Election Anxiety Is Not Fake News. Here's How To Manage It

By Sara Radin


Are you experiencing worry or panic, or uneasiness about what the future holds? On edge about the polarized battle between the incumbent presidential nominee Donald Trump and former Vice President Joe Biden, two powerful figures that could decide what the next four years of our lives look like? Do you find yourself either avoiding television and social media, or doomscrolling up until the wee hours of the night? Well, you’re not alone.


That uncomfortable thing you’re feeling now would be election anxiety, something several of us are experiencing at heightened levels. I’m personally waiting for my stress to reach fever pitch — or for my emotions to straight-up explode like a soda bottle that’s been violently shaken and unopened for an extended period of time. For my own sake, and hopefully yours, also, I turned to the pros to get to the bottom of these emotions, and why best to manage them before and in back of Election Day.


What is election anxiety?


Election anxiety isn't fake news. While it isn't an official diagnosis in the DSM (Diagnostic and Statistical Manual of Mental Disorders), it is a way to explain the “intense level of election-related stress so much to the point where hearing words like ‘vote’ or ‘debate’ can trigger feelings of stress,” according to the licensed clinical social worker Elizabeth Beecroft. The founder of Mentl.Sesh, a digital platform she created with the aspiration of normalizing the topic of mental health by having down-to-earth conversations and meeting people where they’re at, Beecroft tells MTV News that this strain of mental strain “is a valid thing as the results of any election could influence the directory of our lives or of our nation and why our lives are and for that reason affected because of that.”


Indications are similar to that of general anxiety — think dry mouth, sweating, racing heartbeat, shaking, difficulty sleeping by means of the night, frustration, irritability, restlessness, hypervigilance, trouble concentrating, excessive worry or fear, racing thoughts, and nausea — however, Beecroft explains, what triggers them are thoughts or experiences related to the election, and also because the uncertainty of what’s to come. Some of her customers have experienced nightmares “almost as if they're reliving past traumas,” she says. She’s even had election anxiety herself.


Election anxiety looks different for each person, Will Osei, PhD, points out. “It varies on your baseline level of anxiety and general ability to manage stress.” Patients with low anxiety levels may have several restless nights soon after a debate or be more and more irritable with people in their lives, especially if they don't share political views. Patients with higher anxiety levels may worry to the point of having difficulty concentrating on anything else. “They may even catastrophize and feel like there really is no hope for the future,” Osei says. “It is also not atypical for people to even suffer from panic attacks due to election anxiety.”


The growing sense of polarization between Republicans and Democrats, the correct and the left, can include to this experience. That may be, in part, because it adds weight to people’s interpersonal relationships. “It has become quite isolating to have to reduce or stop talking to member friends or relatives because of opposing viewpoints,” says marriage and family member therapist Patrice N. Douglas. “They also feel that, because tensions are so high, they must avoid speaking about their viewpoint to avoid confrontation or fear of being hurt by others.”


COVID-19 is already increasing anxiety levels.


With the isolation caused by the continuous coronavirus pandemic, the Center for Infection Control and other health agencies have noted a dramatic increase in the diagnoses of mental health disorders. In June, a survey of adults over the age of 18, over 40 percent of respondents mentioned they suffered from a mental or behavioral health condition, and the percentage who announced suicidal ideation was significantly higher among young people aged 18 to 24, minorities, and crucial workers. Additionally, categorize in attempt to stay social while observing social distancing measures, we often resort to social media for a sense of belonging and community. And now, that can include to the pressure. “Currently, the media is flooded with statistics about the election that can be very triggering for some, which essentially can be a domino effect,” Beecroft says.


Osei adds that the pandemic has compounded election-related anxiety in particular with things like social distancing, mask-wearing, and general safety measures moving from being a neutral provide to a political one. “It is currently a political stance on mask-wearing and the degree we pick to acknowledge the risk it proposes.” He believes the election outcome will directly impact the future course of this disease.


But don’t worry! You could manage election anxiety.


November 3 is inching closer, and Osei encourages each person to develop a coping and resiliency plan in the days coming and following Election Day. “Coping is how we conquer difficulties, while resiliency is the capacity to recover rapidly from problems.” The opening piece of the plan should concentrate on being more considerate and present-focused. “No one is aware what will happen tomorrow, so the emotional energy spent thinking about it obsessively is wasted,” he says. As a substitute, give attention to doing at least one thing you love day-to-day. “Take a couple of minutes to adore a preference snack slowly, walk to a park on your lunch break, or call a friend you haven’t spoken to in a while.”


He suggests swapping the doomscrolling for healthier intrerruptions. “Streaming services and social media, while efficient at distracting, don’t supply much in the way of mental stimulation.” As an alternative, he recommends practicing or beginning a hobby. “Many people have taken up inside gardening, painting, or began playing a musical instrument while in the pandemic. These are all healthy to develop a skill and plan for future success.” And don’t forget about taking care of your physical body. “Being indoors requires a little bit more creativity, although a fast search results in a laundry list of house workouts and easy-to-make meals.”


Try to keep up with the basics as much as you can: exercising consistently, consuming food healthily, drinking water, meditating, and making a sleep hygiene routine. In case you find it difficult to preserve a routine now, don’t punish yourself; as a substitute, try finding an accountability partner who can assist keep you in check.


Setting boundaries is also a key ingredient to a solid self-care regimen. “Try to not binge on election news, unplug from social media, set boundaries with other people who may trigger stress or who don't respect your boundaries,” Beecroft says. Unfollow social media accounts that trigger you or overly post, and take breaks from it by placing your phone in another room or deleting the apps off your phone for a while. Mental pauses, overall, are essential. “If you're working and often experience day-to-day stressors outdoor of the election, take breaks and give your mind a vacation,” Beecroft recommends.


What about Election Day itself?


On Election Day, Beecroft says to try and sustain healthy routines, whether that be morning coffee or tea, physical training or meditation, or consuming food a balanced breakfast. “Be aware of heightened emotions and any triggers that could lead to indications of anxiety like watching the news, conversations with people who may not be on the same page as you, or could potentially lead to stressful conversations,” she says. Make time for yourself on Election Day and check in with your support systems.


Leniency is the keyword once it comes to social media, Osei says, since the news cycle is sure to be a rollercoaster, given Trump’s insinuations he might not concede to a peaceful transfer of power should he lose and reports of voter suppression already swirling. “It probably would not be an excellent idea to ride a physical roller coaster all day, so the same rule applies to an emotional rollercoaster.”


“Only check the news for 30 minutes a day,” Douglas says. “Due to the pandemic and such, we most likely will not have the whole results on the day so pick three times in a day to check updates for 10 minutes.” Your whole day doesn’t need to be consumed with the election, so take a walk, and get your body moving, call or Zoom a friend or family member and have a conversation, whether it is sharing about your anxiety surrounding the election or talking about the latest TikTok. “Sometimes, we need to keep in mind of isolation and remember that we have people around us to love and support us.”


Self-care is just as critical immediately after Election Day.


All outcomes are possible — whether Trump wins the presidency, Biden wins the presidency, or there’s no immediate winner at all — and Osei says we should prepare by imagining all scenarios, identifying emotions you may feel, and come up with a plan as to how you’d manage them. Close your eyes and think about yourself in every situation then practice soothing immediately after. Write your plan down. While things are unpredictable, remember that life will continue without consideration of the outcome. “We all will have to get our minds in a good place,” Beecroft says. Whichever you do, try not to focus or dwell on feelings of overwhelm because it could make it harder for us to manage them. And lastly, have your self-care equipment routinely at the ready; your mental well-being extends far past an election cycle.