How to Manage Anxiety Around the November Presidential Election

By Makela Mims, LMFT

The 2024 U.S. Presidential Election is fast approaching, and with it comes heightened emotions—excitement for some, stress and anxiety for others. It’s common to feel overwhelmed by the constant stream of political news, debates, and uncertainties. Whether you’re worried about the outcome, the political conversation, or the impact on the future, election anxiety is real and valid. In this blog, we’ll explore ways to manage election-related anxiety and regain a sense of calm as the election draws near.

Why Election Anxiety Feels So Intense

Election-related anxiety comes from several factors:

• Uncertainty: We fear how the election results will shape the future, affecting everything from healthcare to personal freedoms and economic stability.
• 24/7 News Cycle: The constant stream of political updates through media and social media platforms.
• Polarization: Increasing political division makes elections feel more personal, with the sense that much is at stake regardless of who wins.
• Lack of Control: Even though elections depend on public participation, individuals often feel powerless to influence the outcome, which leads to frustration and anxiety.

Understanding the roots of these emotions can help normalize your experience and motivate you to take proactive steps toward managing stress.

Practical Tips for Coping with Election Anxiety

1. Set Healthy Media Boundaries
   • Limit your exposure to election news to specific times of day.
   • Avoid doomscrolling on social media late at night.
   • Unfollow or mute accounts that promote fear or negativity.
   Why it helps: Continuous exposure to political news can amplify feelings of anxiety. Setting boundaries creates space for calm and helps you stay grounded.
2. Focus on What You Can Control
   • Make a plan to vote.
   • Engage in productive conversations within your community.
   • Volunteer for causes that align with your values, such as voter registration or community outreach.
   Why it helps: When anxiety stems from uncertainty or lack of control, taking action—however small—restores a sense of agency and purpose.
3. Stay Present with Mindfulness
   • Practice deep breathing exercises when you feel overwhelmed.
   • Use meditation apps to help you stay present in the moment.
   • Engage in hobbies that give you joy and distraction, such as cooking, reading, or crafting.
   Why it helps: Mindfulness exercises reduce stress by anchoring you in the present, preventing your mind from spiraling into “what if” scenarios.
4. Connect with Supportive Communities
   • Share your concerns with friends or family members who understand your perspective.
   • Join online or local support groups focused on mental wellness during election season.
   • Consider speaking with a therapist if the anxiety becomes overwhelming.
   Why it helps: Social support reduces feelings of isolation and helps you process emotions in a healthy way.
5. Take Breaks from Political Talk
   • Redirect conversations that feel draining or contentious.
   • Engage in activities that aren’t related to politics, such as exercising, watching movies, or spending time outdoors.
   Why it helps: Constant engagement in political discussions can drain emotional energy. Taking breaks prevents burnout and fosters balance.

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Why Voting Can Be a Form of Self-Care

Many people feel powerless during election season, but participating in the process can be empowering. Voting allows you to channel your anxiety into action. It serves as a reminder that, while no single vote can decide an election, collective action does have impact. Making a voting plan—whether it’s by mail, early voting, or on Election Day—provides a sense of control and accomplishment.

If the anxiety around election day itself feels overwhelming, consider:

• Voting early or by mail to reduce stress on November 5.
• Taking the day off or planning relaxing activities to ease tension.

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Preparing for the Post-Election Period

Regardless of the outcome, it’s important to prepare emotionally for what happens after the election. It may take time for final results to come in, which can create additional stress. Remember:

• Uncertainty is normal during close elections.
• Have a post-election plan to focus on self-care and mental well-being in the days following November 5.
• Stay engaged with causes and community efforts that matter to you, regardless of the outcome.

Embracing this mindset helps shift focus from the immediate outcome to long-term engagement and resilience.

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Closing Thoughts: Be Kind to Yourself

Elections are inherently stressful, and it’s okay to feel anxious or overwhelmed. The key is not to let these emotions consume you. By setting boundaries, focusing on what you can control, and building a support system, you can reduce anxiety and maintain your well-being throughout the election season. Remember, democracy is a marathon, not a sprint, and your mental health matters as much as your civic participation.

As the Presidential election approaches, take a deep breath. You are not alone in feeling this way, and there are always resources and strategies to help you cope with election anxiety. Voting is important, but so is taking care of yourself. Stay informed, stay engaged, and—most importantly—stay calm.