"Surviving Election Season: Tips for Managing Stress and Anxiety in 2024"

The 2024 election season is in full swing.

So, how’s your state of mind?

Are you feeling increasingly on edge, irritable, and/or confrontational? Can’t seem to unplug from election news and politics on social media? Finding more and more conflict in your friendships and marriage?

You may be experiencing what experts call Election Stress Disorder.

Mental Health and Politics

Research by the Mayo Clinic and a 2020 survey by the American Psychological Association found that more than two-thirds, approximately 68%, of American adults said the 2020 U.S. presidential election was a significant source of stress in their lives. In comparison, only 52% said the same before the 2016 election. The proportion of Black adults reporting the election as a source of stress jumped from 46% in 2016 to 71% in 2020.

Symptoms of Election Stress Disorder

Physical Effects: Clenched muscles, headaches, gastrointestinal problems, sleep disturbances, etc.
Compulsive Social Media Use: Constantly refreshing social media feeds for updates.
News Overload: Reading news alerts incessantly and chronically sharing them.
Heightened Reactions: Strong emotional responses to election developments, news, and information such as polling results.
Strained Relationships: Increasing conflict in personal relationships, including people of both opposing and likeminded political viewpoints.

Politics Get Personal

The 2024 election is forecast to cause even more stress than previous ones. Resulting negative emotions — often more contagious than positive ones — appear to be gaining even more traction. The prolonged election cycle, amplified by social media and polarized media outlets that reinforce confirmation bias, can make triggering experiences difficult to avoid. This continuous emotional friction exacerbates existing issues, leading to more volatile and unconstructive interactions, especially among couples.

Marriage Strain

While most couples share the same political views, the ambient stress from the election environment can cause partners to lash out at each other. This can occur when anxiety leads to blame and anger, which is directed at the nearest person, often a partner.

Managing Election Stress

Key warning signs of election-related stress include anxiety, mental and emotional strain, and tension when checking the news and social media, with some individuals deliberately seeking out opposing viewpoints to fuel their outrage, a behavior called “adrenaline anger.”

Coping strategies for election stress can include:

Limit News Consumption: Focus on what you can control. If following the news, watching the debates, or scrolling through social media is causing you stress, limit your media consumption. Give yourself permission to take a break from the news.
Engage in Political Activism: Empower yourself through political action like writing letters or lobbying, (but try to let go of the outcome).
Focus on Connection: Strengthen relationships by emphasizing shared values over political differences. Offer compassion and empathy, and engage in physical affection, such as hugging, to release calming hormones like oxytocin.
Practice Mindfulness: Reflect on past challenges and your resilience to build confidence in coping with current stressors.
Participate in Meaningful Activities: Rather than fixating on news coverage, find an activity that you really enjoy and spend time doing it, whatever it may be. Get involved in issues that are meaningful to you.
Get Social, Get Support: Go for a walk or spend time with friends and family. Research shows that people who have at least one or two friends or family members to turn to for emotional support during stressful times tend to cope better than people who don’t have such support.
Stay Active: Moving helps us release the energy we experience when we feel stressed.

Stay Calm and Campaign On

There’s no guarantee that American politics will become less volatile after the election, regardless of the outcome. A polarized and antagonistic political climate means that individuals with election-related stress may need to make a concerted effort to develop robust coping mechanisms. Successful approaches can focus on improving personal well-being rather than attempting to control the political environment or others’ opinions.

While election anxiety can feel overwhelming, adopting healthy coping strategies and nurturing positive connections can help you navigate the turmoil, mitigate the impacts, and protect your mental health.

You got this!