The buildup to the 2024 U.S. presidential election has stirred intense emotions across the nation, leaving many feeling anxious or even overwhelmed. Experts are emphasizing the importance of managing this election-related stress, especially as the election day approaches. With approximately 73% of American adults reporting elevated levels of anxiety related to the election, the stakes appear high. Various strategies have emerged as effective ways to cope with the anxiety surrounding election results and the political climate.
To begin with, it’s useful to recognize how political conversations can escalate tensions, particularly within families or friend groups. The divisiveness brought about by differing political ideologies can lead to misunderstandings and rifts. According to Rosie Acosta, a meditation and mindfulness teacher associated with Headspace, it's particularly important to focus on your breathing. "I can control how I'm breathing," she said, emphasizing the calming power of mindfulness and being present.
The Cleveland Clinic's Dr. Susan Albers also points out the common feeling of loss of control among voters due to the unpredictable nature of politics. “We like to feel we have plans and certainty,” she stated. This uncertainty has led many to experience challenges such as insomnia, stress, and worry, common complaints during this pivotal election year.
Another effective coping strategy is to limit media exposure. Experts suggest tuning out the constant stream of election coverage, particularly on social media, which can exacerbate anxiety. Instead of engaging with relentless updates, checking reputable news sources for balanced reporting can help mitigate feelings of overwhelm. Ayo Johnson, Executive Director of Mental Health America of Central Carolinas, advises people to focus on self-care during this period, noting the physical and emotional toll taken by prolonged anxiety.
For those preoccupied with election outcomes, practicing mindfulness can provide relief. Simple breathing exercises or focused meditation can bring clarity and peace of mind. Acosta has even developed specific guided meditations targeted at reducing strains from political discussions. These sessions offer helpful resources for those overwhelmed by political tensions, and encourage individuals to prioritize self-care.
Establishing boundaries during conversations can also be pivotal. Setting limits on political discussions at family gatherings—especially around Thanksgiving—can help maintain peace. If tensions escalate or conversations become unproductive, simply redirecting the topic or stepping away can create healthier interactions. Acosta recounts learning from past experiences where political debates turned holidays sour by framing different emotions surrounding political discussions.
One common pitfall during election seasons is becoming too wrapped up in the divisive rhetoric. The negative language used by politicians can lead to feelings of fear and frustration, noted Petros Levounis, professor and chair of the Department of Psychiatry at Rutgers New Jersey Medical School. The feeling of threat created by political advertising can heighten anxiety and lead individuals to withdraw from normal routines.
Leading up to the election, experts encourage finding healthier outlets for stress relief. Regular physical activity, sleep, and healthy eating stand out as straightforward yet highly effective activities for managing anxiety. These practices may sound somewhat banal, but Levounis emphasizes their core role in well-being during tumultuous times. “People are often advised to engage with their body and their mind collectively when stress levels rise,” he said.
The emotional roller-coaster of election night can evoke strong reactions too. Many Americans are gearing up to monitor election outcomes closely, but experts remind voters to maintain perspective and manage expectations. Recognizing your emotional state and not letting it spiral out of control can be helpful strategies for managing reactions during the final vote count. Setting aside time for enjoyable activities can also create space for reflection and provide distractions from the immediate tension surrounding election results.
While some people look for companionship or camaraderie during election season, others may choose solitude as they navigate their thoughts. According to Shauna Olson Hong, director of counseling services at California State University, East Bay, it's important to find the right balance and maintain limits on distressing news interactions. For those with very close ties to communities or family members—particularly among minority groups—the emotion of anxiety can run particularly high, and strategies for redemption and empowerment may be important.
Acosta’s experiences also lead to the conclusion of focusing on what’s controllable. She notes, "We often focus on the uncertainty outside and not enough on what we can control within ourselves." Radical acceptance of what’s beyond control can also provide some relief. Recognizing limitations and directing energy toward personal development and growth is something many find transformative during election cycles.
Utilizing intuitive movements, such as yoga, or even walking outdoors, can catalyze improved moods and emotional resilience. Experts have emphasized the link between physical activity and mental wellness, especially amid high-stakes environments. By embracing physical engagement through exercise or group classes, people may find supportive community interactions enriching their mental state away from the fray of political upheaval.
Finally, staying engaged with the democratic process can help mitigate feelings of helplessness. Organizations like "When We All Vote," co-founded by former First Lady Michelle Obama, combine efforts to engage voters and provide helpful mental health resources here. Understanding political engagement as part of being involved can create additional avenues for constructive outlet and reinforce feelings of control over one's choices, even if outcomes differ from expectations.
While election anxiety may be prevalent, many tools exist to reclaim peace of mind and emotional well-being during this tumultuous season. From mindfulness strategies to setting boundaries and limiting media exposure, individuals can craft their toolkit to navigate political tensions wisely. Recognizing emotional states and utilizing self-care effectively, particularly as the election day draws near, can help people not only survive but thrive during this intense political season.
