Election season can be stressful for many of us, with seemingly endless news coverage, debates over social media, and the overall intensity surrounding political events. According to a 2024 American Psychiatric Association poll, 73% of respondents reported feeling anxious about the upcoming election.
People often experience heightened levels of anxiety, fear, anger or sadness because of the compounded stress of the 24/7 news cycle and unique challenges of election seasons. “Day-to-day life is already very challenging for most everybody,” says Scott Gspandl, MD, a psychiatrist and behavioral health specialist at OhioHealth. “When you layer on additional life stressors, such as a general election, this can lead an increased production of cortisol, which is our body’s natural stress hormone.”
As our bodies produce more cortisol, this election stress can lead to discomfort — both physically and emotionally. The American Psychological Association reported that, in national surveys, close to half of US adults say politics is a significant source of stress, and has led to problems like lost sleep, shortened tempers, and obsessive thoughts. Political events can often make emotional reactivity and physical health worse. In times like these, it’s essential to learn how to recognize signs of increased stress and understand how to take care of your mental health.
Recognizing the signs of election-related stress
Identifying stress early is key to managing it. Election-related anxiety can creep up in subtle ways. “Most of us spend much of the day moving from item to item all day long,” said Dr. Gspandl. “There isn’t as much time spent thinking about the nature of our thought and behavioral patterns. We don’t always recognize how much media we might be consuming, how much we’re watching television, or how much we’re scrolling on the phone because these activities become ingrained in our day-to-day habits.
Dr. Gspandl suggests trying to recognize the signs by asking yourself:
- What do you find yourself thinking and being worried about? What stressors are within your control, and what are outside of your control?
- How are you feeling? Do you feel angry, frustrated, sad or irritable? These are all emotions that can be driven by thinking patterns.
- What are the activities you are engaging or not engaging in as a result of your thinking patterns and feelings? Is your daily routine disrupted by these feelings?
Recognizing these patterns can help you catch election-related stress before it becomes unmanageable.
The role of social media in election stress
Social media can be a double-edged sword. While it keeps us informed, it can also inflame emotions and deepen divides, especially around elections. Beyond election news, social media has provided a daily window into events and elections that are happening around the globe as well. Constant exposure to negative events can heighten anxiety.
“Our brains weren’t evolved to witness stress on this global scale daily… when you’re inundated with problems on a daily basis, many of which you have limited control over, every single one of those can become an anxiety provoking event you have to reconcile,” says Dr. Gspandl. “While some individuals feel comforted, or more in control, by watching every minute of every debate and following various social media accounts, this might do the opposite for others.”
Taking intentional breaks from social media platforms can help reduce your exposure to heated political discourse. If you choose to stay on social media, try to curate your feed mindfully. Follow accounts that align with your mental well-being, make sure to mix in positive stories to help counterbalance the heaviness of the new cycle, and consider unfollowing or muting overly negative or politically aggressive accounts.
Managing political conversations with friends and family
Social media is intertwined not only with our news cycle, but also with our personal lives, since it’s often a main form of keeping up to date with our hobbies, friends, family and other relationships. Social media can even reveal that you and the important people in your life have differing political views.
“Our lives are a balance of stress and support,” says Dr. Gspandl. “When you find out a family member you love has different political ideologies than yours, that can create a divide where now it feels like you’re losing someone who you viewed as supportive.” So, where you once had support and trust, you now have stress associated with that person.
Conversations about politics can be stressful, especially if friends or family members have differing views. Dr. Gspandl recommends three strategies to help navigate these conversations:
- Find common ground: Despite differences, most of us want the same things in life — love, support, and security. Keep this in mind to foster empathy.
- Be open to differences in opinion: Accept that it’s natural to have varied opinions. Set the expectation with yourself and the people you care about that you don’t have to agree on everything. Diversity in our opinions can create conflict, but it can also be beneficial.
- Offer support: Let loved ones know you’re there for them, even if you don’t see eye to eye politically. Small gestures, like saying “I’m here for you” or reminding someone you love them, can make a tremendous difference. Be generous with your care.
Dr. Gspandl reminds us that “elections do a really nice job of highlighting these big differences in beliefs and using them to divide people when most all of us really want similar things: To feel connected with other people, to feel loved, supported, and valued.”
Self-care strategies for managing election stress
Set boundaries on news and social media. With constant exposure to distressing news, setting limits is essential. One strategy is to schedule your news consumption, avoiding it before bed or during meals. Social media can exacerbate stress as it amplifies political debates and negativity.
Dr. Gspandl recommends finding times to physically separate yourself from your phone. “When I get home from work,” he says, “I put my phone in the bedroom and create a physical barrier with it. Otherwise, it can feel very difficult to not check emails, news, or other content whenever there is five seconds of idle time.”
Create a balanced daily or weekly routine. As the days get shorter, and election stress overlaps with seasonal affective disorder (SAD), it’s crucial to maintain a routine. Plan meaningful activities, whether that be exercising, spending time with loved ones, a walk out in nature or other hobbies that help to ground you. As the season changes, make sure to regularly include activities that bring you joy.
Integrate mindfulness and relaxation techniques into your routine. Practicing mindfulness can help you stay in the present and avoid ruminating on worst-case scenarios. Techniques like deep breathing, progressive muscle relaxation, or guided meditation can help calm your mind. These practices are proven to reduce stress and can be easily incorporated into your daily routine. Dr. Gspandl points out that these techniques help “ground yourself in the present,” shifting focus away from uncontrollable future outcomes.
Practice sublimation. At its simplest form, sublimation is when you take something negative and turn it into a positive action. “You only have a certain amount of time to have a positive impact on your community and the people you love,” says Dr. Gspandl. “When you start to get stressed about things, take actions to turn that into a positive. This helps to reconcile anxiety in a productive way instead of feeling powerless.”
For example, if you feel stressed about a certain political issue, donate to a related cause or organization. This is a small, direct, positive impact you can make to feel like you have more control over the issue. Another example: when you’re feeling the weight of the election season, use it as an excuse to schedule time with somebody meaningful, call a friend or take time to exercise.
When to seek professional help
If you ever feel overwhelmed by the election season and need someone to talk to, consider reaching out to your primary care doctor or a local therapy agency. “It’s always easier to address mood or anxiety symptoms when they’re mild,” Dr. Gspandl advises. Reaching out early can help prevent more severe mental health issues. If you find yourself in crisis, you can go to the emergency department or call the Suicide and Crisis Lifeline at 988.
Remember: election anxiety is a common experience and there are ways to manage it effectively. By setting boundaries, practicing mindfulness, and supporting one another, we can navigate election seasons with more resilience and peace.
