The world feels so divided these days, especially when it comes to politics. All you have to do is turn on the television or scroll social media to see people arguing about the upcoming presidential election. Although many people agree that the negative, sometimes even hateful rhetoric has gone too far, it doesn’t seem to slow anyone down. It can be a lot to take in, and it’s just getting started.
This post provides some ideas for managing political anxiety and what to do when election-related stress gets to be too much.
Understanding Political Anxiety
What is political anxiety? Is this just a made-up thing?
It’s not made up. Your feelings are real and valid.
Political anxiety is the stress, fear, or unease people experience in response to political events, decisions, or the overall political climate. This form of anxiety can manifest as worry about the future, frustration with the political system, or fear of negative outcomes stemming from political actions.
Causes of political anxiety include:
- Polarization and Division. Increasing political polarization can lead to heightened tensions and conflicts, causing anxiety for people who feel that their values are being threatened.
- Media Influence. Constant exposure to politically charged news, social media discussions, and sensationalized reporting can amplify feelings of anxiety. The 24/7 news cycle and constant access to information can contribute to a sense of impending crisis.
- Economic Uncertainty. Political decisions that affect the economy, such as tax policies, trade agreements, or healthcare reforms, can create uncertainty and fear about financial stability. People may worry about job security, rising costs, or changes to their standard of living.
- Social Issues and Identity Politics. Debates over social issues like immigration, civil rights, or climate change can trigger anxiety, especially for those whose identities or values are directly impacted.
- Misinformation and Disinformation. The spread of false or misleading information can create confusion and mistrust, making it difficult for people to discern the truth.
- Erosion of Trust in Institutions. When people lose trust in political institutions, such as the government or courts, they may feel powerless or fearful about the future.
- Personal Impact. Political decisions that directly affect you or your loved ones — such as changes in healthcare, education, or civil liberties — can cause significant stress and worry.
- Global Events. International conflicts, trade wars, or diplomatic tensions can also contribute to political anxiety, as people fear the broader implications for global stability and security.
In short, political anxiety is simply anxiety that is caused by events seemingly far outside of our control and the inability to do much to control or change them.
The Effects of Political Anxiety
Now that you have a name for the political stress you’re feeling, you may be able to recognize some of the effects that it’s having on your life.
Effects of political anxiety include:
- Increased Stress and Worry. Political anxiety can lead to chronic stress, characterized by constant worry about political developments, the future, or the impact of policies on personal and societal well-being.
- Depression and Anxiety Disorders. Prolonged exposure to political stressors can contribute to the development or worsening of anxiety disorders and depression, especially if you feel powerless or overwhelmed by the political climate.
- Feelings of Helplessness. You may experience a sense of helplessness or lack of control of your circumstances, leading to disengagement or apathy toward political participation.
- Avoidance or Withdrawal. Some people may choose to avoid political news, discussions, or social media to reduce anxiety, leading to a decrease in civic engagement or awareness of current events.
- Increased Activism. Conversely, political anxiety can motivate others to become more politically active, engaging in protests, advocacy, or voting as a way to combat their fears and exert control over the situation.
- Changes in Media Consumption. Anxiety may lead to changes in how people consume media, with some seeking out only like-minded sources to avoid conflicting information, while others may become overly consumed with political content, exacerbating their stress.
- Strained Relationships. Political disagreements can strain personal relationships, leading to conflicts with friends, family, or colleagues, especially in highly polarized environments.
- Social Polarization. Political anxiety can contribute to increased social polarization, where people retreat into echo chambers and become less willing to engage with those who hold opposing views, deepening societal divides.
- Decreased Trust in Institutions. As anxiety erodes trust in political institutions, it can lead to cynicism, decreased voter turnout, and a decline in faith in democratic processes.
- Sleep Disturbances. Anxiety, including political anxiety or election-related anxiety, can lead to sleep disturbances, such as insomnia or poor-quality sleep, which can further exacerbate stress and negatively impact overall health.
- Physical Health Problems. Chronic stress associated with political anxiety can contribute to physical health issues, such as headaches, gastrointestinal problems, or cardiovascular issues, due to the prolonged activation of the body’s stress response.
- Increased Risk of Substance Abuse. Some people may turn to alcohol, drugs, or other substances as a coping mechanism to manage their political anxiety, increasing the risk of addiction and its associated health problems.
- Impaired Decision-Making. Anxiety can cloud judgment, leading to impulsive or emotionally driven decisions, rather than reasoned, informed choices. This can affect voting behavior, support for policies, or opinions on political issues.
- Polarized Voting Behavior. People experiencing political anxiety may gravitate toward extreme positions or candidates, believing that more drastic measures are necessary to address their concerns.
Signs or Symptoms of Political Anxiety
You may recognize some of the effects above in yourself. But how can you tell if the political stress you’re feeling is just an annoyance or something you may need to take more seriously?
Signs of political anxiety include:
- Persistent Worry or Fear. Constantly feeling anxious or fearful about political developments, the upcoming election, or the impact of government policies on personal or societal well-being.
- Irritability or Anger. Feeling easily frustrated, irritable, or angry when discussing politics or encountering differing political opinions.
- Feelings of Helplessness or Hopelessness. Experiencing a sense of powerlessness or despair, believing that nothing can be done to change the political situation or that the future is bleak.
- Intrusive Thoughts. Recurrent, unwanted thoughts about political issues or events, even when trying to focus on other tasks or activities.
- Difficulty Concentrating. Struggling to concentrate on work, school, or personal tasks due to preoccupation with political news or concerns.
- Catastrophic Thinking. Imagining worst-case scenarios related to politics, such as believing that certain policies or elections will lead to catastrophic outcomes.
- Avoidance. Avoiding political news, discussions, or social media to prevent anxiety triggers, which can lead to disengagement from current events and civic responsibilities.
- Compulsive Monitoring of News. Constantly checking news updates, social media, or political websites, feeling compelled to stay informed, even when it increases anxiety.
- Isolation. Withdrawing from social interactions, particularly with people who have differing political views, to avoid conflict or stress.
- Sleep Disturbances. Difficulty falling asleep, staying asleep, or experiencing restless sleep due to anxiety about political matters.
- Physical Tension. Experiencing muscle tension, headaches, or a general sense of physical unease as a result of stress related to politics.
- Fatigue. Feeling constantly tired or lacking energy, which can result from the mental and emotional toll of political anxiety.
- Strained Relationships. Experiencing tension or conflict in personal relationships due to political disagreements or differing views on political issues.
- Polarized Social Interactions. Engaging only with like-minded individuals and avoiding those with opposing views, which can lead to echo chambers and increased polarization.
- Decreased Productivity. Finding it difficult to focus on work, studies, or daily tasks because of preoccupation with political concerns.
- Changes in Appetite. Experiencing changes in eating habits, such as overeating or loss of appetite, due to anxiety or stress related to politics.
- Substance Use. Using alcohol, drugs, or other substances as a way to cope with the stress or anxiety related to the political climate.
- Somatic Complaints. Developing unexplained physical symptoms like stomach aches, headaches, or chest pain that may be linked to stress or anxiety about politics.
- Heightened Sensitivity to Stress. Becoming more sensitive or reactive to other stressors in life, with political anxiety exacerbating the overall stress load.
Strategies for Managing Political Anxiety
It’s probably good to know that this political stress or election anxiety you’re feeling has a name and that others on both sides are likely feeling it too. But just because we’re all in this together doesn’t mean you can ignore this political anxiety or think the election stress will stop after November. Here are some ways to manage political anxiety.
Limit News Consumption
The sheer amount of political information available can be overwhelming. It can be difficult to separate truth from fiction and lead to overconsumption. And while it’s important to be informed, that doesn’t mean you need to excessively gather political information.
It’s best to set boundaries by limiting the amount of time you spend consuming news or engaging with political content. Designate specific times of the day for checking news updates rather than constantly monitoring the news cycle.
Also, choose your sources carefully. You can spend a lot of time watching cable “news” networks or collecting false information from social media, which will only add to anxiety. Instead, focus on consuming news from reputable, balanced sources that provide factual reporting.
Practice Mindfulness and Relaxation Techniques
When you feel yourself starting to get anxious or stressed about politics, the election, or someone else’s views, consider practicing some relaxation techniques like:
- Mindfulness Meditation. Engage in mindfulness meditation to help stay grounded in the present moment and reduce the intensity of anxious thoughts about the future.
- Deep Breathing Exercises. Practice deep breathing techniques to calm the nervous system and reduce physical symptoms of anxiety.
- Progressive Muscle Relaxation. Use progressive muscle relaxation exercises to release tension in the body and promote a sense of physical and mental relaxation.
Stay Engaged With Limits
It’s important to be politically engaged, but it’s vital to know your limits, too.
Engage in political activities that align with your values, such as voting, volunteering, or advocacy, as a way to channel anxiety into positive action.
But recognize when engagement is becoming overwhelming, and take breaks when needed to prevent burnout.
Focus on What You Can Control
You can’t control who is elected president in November, but you can exercise your right to vote and advocate publicly for policy or even candidates that you believe in.
Focus on achievable personal or community goals that allow you to make a positive impact.
Stay Connected With Supportive Communities
Social support is critical to combating all types of mental health concerns, including anxiety. Talk to friends, family, or support groups who share your concerns and can offer understanding and encouragement.
But be mindful of engaging in heated political debates, especially on social media. They only increase anxiety and strain relationships.
Engage in Self-Care
Take time to care for yourself. Prioritizing sleep, movement, and a nutritious diet makes you physically and emotionally stronger and more prepared to handle life’s challenges, even those that may seem insurmountable.
Limit Social Media Use
There’s a whole lot of bad information out there in social media, and it can get you super worked up. Restrict the amount of time spent on social media platforms, especially those that contribute to political stress. Also, follow accounts and pages that promote positivity, well-being, and factual information, and consider unfollowing or muting sources of stress or negativity.
Use Cognitive Behavioral Techniques
Use cognitive behavioral techniques to identify and challenge irrational or catastrophic thinking related to politics. Ask yourself, “What also could be true?” or “What else might happen if that comes to be?” Reframing the situation helps you recognize that change takes time and setbacks may be necessary to achieve something great.
Seek Professional Help
Don’t forget that help is available. You don’t need to try to fight anxiety on your own, regardless of what’s causing it. If election stress or political anxiety is negatively impacting you, seek help from a mental health professional who can teach you tools for combating difficult emotions.
Use All Counseling’s Directory
Ready to find a mental health professional who can help you deal with anxiety? All Counseling’s therapist directory can help. Simply search for a therapist in your area who specializes in anxiety, then reach out to schedule an appointment.
