During an election season, it’s completely understandable to feel heightened anxiety or worry. The election anxiety definition is the emotional and physical stress responses triggered by the political climate, often exacerbated by media coverage and perceived threats to personal and community well-being, as defined by Harvard Health Publishing

So it’s natural for uncertainty and potential changes to stir up feelings of vulnerability and stress. That’s why it’s so important to take steps in managing election stress. 

Let’s explore some practical ways to help reduce this anxiety

2. Limit Media Exposure

Constant exposure to political news tends to heighten anxiety and stress. Limiting this can reduce election burnout and overwhelm.

Opportunities to Implement:

• Designate Times: Allocate specific times of the day to catch up on the news, and avoid watching the news right before bed so your sleep is not disrupted.
• Curate Your Feed: Train the algorithm by following credible sources and avoiding sensationalist media. Unfollow or mute accounts that frequently post distressing content.

Take Breaks: Regularly unplug from social media and news outlets. Engage in activities that do not involve screens, such as reading, hobbies, or spending time outdoors.

3. Build a Support Network

A supportive community can provide comfort, share the emotional burden, and decrease feelings of isolation.

Opportunities to Implement:

• Connect with People You Trust: Reach out to friends, family, or support groups who understand your concerns and can offer emotional support.
• Plan Times for Fun: Participate in activities that spark creativity and laughter to foster connection through joy.

4. Practice Self-Care 

Intentionally planning activities that take care of yourself provides opportunities to trade stress for peace and contentment.

Opportunities to Implement:

• Hobbies and Interests: Dedicate time to activities that capture your interest.
• Nature Exposure: Being outdoors has been shown to reduce stress and improve mood.
• Creative Expression: Engage in creative outlets like drawing, writing, or playing music to express emotions and distract from stressors.

6. Consider Individual Therapy

• If maintaining a routine is challenging due to overwhelming stress, individual therapy can provide personalized strategies and support.
• If limiting media exposure does not alleviate anxiety, speaking with a therapist can help develop healthier media consumption habits and coping mechanisms.
• If anxiety becomes overwhelming, consider reaching out to a therapist or counselor who can provide specialized support.

6. Consider Individual Therapy

• If maintaining a routine is challenging due to overwhelming stress, individual therapy can provide personalized strategies and support.
• If limiting media exposure does not alleviate anxiety, speaking with a therapist can help develop healthier media consumption habits and coping mechanisms.
• If anxiety becomes overwhelming, consider reaching out to a therapist or counselor who can provide specialized support.

7. Consider Couples Therapy

• If strong political opinions are causing conflict in the relationship
• If election stress is straining daily interactions with each other.
• If you’re looking for a safe space for both of you to express your fears, anxieties, and hopes about the future.