As election season approaches, it’s common to feel heightened anxiety and uncertainty about the potential outcomes. Politics are deeply personal and have a significant impact on our communities and lives, so it’s natural for our concerns to rise. However, when worry about the election consumes your thoughts or affects your well-being, it’s helpful to have practical ways to manage these feelings. Here, we’ll explore some effective strategies for challenging anxious thoughts and finding a sense of balance and resilience during election times.
1. Recognize Anxiety Triggers
One of the first steps in managing anxiety is understanding the situations or information that intensify your stress. Constant news updates, social media discussions, and even conversations with friends and family can contribute to anxious thoughts. Take note of when you feel your anxiety increasing and consider setting boundaries around those triggers. Try limiting the time you spend reading news updates or scrolling through social media to create a buffer for your mental health.
2. Ground Yourself in Facts, Not “What Ifs”
Anxiety often amplifies “what if” scenarios, leading us to think of worst-case outcomes. Recognize when your thoughts are spiraling toward hypothetical situations. Ground yourself by focusing on current facts rather than potential futures. For instance, ask yourself: Is this something I know for certain, or am I speculating? Re-centering on facts you can verify helps to clear away some of the noise of “what ifs” and brings you back to the present.
3. Focus on What You Can Control
During election seasons, many factors are outside our control, which can be particularly anxiety-provoking. Instead of focusing on the outcome, which is beyond our personal influence, redirect your energy to actions within your control. This could mean casting your vote, engaging in meaningful conversations, volunteering, or educating yourself and others on key issues. These efforts allow you to feel actively engaged rather than passively worried.
4. Take Breaks from Election-Related Content
It can be tempting to stay informed 24/7, but absorbing constant election-related information can lead to burnout and magnify anxious thinking. Give yourself permission to take intentional breaks. Use this time to engage in activities that are comforting, whether that’s spending time in nature, reading a book, or enjoying a hobby. Taking breaks from election coverage doesn’t mean you aren’t engaged; it means you are prioritizing your mental health.
5. Reframe Catastrophic Thoughts
Anxiety often makes everything feel like it’s “all or nothing.” If you’re worried about how the election might impact your life, take time to challenge and reframe catastrophic thinking. For instance, if you find yourself thinking, “If the outcome doesn’t go the way I want, everything will be terrible,” try asking yourself whether that thought is entirely true. This might look like replacing catastrophic thoughts with balanced perspectives, such as, “While I may be disappointed, I can find ways to support what matters to me regardless of the outcome.”
6. Lean on Supportive Relationships
Anxiety thrives in isolation, so reach out to friends, family, or mental health professionals if your thoughts feel overwhelming. Talking through your fears with a supportive person can be a powerful reminder that you’re not alone and can provide new insights or perspectives. Sometimes, voicing your concerns can help lessen their impact and make them feel more manageable.
7. Practice Mindfulness to Reduce Election Anxiety
Mindfulness can be a powerful tool for quieting anxious thinking and centering yourself in the present moment. Try a brief mindfulness exercise if you find yourself feeling stressed about election outcomes. Focus on your breathing, observe your thoughts without judgment, and gently guide yourself back to the present. Even a few minutes of mindful breathing can bring calm to racing thoughts and ease stress levels.
8. Seek Professional Support if Needed
If your anxiety about the election is affecting your daily life, know that you’re not alone and that help is available. Professional therapy provides a supportive space to explore these feelings, develop coping strategies, and reduce the emotional burden of election-related worries.
Killian Counseling Services LLC in Montclair offers a safe, compassionate environment for managing anxiety, particularly around high-stress events like election seasons. Our team of PhD-level clinicians provides individualized, evidence-based therapy, both in-person and online, to support you through anxious times and beyond. Contact us today to learn more about how we can help.
Managing anxious thinking around the election is possible with these tools, and by focusing on what you can control, connecting with others, and seeking support when needed, you can face election season with resilience and confidence.