindfulness: Maintaining routine self-care practices can help manage stress. A study in Current Psychology found that political events can negatively impact daily emotional reactivity and physical health
  • ‍Strategy: Stick to regular sleep, exercise, and eating habits. Techniques such as deep breathing or meditation can help ground you in the present moment. ‍
• ‍• Seek social support:
  Surrounding yourself with positive people can help manage stress. A longitudinal study published in The National Library of Medicine identified different trajectories of sociopolitical stress among college students during the 2020 U.S. presidential election
  • ‍Strategy: Connect with supportive individuals who aren't consumed by election chatter.  ‍
• • Get involved and focus on what you can control: Channel your energy into positive actions, such as volunteering or community engagement, which can foster a sense of control over the situation.
  • ‍Strategy: Consider volunteering for an organization that aligns with your values and causes you care about.  

So, as we gear up to make our voices heard, let’s take a breather (or two) and focus on managing election anxiety. We can stay engaged in the process without letting it run our lives. Casting your vote can ease feelings of helplessness and strengthen your sense of agency, reminding you that you’re part of something bigger and contributing to future change. After all, we can only shape the future if we’re looking out for our present.