Your 2024 Election Mental Health Toolkit

Published July 22, 2024 by Zencare Team and Clinically Reviewed by Rebekah Ferguson, LMHC

As the 2024 presidential election approaches, many Americans find themselves grappling with heightened levels of stress and anxiety. Political campaigns, debates, and constant media coverage can create a sense of unease that permeates daily life. To help navigate this challenging time, we've put together a comprehensive mental health toolkit. This guide aims to provide understanding, coping strategies, and resources to manage election-related stress and maintain emotional well-being.

Understanding Election Anxiety

Election anxiety is a growing concern in the United States. According to a recent survey, over 40% of Americans are experiencing signs of anxiety or depression, with a significant portion attributing their increased anxiety to the relentless coverage of the election in news and social media (GeneSight Mental Health Monitor survey by Myriad Genetics). This anxiety is often characterized by:

Heightened Stress Levels: The acrimonious nature of political campaigns can create a pervasive sense of tension.
Concerns Over High-Stakes Issues: The economy, reproductive rights, immigration, and other critical issues add to the stress.
Uncertainty About the Election Outcome: The lack of control over the results can be deeply unsettling.
Emotional Responses to Political Events: Intense emotions can be triggered by political news and discussions.

These factors combine to create an atmosphere where anxiety can thrive, making it crucial to understand the underlying causes and symptoms of election-related stress.

Election Stress Disorder

While "Election Stress Disorder" is not an official diagnosis, the concept captures the intense distress some people feel during election seasons. This disorder manifests in various ways, including:

Escalating Unease: As Election Day nears, feelings of anxiety may intensify.
Difficulty Managing Anxiety: The ongoing nature of campaigns can make it hard to find relief.
Heightened Emotional Responses: Reactions to political news can become more pronounced, leading to emotional exhaustion.

According to experts from the University of South Florida, many Americans may be experiencing election-related distress without realizing it, with negative impacts exceeding desirable levels . This stress can manifest as obsessive thoughts about the election, difficulty concentrating on daily tasks, strained relationships due to political disagreements, and increased irritability or mood swings. Recognizing these symptoms is the first step toward managing them effectively.

The Role of Political Polarization

Political polarization significantly contributes to election anxiety. The increasing ideological divide in the U.S. has made political discussions more contentious and emotionally charged. Key factors include:

Intense Debates: Controversies surrounding candidates and their platforms can fuel anxiety.
Concerns Over Competence and Legal Challenges: Issues like Trump's legal battles and Biden's performance can heighten stress.
Broader Implications for Democracy: Fears about the state of democracy add pressure on voters.

Research from Brown University shows that the United States has become increasingly politically divided in recent decades. Research from Pew Research Centre also supports this. This polarization manifests in several ways:

Increased Ideological Distance: The gap between political parties has widened, leading to more extreme positions.
Growing Animosity: Supporters of different parties often view each other with hostility rather than as fellow citizens with differing views.
Decreased Willingness to Compromise: Political leaders and voters alike are less willing to find middle ground, leading to gridlock and frustration.
Perception of Threat: Political opponents are often seen as existential threats, increasing the emotional stakes of elections.

The impact of this polarization on election anxiety is substantial. As the perceived stakes of elections increase due to heightened political divisions, individuals may experience more intense stress and anxiety about potential outcomes .

Media Overload

The overwhelming amount of political content in the media is a major driver of election anxiety. Many Americans report that constant exposure to election news and social media contributes to their stress. Mental health professionals suggest establishing boundaries to limit exposure to political content:

Limit News Consumption: Designate specific times for checking news updates to avoid constant bombardment.
Curate Social Media Feeds: Unfollow or mute accounts that contribute to stress.
Take Digital Detoxes: Regular breaks from digital devices can help reduce anxiety.
Media Bias/Fact Check: Sensational news stories, particularly on social media, can exacerbate stress; utilizing platforms such as Reuters, Poynter could mitigate this distress.

The relentless coverage can make it feel like there is no escape from the election, exacerbating feelings of helplessness and distress. By managing media consumption, individuals can create a healthier balance and protect their mental health.

Coping Strategies

Managing election-related stress requires proactive steps and self-care. Here are some strategies recommended by experts:

Disconnect from Overwhelming Discourse: Reduce exposure to news and social media to prevent information overload.
Focus on Personal Well-Being: Engage in activities that promote mental and physical health, such as exercise, meditation, and hobbies.
Volunteer for Preferred Candidates: Channeling energy into constructive activities can provide a sense of control and purpose.
Seek Professional Assistance: Therapy can offer support and coping mechanisms.
Spend Time Outdoors: Nature can have a calming effect and help alleviate stress.
Practice Mindfulness Techniques: Techniques like deep breathing and meditation can help manage anxiety in the moment.
Connect/Commit: Stay on top of your commitments to yourself, your self-care and what's important to you as your priority.

Dealing with Uncertainty

The uncertainty surrounding election outcomes is a significant trigger for anxiety. This is particularly true for young, first-time voters who are concerned about the potential impact of the election on their futures . To cope with this uncertainty:

Acknowledge Your Feelings: Recognize and accept your emotions as valid.
Focus on What You Can Control: Concentrate on actions you can take, such as voting and advocating for causes you believe in.
Stay Informed, Not Overwhelmed: Balance staying informed with protecting your mental health by limiting excessive media consumption.
Seek Support: Talk to friends, family, or mental health professionals about your concerns.
Alternate Living: According to the US State Department, there are already around 9 million citizens living abroad. While this process takes thorough research and preparation, for some it can be well worth the effort.

Navigating Political Conversations

Political discussions can be a significant source of stress, especially when opinions clash. Here are some tips for handling these conversations:

Set Boundaries: Politely decline to engage in political discussions if they cause you distress.
Agree to Disagree: Accept that it's okay to have differing opinions without needing to convince others.
Stay Respectful: Approach conversations with empathy and respect, even when disagreements arise.
Take Breaks: If a conversation becomes too heated, step away and take a break to cool down.

However, if you find it difficult to set boundaries, or if you’re living with someone or family that doesn’t share your political beliefs, political conversations may be hard to escape from. If you’re constantly in an environment that is distressing, these tips may not be helpful. We asked a therapist what advice they might give a client in the same position.

“I would affirm how challenging the situation is, and explore the interpersonal dynamic between the client and the other person. For example, are they willingly engaging in the conversation, or are they doing so more out of a sense of obligation? If they are willingly engaging, I would encourage the client to clarify their desired outcome from the conversation, and together we would explore interpersonal effectiveness skills that can be used towards that goal. If the client does not want to have the conversations, I would discuss components of boundary setting that they could implement, starting with identifying for themselves what is being triggered in them during the conversations, what boundary is being crossed, and from there, teach assertive ways to communicate their boundaries to others, as well as identifying strategies to maintain established boundaries,” says Rebekah Ferguson, LMHC.

Setting boundaries and managing interactions around political topics can help preserve relationships and reduce stress. But if you find that your environment puts you in a challenging position, engaging with a mental health professional to learn how to communicate effectively to maintain your mental health and well-being may be the right choice.

The Importance of Self-Care

Self-care is crucial during election seasons. Incorporate these practices into your routine to help manage stress:

Physical Activity: Exercise releases endorphins, which can improve mood and reduce stress.
Healthy Eating: A balanced diet can support overall well-being.
Adequate Sleep: Ensure you get enough rest to help your body and mind recover from stress.
Relaxation Techniques: Practices like yoga, meditation, and deep breathing can help calm your mind.

Seeking Professional Help

If election anxiety becomes overwhelming, it's important to seek support. Zencare can help you find a therapist who understands your unique needs and provides a safe, supportive space. Here's how Zencare can assist:

Interactive Filters: Use our filters to find therapists based on specialty, identity, gender, and other factors.
Therapist Videos: Watch videos to get a sense of each therapist's approach and vibe.
Free Consultations: Book consultations to ensure a good fit before committing.

We asked a therapist how they would support a client who may be experiencing anxiety stemming from election or politics.

“I would normalize and validate their anxiety, and from there ask questions to better understand the worldview of the client. This is an important step because aspects such as socio-economic status, immigration status, as well as political affiliation, cultural, racial and gender-based identities can lend to very different lived experiences and perspectives, and this is crucial to keep in mind, when offering support. I would also remind them that although the current political dynamic may seem novel to us in the US, other countries have dealt with similar political dynamics; I would encourage them to explore examples of effective resistance from historical examples. I would ask them to identify and make habitual any grounding practices that honors their spirituality and or helps to settle the nervous system, such as yoga, meditation breathwork, prayer, chanting, etc. Lastly, connecting with others and finding supportive communities can be very helpful in navigating election distress,” says Rebekah Ferguson, LMHC.

Therapy can provide tools and strategies to manage anxiety, improve emotional regulation, and build resilience during stressful times.

Building a Support System

Having a strong support system is vital for managing election stress. This can include friends, family, support groups, and online communities. Here are some tips for building and maintaining a support system:

Reach Out: Don't hesitate to talk about your feelings with trusted individuals.
Join Support Groups: Consider joining groups that focus on managing stress and anxiety.
Engage in Community Activities: Participating in community events can provide a sense of connection and support.
Utilize Online Resources: Online forums and social media groups can offer support and solidarity.

Developing Long-Term Resilience

Building long-term resilience is essential for coping with not only election-related stress but other life challenges as well. Here are some strategies for developing resilience:

Practice Gratitude: Regularly reflecting on what you're grateful for can improve overall well-being.
Develop Problem-Solving Skills: Learning to effectively solve problems can reduce feelings of helplessness.
Build Strong Relationships: Foster connections with others to create a reliable support network.
Maintain a Positive Outlook: Focus on positive aspects of life and try to maintain a hopeful perspective.

Conclusion

The 2024 election is a significant event that can bring about substantial stress and anxiety. For populations that have been historically harmed and disenfranchised by governing systems, these feelings can be intensified. By understanding the sources of election anxiety, setting boundaries with media consumption, practicing self-care, and seeking professional support, you can better navigate this challenging time. Remember, it's essential to take care of your mental health and reach out for help when needed. For more resources and to find the right therapist for you, visit Zencare and explore our comprehensive support options. Together, we can navigate this election season with resilience and hope.

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