As the upcoming election approaches, many people are experiencing heightened anxiety, not only about the outcome but also about the deep divides within our communities and country. The polarization we see today can amplify feelings of stress, fear, and frustration, making it difficult to maintain a sense of calm. Children, teens, and adults alike may all be affected by these emotional undercurrents, as political conversations spill over into schools, workplaces, and even family gatherings.
This tension and uncertainty can feel overwhelming, but it’s important to remember that these emotions are natural. While the stakes may feel high and the atmosphere charged, there are ways to manage election-related anxiety and cope with the unpredictable nature of this time. Whether you’re a parent concerned about the emotional impact on your family, a teen navigating peer pressures and social media, or an adult trying to process it all, there are healthy strategies you can use to regain control and ease your mind.
Understanding Election Anxiety
Election anxiety can stem from a variety of sources, including fear of the unknown, concerns about policies that may impact personal or family life, and the constant barrage of news and social media updates. These emotions are natural when events feel outside our control, but it’s important to recognize how this anxiety manifests in our day-to-day life.
Some common signs of election anxiety include:
- Difficulty concentrating on daily tasks
- Increased irritability or mood swings
- Trouble sleeping or changes in eating patterns
- Obsessive checking of news and social media
- Feeling disconnected or withdrawn from others
While these symptoms are common, they can become overwhelming if left unchecked. Fortunately, there are effective ways to cope with these emotions, regardless of your age or situation:
Limit Media Exposure
Constant news consumption can feed anxiety, especially when the coverage is filled with speculation and negativity. Set boundaries around how often you check the news or social media. You might find it helpful to designate specific times for catching up, rather than scrolling endlessly throughout the day.
Practice Mindfulness
Mindfulness techniques, such as deep breathing, meditation, or yoga, can help ground you in the present moment. These practices encourage a sense of calm and help you refocus your thoughts when anxiety about the future feels overwhelming. Even a few minutes of mindful breathing can make a difference.
Engage in Physical Activity
Exercise is a proven way to reduce stress and boost mood. Whether it’s going for a walk, jogging, or engaging in a home workout, physical movement helps release endorphins, which are natural mood lifters. Encouraging children and teens to stay active can also provide a much-needed distraction from political tensions.
Connect with Supportive People
Reach out to friends, family, or trusted colleagues to talk about how you’re feeling. Sometimes, simply voicing your concerns can relieve some of the weight of anxiety. If you’re a parent, create space for your child or teen to talk about their worries in a nonjudgmental way.
Focus on What You Can Control
While much of the election process is out of our hands, there are things you can control. Taking action, such as volunteering for a cause you believe in, participating in civil discourse, or even simply casting your vote, can provide a sense of agency in the face of uncertainty.
Set Aside Time for Self-Care
Self-care is essential during stressful times. Make sure you’re taking breaks, engaging in hobbies you enjoy, and getting enough rest. Encourage children and teens to do the same. By prioritizing self-care, you can recharge your emotional reserves and build resilience against anxiety.
Supporting Children and Teens During Election Season
Children and teens are particularly susceptible to election-related stress, especially when exposed to adult conversations or social media content that they may not fully understand. It’s important to have open, age-appropriate conversations with them about the election and what it means. Reassure them that it’s okay to feel uncertain and that their feelings are valid.
Encourage teens to critically evaluate the information they encounter, and help younger children make sense of what they hear without overloading them with details. Creating a safe, supportive space for children to express their feelings can reduce anxiety and foster a sense of security.
When to Seek Professional Support
While coping strategies can help manage stress and anxiety, there are times when feelings of worry become overwhelming. If anxiety around the election starts interfering with your or your child’s daily life—making it difficult to function at school, work, or in social settings—it may be time to seek help from a mental health professional.
Working with a therapist can provide additional tools to manage anxiety and build emotional resilience. Therapy offers a safe space to explore your feelings, identify triggers, and develop personalized coping strategies. Remember, seeking support is a sign of strength and an important step toward well-being.
