Fong: Got election anxiety? How to cope with political stress during turbulent times
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Luis Fong, DNP, PMNHP-BC
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By Luis Fong, DNP, PMNHP-BC | Psychiatric Supervisor, Denova Collaborative Health
Election season is once again upon us, and for many people, it brings more than just debates and ballot measures — it brings anxiety. Recent studies show that 40% of U.S. residents have reported feeling heightened anxiety or depression during election cycles.
The constant news coverage, heated conversations and political advertisements flooding every medium have left people feeling like they can’t escape.
As a psychiatric nurse practitioner, I’ve seen an uptick in patients seeking treatment for election-related stress, describing the overwhelming sense that politics are intruding on every aspect of their lives.
While it’s natural to feel stressed during times of political uncertainty, it’s important to recognize when this stress is becoming unmanageable. Many individuals experience anxiety that manifests in physical and emotional ways, such as difficulty sleeping, persistent worry, irritability or an inability to concentrate.
Recognizing election anxiety
Election anxiety is more common than many realize, especially in today’s hyper-connected world. The 24/7 news cycle, the immediacy of social media updates and the political conversations that crop up everywhere can overwhelm even the most even-tempered individuals. Common signs of election-related anxiety include:
• Constant worry: Persistent thoughts about political outcomes and their impact on your life.
• Sleep disturbances: Difficulty falling asleep or staying asleep due to political stress.
• Physical tension: Muscle tightness, headaches or digestive issues, all related to ongoing anxiety.
• Irritability: Becoming easily frustrated, especially in political conversations.
• Avoidance: Avoiding social situations or media to escape political content.
If you recognize these symptoms in yourself, it’s crucial to take proactive steps to address them before they become overwhelming.
Practical ways to manage election anxiety
• Limit your media consumption: With so much political content online, on TV and on social media, it’s easy to feel overwhelmed. Setting boundaries can make a huge difference. I suggest limiting your media intake to set times during the day — no more than twice a day for about 15 to 30 minutes each session. This way, you can stay informed without letting the news dominate your day. Outside of those times, focus on other activities that bring you joy or comfort.
• Practice mindfulness and grounding techniques: Mindfulness can help manage anxiety in real-time as well as help promote relaxation and general wellness. Simple exercises such as box breathing or 4x4 breathing, (inhaling for four seconds, holding for four and exhaling for four), can calm your nervous system. Grounding techniques, feeling the texture of your clothing or naming five things you can see and hear also can pull your mind away from overwhelming thoughts.
• Stay connected, but set boundaries: While connecting with friends and loved ones is essential for emotional health, political discussions can sometimes cause stress. Set boundaries by letting people know when you’d prefer to avoid political topics. It’s OK to excuse yourself from debates and prioritize your mental health over potentially heated conversations.
Long-term strategies for coping
To build resilience during election season, it’s important to incorporate long-term coping strategies into your daily routine:
• Maintain regular self-care: A consistent routine that includes exercise, healthy eating, proper sleep/rest and time for hobbies can help manage stress over the long haul.
• Focus on what you can control: While elections can feel all-consuming, remember that there are only certain aspects you have control over — like voting. Shifting your focus to what you can do (such as casting your ballot) and accepting what you can’t control may help ease some of the anxiety that uncertainty brings.
When to seek professional help
Sometimes, despite our best efforts, election anxiety can feel unmanageable. If your stress continues to affect your daily functioning, professional support might be necessary. At Denova, I’ve worked with many patients who initially came in for election-related stress, only to uncover deeper sources of anxiety that we were able to address through treatment and therapy.
Therapists and psychiatrists can help provide individually tailored strategies for managing stress and, if needed, recommend medication for more severe symptoms. Many places offer same-day and next-day appointments, ensuring that you can get help when you need it. Whether you’re seeking therapy, stress management support or just need someone to talk to, we’re here to guide you through these turbulent times.
This election season, remember to cast the vote for yourself — elect to optimize your mental health and well-being.
