Election Stress
The 2024 U.S. presidential election is here, stress levels are soaring. Conversations at dinner tables, social media feeds, and news outlets are filled with heightened emotions, leaving many Americans feeling overwhelmed, anxious, and even hopeless. From fear of political instability to concerns over the future of healthcare, education, and civil rights, the weight of the election can feel unbearable.
In recent years, political anxiety has become a growing mental health concern. According to a survey conducted by the American Psychological Association (APA) during the 2020 election cycle, more than two-thirds of U.S. adults reported that the presidential election was a significant source of stress. But why does this happen? How does our mental health get so deeply entangled with political outcomes? And more importantly, what can we do about it?
In this post, we’ll explore insights from a psychiatrist who offers several self-help methods, backed by science, to help reduce feelings of despair and stress around elections. We’ll dive into the mental health impact of political stress, how these levels compare to past elections, and why reading the news may be contributing to the problem. Most importantly, we’ll share strategies to protect your well-being during this intense time.
The Mental Health Impact of Election Stress
Elections have always been a source of tension, but recent political events have amplified anxiety and emotional fatigue. Studies show that political divisions and fears of uncertainty can trigger psychological stress, including symptoms of anxiety and depression. The APA’s 2020 “Stress in America” report found that 77% of Americans said the future of the nation was a significant source of stress. Many felt helpless or trapped in a cycle of constant worry about political decisions beyond their control.
Dr. David Rosmarin, a psychiatrist featured in Scientific American, explains that political stress doesn’t just affect those closely tied to the political process—it touches everyone. People experience what he calls “anticipatory anxiety,” where the mere thought of political outcomes provokes intense worry, affecting sleep, relationships, and work. Chronic exposure to this type of stress can lead to burnout and feelings of hopelessness.
Comparing Election Stress Over Time
Is the stress around this election worse than before? According to data, it might be. The current political climate is uniquely charged, with higher stakes than in previous election cycles due to increased media exposure, polarization, and social media’s role in amplifying conflict. A study published by the Pew Research Center in 2020 found that 59% of U.S. adults found the news surrounding the election to be very stressful, a significant increase from previous elections.
Moreover, ongoing crises like the COVID-19 pandemic, economic uncertainty, and social justice movements have added layers of stress, making political outcomes feel more personal than ever before. This heightened sense of anxiety is not only affecting individuals but also eroding social cohesion. A 2023 APA report indicated that continued political division is weakening relationships and increasing feelings of isolation.
The Role of News and Social Media
One of the main contributors to election-related stress is media consumption. Constantly scrolling through political news, debates, and commentary creates a “doomscrolling” effect. The brain, wired to focus on threats, becomes hyper-vigilant when exposed to negative information, particularly about the future. Studies show that excessive news consumption can activate the body’s stress response, leading to physical and emotional exhaustion.
Dr. Rosmarin points out that staying informed is important, but overexposure to politically charged content—especially if it’s negative or sensationalized—can leave us feeling powerless. He suggests a more mindful approach to media consumption, limiting exposure to emotionally charged news, and being selective about when and how we engage with political content.
Practical Strategies for Managing Election Stress
The good news is that there are ways to manage this stress and protect your mental health. Here are some of the psychiatrist-recommended strategies to reduce political anxiety:
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Limit News Exposure: Instead of consuming political news all day, set specific times to check the headlines. This will prevent you from becoming overwhelmed by constant negativity. Stick to reputable sources and avoid sensationalism.
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Focus on What You Can Control: Feelings of helplessness can worsen anxiety. Focus on the things within your control, like voting, volunteering, or having constructive conversations with others. Taking action, no matter how small, can foster a sense of agency.
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Practice Mindfulness: Mindfulness techniques like meditation and breathing exercises can help you stay grounded in the present moment, preventing your mind from spiraling into “what-if” scenarios about the future.
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Maintain Healthy Boundaries in Conversations: Election talk can quickly become emotionally charged. Set clear boundaries with friends, family, or colleagues about how much political discussion you’re willing to engage in.
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Stay Connected: Social support is a crucial buffer against stress. Instead of focusing on political divisions, seek connection with loved ones, and emphasize common values.
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Seek Professional Help: If political anxiety becomes unmanageable, reaching out to a mental health professional is a vital step. Therapies like cognitive-behavioral therapy (CBT) and neurofeedback can help reframe negative thoughts and regulate stress responses.
Moving Forward
The political landscape will always be filled with challenges, but how we respond to it mentally and emotionally is within our power. By adopting healthier coping strategies and taking charge of our media consumption, we can protect our mental health and remain hopeful, even during turbulent times. While we may not have control over political outcomes, we do have control over how we navigate this stress.
By recognizing the impact of election stress and implementing self-care strategies, we can weather the storm of political anxiety and emerge more resilient as individuals and as a nation.
-A Balanced Brain is a Better Brain for a Happier Life-