For many of us, it is meaningful and values-based to engage in the democratic process and exercise our right to vote. In the age of 24/7 news and media, however, elections can also feel anxiety-provoking and exhausting.

Many aspects of elections can be stressful: you might find yourself fearing for the future, on information overload, and navigating different political views within your family and friend group, and coping with others voicing opinions that contradict your values in a hurtful way.

It is common to worry that the election outcome will negatively impact your daily life and rights or alter important issues in a harmful manner. While anxiety and other stress-induced emotions can feel unpleasant, it is helpful to remember these emotions are messengers. They provide you with information about what you care about.

If you are feeling anxious, pause and consider what your anxiety is telling you and whether there are small, concrete, and values-based steps you can take to move toward what you care about. For example, if your anxiety is related to caring about a specific societal issue or cause, can you volunteer with an organization that is aligned with the cause? 

How to Deal with Election Anxiety: Focus on What You Can Do

If you’re feeling overwhelmed and anxious with election season and all the (constant) information and emotions it brings with it, focus on the things you can do to change how you’re feeling.

1. Focus on your values and the things you can control.

When feeling overwhelmed, particularly by the enormity of some issues, focus on what you can control in the moment and start small. What is one step you can take? For example, you could go for a walk to manage stress or sign up to register people to vote.

2. Come back to the present moment

The future can feel scary – and it hasn’t even happened yet. It is important to acknowledge your feelings, but spending a lot of time thinking about the future is draining. It pulls you out of the present moment, and decreases the sense of satisfaction you may feel in the present.

If there is something specific you need to plan for in the future, set aside time to plan. Otherwise, when you notice yourself getting caught up in future-oriented thoughts, name it in a nonjudgemental way – “I am thinking about the future right now”. Then, intentionally shift your attention back to the present moment.

For example, you can name a few things you see around you, take a slow breath and focus on the sensation of your breath, or push your feet into the ground and notice the sense of gravity and being rooted in the moment.

3. Set boundaries around information/media consumption

Pay attention to how you feel after consuming election information and consider setting boundaries around information consumption. The constant access we have to information – specifically via our phones –  can be overwhelming.

For example, you may give yourself a 30 to 60-minute time limit for election-related information per day. Or, you may only use one or two reliable information sources vs. switching back and forth between multiple sources.

Also, balance out the information you are consuming. For example, balance news with reading an enjoyable fiction book.

Practice Effective Communication Skills & Self-Care

It can also be helpful to practice effective communication skills such as using “I” statements/focusing on your feelings (“I feel…”) vs. labeling others or using judgmental language when talking with others about the election. Checking in with yourself, knowing your limits, and setting boundaries within your relationships may also be useful. For example, ending an unproductive conversation or limiting contact with conflictual people.

When stressed, engagement in self-care and enjoyable activities can move to the back burner. Yet, this is a time when you should be tending your wellbeing the most. Practice self-care by taking small and realistic steps. For example, rest, drink water, eat regularly, engage in a relaxing/fun activity, etc.

This NPR article provides an overview of additional ways to manage election anxiety, and this article from Greater Good Science Center provides questions you can use to check in with yourself. For example, it may be helpful to ask yourself, “What is happening in my mind and body today?” Or, “If I’m feeling distressed, what can I do to soothe myself?”  

If you need further support in managing your election (or general) anxiety, please contact us at CBT Denver to learn more about effective and evidence-based anxiety management skills.