Why Election Anxiety Isn’t Always Bad and 5 Tips to Reduce Stress Now!
If you live in the United States, you know that there is a BIG election this November, and work feels like an afterthought (at least to me).
I can barely remember the days where there was an election that didn’t feel like life or death…
AND, I miss them A LOT!
To be fair, there has always been a lot riding on elections, I was just living in a privileged bubble, where I assumed that the freedoms my ancestors fought for were givens.
So every 3 years (that’s right, I now start getting anxious a year in advance), I struggle to stay focused, calm and grounded at work or anywhere else for that matter.
The truth about election anxiety
I used to falsely think that election anxiety was an extension of my General Anxiety Disorder (GAD), and while election anxiety can exacerbate an already diagnosed anxiety disorder, it is not the same thing (Weinshenk & Smith, 2024). In fact individuals who do not experience anxiety on the regular have been showing increased bouts of election anxiety and worsening physical well-being since 2016.
Election anxiety is unique because while it is tied to a specific event that is time-bound (election day), the effects of that event can cause fear, frustration, anger, pancic and a whole host of other symptoms long before and after our November election. What is even more disturbing about election anxiety disorder as some psychologists like to call this phenomenon, is that according to the American Psychological Association stress during the last several cycles has led to “lost sleep, damaged relationships…and in worst cases thoughts of suicidality.”
How can any good come from election anxiety?
To be fair, I didn’t say election anxiety is a good thing. I said it isn’t always bad. Here’s why:
EAD can lead to positive action: When we face stress during election time, it can shake us out of our bubble and if we are willing to listen and have compassionate discourse with people who don’t have the same lived experience, we learn and become more empathetic. We might even take positive actions like volunteering that may lead to the future we seek to affect.
Sharing a common goal can strengthen community and bonds: The opposite can also be true, but I prefer to focus on the positive aspects here. When we share a mission, the bonding that can occur between individuals who may not have otherwise connected creates shared understanding and enhances community.
Too much of anything (even chocolate ice cream) isn’t a good thing.
Here’s what to do when election stress takes us to the dark side:
Put guardrails around watching the news, especially around bedtime: I am not suggesting that we stay uniformed, but unless you are living in a completed isolated way, you will know enough of what is happening through friends, family members, and coworkers (who may be able to handle this stress better than we can). If you must watch the news, watch something else that eases your mind at least two hours before going to sleep. By changing the channel long before you turn out the lights, election stress will hopefully leave your subconscious allowing you a great night sleep. Poor sleep habits exacerbate stress!
Remind yourself what is in your control: Unless our job is actually working directly for one of the campaigns, and even if it is, the three main items within our control are voting, donating, and volunteering time. All three components can ease election anxiety because they are in our control. Everyone has to make their own decision how involved they want to get. For some volunteering may feel too stressful, and that is ok too. Vote first, and donate if you can. Many live paycheck to paycheck. There are many times in my life when I too was in that boat. There is no shame if voting is your main form of action. Our vote is the most powerful and precious action we can take. Much as I would love to control the outcome and every human around me, I consistently remind myself of my options: Vote and when possible donate, and volunteer.
Curate your social media feeds or stay off all together: If you are someone who doom scrolls in other times (if you were here you would see this 🙋🏻♀️), don’t do it during election cycles. If you are overly sensitive to certain types of content that friends or others you follow share, you can mute them temporarily without unfollowing them.
I curate my feed year round, and only have the people and things that fire me up or light me up. Careful curation of our feed are a great way to ensure what we see is in alignment with our values. Finally, limit time on social to a certain number of minutes per day. Putting limits on social media is simple through a smart phone’s Screen Time feature. Remember it isn’t only food we digest. We process everything we consume, including social media.
Take action now: This tip might feel redundant with number 2, but I mean something different here. There is nothing less empowering than sitting around waiting for a problem and then complaining about the outcome. The time to make change is NOW! As I write this article according to the 270towin.com election clock there are 72 days 10 hours 50 minutes and 51 seconds till I can cast my vote. For the candidates and campaigns 72 days is precious little time. For us, it means time to phone bank, write postcards, buy yard signs, donate, volunteer to be a poll watcher, organize your people, make your voting plan, plan to drive seniors to the polls, and so much more. Doing something positive, anything will ease anxiety. Compassionate action is the best medicine for apathy and fear.
Practice mindfulness and be in nature: I know, I know. These are not the same things so really I am offering six tips, but five is catchier! Mindfulness does not mean sitting on a meditation cushion on a retreat. It means becoming still and aware of what is happening in the present moment, and it is the perfect antidote to future related stressors. In this moment what are 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste? We call this the 5-4-3-2-1 method and it is a perfect way to get present and stop stress.
What’s easier than 5-4-3-2-1, getting out in nature. Take a walk down your street on a sunny day, snowshoe if you live in a wintery climate, swim in a stream, sit on a bench watching life pass you by. Even in NYC there are ways to be in nature. Head to Central Park, sit on a stoop and check out the trees and flowers growing on the block. Heck, even the cracks in NYC have nature. Fresh air clears the mind. If it is focus you seek, remember, it requires a breath of fresh air and is as easy as 5-4-3-2-1.
If you are feel deeply anxious, having panic attacks, and/or struggling to focus here are a couple of extra things that can assist:
▶ Speak to a therapist using a workplace employee assistance program or employer medical benefits
▶ In the United States there is a FREE 24/7 mental health hotline ☎ specifically for anxiety: 866-903-3787
▶ The National Alliance for Mental Illness (NAMI) also has a FREE hotline that operates M-F, 10 AM to 10 PM: 800-950-6264 you can also text "helpline" to 62640
I hope this article helps you ease election stress. These practices have helped me focus in the most tumultuous election years. They are also practices that can ease general anxiety unrelated to election cycles.
If your workplace is not a news station, and the news is running at all hours of the day, ask your Human Resources Department and/or facilities manager to change the station to something not news related.
If you are an employer looking for ways to help ease stress, create unity, and enhance the well-being and engagement of your people before, during, and after this election, I am available, for keynotes and consultation.
Book with me here https://kacyfleming.as.me