Dealing with election anxiety? 8 tips to help you manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why elections, and the news, can cause stress and anxiety and how meditation can help. Plus, 8 tips to help you manage your election-related anxiety.
An election year can feel more like a decade. Between the nonstop headlines, the debates, and the endless stream of commentary, it’s easy to develop anxiety about the whole process — especially the results. You might find yourself wondering what the future holds and how your life and community could change depending on who’s elected. And with every election being called the most important election of our lifetime, you might find yourself wondering how this one could shape our world, for better or for worse.
Of course, nobody knows for certain, and that in and of itself can spike anxiety. The nonstop coverage on TV, social media, and within your social circles can make it tough to tune out the noise in order to preserve your mental health.
Dealing with election anxiety can be difficult, but there are strategies you can try to make it a little easier to tolerate and navigate.
How and why elections can cause stress and anxiety
Elections can be stressful for many reasons, with the most profound being that the results determine who’ll be making important decisions for the country; decisions that affect our daily lives, and, ultimately, the future.
You might feel concerned about how the election results may affect your life, work, and the public services available in your community. Or you might be stressed about arguments and divisions among friends and family. Election news can feel inescapable because of the circulation of political content, especially on social media.
Common symptoms of election anxiety
If you notice any of these signs—especially in the weeks and months leading up to a big election—you may be suffering from election anxiety.
Feeling constantly worried or nervous: You might find yourself thinking about the election all the time, which can increase anxiety and worry, making it hard to relax and enjoy your usual activities.
Trouble sleeping or changes in sleep patterns: You might wake up feeling tired or have trouble getting a good night's rest, because your mind is racing about the election.
Difficulty concentrating: If you’re overly focused on the election, you may have trouble focusing on work, studies, or your home life.
Increased irritability or anger: Anxiety can make small things feel overwhelming when they wouldn't normally bother you.
Physical symptoms: Headaches, stomachaches, or other aches and pains are often associated with anxiety.
8 mindful tips for managing election-related anxiety
Dealing with election anxiety can be challenging, but there are several ways to help you stay calm and manage your stress. Take care of your mental health and choose the strategies that work best for you.
1. Limit news consumption whenever you need to
Even when times feel tense and the stakes are high, you don’t have to take in the news all the time. Turn off your notifications and set specific times during the day to check the news. This can help you stay informed without feeling overwhelmed.
💙 Set boundaries around your news consumption with guidance from The Daily Trip’s A Secret to Better Boundaries.
2. Practice deep breathing when you feel overwhelmed
When you're feeling anxious, deep breathing can help you calm down. You might explore one of these seven breathing techniques to help you quiet your anxiety. Or, you can just sit or lie down comfortably, close your eyes, and take a deep breath in through your nose. Hold it for a moment, then exhale slowly through your mouth. Repeat this a few times until you start to feel more relaxed.
💙 Let Chibs Okereke guide you through the box breathing technique in SOS Breath Work.
3. Move your body in ways that feel supportive
Exercise can be a great way to reduce stress and improve your mood. Take a short walk, stretch, or dance to your favorite music to help clear your mind and feel better.
💙 Follow along to the Daily Move’s guided sequence on Softening Anxiety.
4. Get support from your people
Sharing your feelings with a friend or family member can help to soften anxiety. Talk about what's bothering you to feel less alone and possibly gain new perspectives.
💙 Get inspired to practice openness in your relationships with Olympian Jason Rogers’ story On Vulnerability.
5. Focus on what you can control to ease worry
To cut down on feelings of powerlessness, focus on what you can control. Vote, volunteer, or help others get informed.
💙 Explore these 10 ways to empower yourself and take control of your life.
6. Take breaks from social media when you need to
Social media can be a major source of stress, especially during elections. Even if you’re not actively looking for news, you’ll inevitably stumble upon it. Take regular breaks and use the time to do something enjoyable and relaxing, like reading a book, watching a movie, or hanging out with friends.
💙 Check out our Breaking Habits series for more information on choosing healthier alternatives to mindlessly scrolling.
7. Add your favorite mindfulness practice to your day
Mindfulness activities like yoga, meditation, or tai chi can help you stay grounded and present, and reduce anxiety about the future. Pay attention to your thoughts and feelings without judgment — and instead of getting caught up in your worries, observe them from a distance. This can help reduce their impact on your stress levels.
💙 Practice mindfulness during typical activities, like taking a Mindful Walk with a friend or a solo walk on your lunch break.
8. Get creative or crafty in your spare time
Express and release your emotions. Draw, paint, write, or play music as a healthy outlet for your feelings and a distraction from election-related stress.
💙 Try the Labeling Emotions practice led by Jay Shetty to get in touch with how you’re feeling and become more comfortable with expressing them.
How meditation can help with election anxiety when the news cycle is too much
A big reason why people get so anxious around elections is because they’re worried about the future. Meditation teaches you to be present in the moment, so it’s a great antidote to ease election anxiety and the stress that comes with the unknown.
Meditation works by focusing your attention and calming the stream of jumbled thoughts that may be crowding your mind and causing you stress. If you're new to meditation, here are 12 simple techniques you can try to ease anxiety.
One easy method is to sit quietly and focus on your breathing. Notice the sensation of the air entering and leaving your body. If your mind starts to wander, gently bring your focus back to your breath. Start with just a few minutes each day and gradually increase the time as you become more comfortable.
Guided meditations can also be helpful, especially if you find it hard to meditate on your own. These can be as short as a few minutes or longer, depending on what you need and the time you have.
Set aside a specific time each day for your practice, like in the morning to start your day with calm energy, or in the evening to help you unwind before bed. The more you practice, the more you'll notice the benefits in your daily life.
💙 Begin your meditation practice with the help of Jeff Warren’s 30-day Mindfulness For Beginners course.
Election anxiety FAQs
What are some quick meditation techniques I can use when I feel overwhelmed by election news?
When election news feels overwhelming, there are a few quick meditation techniques that can be really helpful.
Mindful breathing: Find a quiet spot to sit comfortably and focus on your breath. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat a few times until you start to feel calmer.
Body scan: Close your eyes and mentally scan your body from head to toe, noticing any areas of tension. Consciously relax each part as you go, starting from your head and working down to your feet.
Guided meditation: For extra help, use step-by-step instructions to help you focus and relax.
How can I limit my exposure to anxiety-inducing election content on social media?
Limiting exposure to election content on social media can help you manage stress. One way to do this is to set limits for yourself. Choose specific times during the day to check your accounts — and then log out.
You can also curate your feed to follow accounts that promote positivity, and unfollow or mute those that cause you stress. This can make your social media experience more uplifting and less anxiety-provoking.
During breaks from social media, find ways to relax and unwind, such as reading, listening to music, or spending time outdoors. This can help reduce the impact of stressful election content on your mental health.
What is the 3–3–3 rule of anxiety?
The 3–3–3 rule is a simple technique to help you stay grounded when anxiety strikes, and you can use it anywhere.
Name three things you see: Look around and name three things you see. This helps shift your focus away from anxious thoughts and onto your surroundings.
Name three sounds you hear: Next, identify three sounds you hear. This can be anything from the hum of a refrigerator to birds chirping outside.
Move three parts of your body: Finally, move three parts of your body, such as your fingers, toes, or shoulders. This physical movement can help break the cycle of anxiety and bring you back to the present moment.
How can I support friends and family members who are experiencing high election anxiety?
If you have a friend or family member who’s experiencing high election anxiety, you can support them by listening to them without judgment. Sometimes, just having someone to talk to can make a big difference. Encourage them to share their feelings and concerns, and let them know their emotions are valid.
You can also suggest activities that might help them relax and take their mind off the election. Go for a walk together, watch a movie, or try out a new hobby. By offering your support, you can help them navigate their anxiety and feel less alone.
What are the signs that election anxiety is affecting my mental health significantly, and when should I seek professional help?
Election anxiety can impact your mental health so much that it starts to interfere with your daily life. Persistent feelings of worry or fear, severe changes in sleep patterns or appetite, and difficulty concentrating on tasks might be signs that your anxiety is becoming more serious. You may also feel more irritable or angry than usual, and that these emotions affect your relationships and daily activities.
Physical symptoms like headaches, stomachaches, or other aches and pains can also indicate that your anxiety is impacting your health. If you find yourself experiencing these symptoms, talk to a mental health professional for support and strategies to manage your anxiety.
Calm your mind. Change your life.
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