Elections have been shown to be a tumultuous time, particularly as of late, stirring up intense emotions. As a therapist, I can attest to this personally, with the last cycle in particular triggering a surge in my private practice. People came with looking for help managing election stress and worry. There is no denying that the current climate and barrage of news, social media and other sources, are stirring up fear and concern for the impact of whatever the outcome is.
There are underlying psychological factors that can contribute to election anxiety.
Clearly there is significant social and political polarization at play. This creates a sense of threat. Information overload with a strong negativity bias can also fuel anxiety. An added concern, recently ushered in by A.I., adds questions about the legitimacy of the content being consumed, in some cases. This requires people to understand it’s a factor, in that one cannot automatically believe everything they see. The angst of all of this combined is creating a particularly unique tension.
The overarching psychological issue at play is a feeling of uncertainty and lack of control. Elections inherently involve questions about the future, which can trigger anxiety, particularly for those who feel a strong sense of threat to their values or way of life.
Election anxiety, like any type of anxiety, can show itself in many ways. Some have more clearly defined behavioral manifestations they can tie to anxiety, and others with less awareness of their inner worlds, perhaps not. The second group may feel the impact but have not made the connection that the challenges they are having are related to their thoughts and feelings about the election.
Here are some indicators of election anxiety.
- Your emotions are heightened, such as fear, worry, anger, sadness or helplessness.
- You are having difficulty sleeping, there are changes in your appetite, muscle tension, headaches, stomachaches or other physical symptoms.
- You are having difficulty concentrating and racing thoughts.
- You are more irritable and have less patience.
- You have been withdrawing socially.
- You are abusing substances.
Despite the fact that a sense of a lack of control is at the heart of the matter, there are some things you can do to regain a sense of security around what you DO have control over. No matter what is going on OUTSIDE OF YOU, there are tools you can add to your toolbox now to increase your inner calm and what is taking place INSIDE OF YOU.
How to Manage Election Anxiety
- Limit media consumption: Set boundaries on your news and social media intake. Choose reliable sources and avoid excessive exposure to negative or inflammatory content.
- Practice mindfulness: Learn mindfulness techniques like meditation or deep breathing to ground yourself in the present moment and reduce thought spinning.
- Focus on what you can control: While you can’t control the election outcome, you can control your actions. Focus on self-care, engage in activities you enjoy, and take action by voting for your preferred candidate.
- Connect with your values: Reflect on your core values and how you can actively engage with them during and after the election. This can provide a sense of purpose and agency.
- Seek social support: Connect with family and friends who share your values or engage in supportive communities. Sharing your feelings and concerns can alleviate anxiety and foster a sense of belonging.
- Engage in constructive action: Channel your anxiety into positive action. Volunteer for a cause or donate to a campaign.
- Seek professional help if needed: If anxiety becomes overwhelming, don’t hesitate to seek professional support from a therapist. They can provide additional coping strategies as well as be a sounding board if you feel you are over-relying on your support networks.
“Staying grounded in the here and now can help you not become overwhelmed with emotions,” such as the frustration, anger, worry and fear that can come with thinking about the election.” – Dr. Emanuwl Maidenberg, PhD, UCLA
Be diligent and protective over your mental health during this time. Do your best to navigate the political landscape with as much resilience as possible. This time will pass and the outcome will be what it will be. Take care of yourself within that to be the best you can be for yourself and those who need you.
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Need support ASAP? Get feedback and guidance from Lisa Brookes Kift, MFT via Ask Lisa Consultations available through her new on-platform chat service here on LoveAndLifeToolbox.com.
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The post Navigating the Political Storm: How to Manage Election Anxiety first appeared on Love And Life Toolbox.
