Election Anxiety: How to Stay Calm Ahead of the 2024 Presidential Election

Feeling nervous and anxious about the upcoming elections? If you’re like the 69 percent of American adults who said the 2024 presidential election was a “significant” source of stress in their lives, according to the American Psychological Association’s Stress in America survey this year, you’re not alone.

Elections are a common source of anxiety because they are filled with uncertainty, says David H. Rosemarin, founder of the Anxiety Center. You’re unsure of the outcome and unsure of what your life might look like under the new administration, especially when the difference between the two options is undoubtedly huge. Some of the proposed measures could threaten people’s safety and freedoms, leading to further concern. Research shows that political anxiety can affect people who don’t normally experience anxiety in other ways.

There are key differences between everyday anxiety and election anxiety. Sometimes generalized anxiety is rooted in cognitive distortions or misconceptions or fears about the world. But election distress isn’t necessarily based on hypothesis or overreaction, says licensed clinical social worker Jnee Hill. “Many of the concerns,” she says, “are very real and valid because they are based on people’s real lives and lived experiences.”

While election anxiety may seem overwhelming and existential, mental health experts agree that it can be managed. As we head into November 5th—and the challenging days ahead—there are a few strategies to help calm your mind.

Get to the root of your anxiety

To properly manage your fears, you first need to identify what makes you feel anxious, beyond not wanting the other party to win, Rosemary says. What specific policies or issues affect you the most? It could be reproductive rights, the economy, immigration, or a foreign war. Identify your top three concerns, Rosemary says, and try to share those concerns with family, a friend, a supportive online community or a mental health professional.

Knowing the causes of your fears will help you anticipate them and protect yourself from them. Research shows that when people were asked whether they expected to feel stressed the next day because of the election, they reported worse mood and were more likely to rate their physical health as poor, regardless of political affiliation, age or gender.

“You can also ask yourself why these issues bother you,” says Hill. If reproductive rights are your top priority, your deeper fears may be about not being able to get life-saving medical treatment. “A lot of this,” Hill says, “comes down to safety.”

However, you can anticipate stress and deal with it. “There’s a mental exercise you can do before facing something upsetting to slow down your thoughts and relieve anxiety,” says Shevon Neupert, a professor of psychology at North Carolina State University and author of a study on how to deal with stress in the workplace. ahead of the elections. Take a few minutes to think about why you’re feeling stressed, how it relates to the election, and why this controversial issue exists in the first place. “It’s really focused on mental activity, taking the long view,” Neupert says, “trying to figure out where this thing came from? Why is it here? And fully understand it, rather than trying to solve it.”

According to Neupert, this exercise is effective because it helps reduce uncertainty. For example, you may realize that the source of your anxiety is a foreign policy problem that has been going on for decades. While this awareness does not minimize the problem or provide a solution, it is sometimes helpful to place the problem in its proper context and perspective. “If we feel like we understand or have a clearer understanding of the problem or stressor,” Neupert says, “it’s not as scary.”

Take control where you can

Uncertainty about the future is a major source of general anxiety and can lead to feelings of powerlessness. Since so much is beyond a person’s control, it is important to focus on those areas where you have authority. You can, of course, vote, volunteer as a poll worker, and get involved in voting or activist organizations in your community.

“You can also try setting goals in your work or social life that have nothing to do with politics but can still help you feel like you’re making some small progress,” Neupert says. Maybe that goal is finishing a book in the next two weeks or cooking dinner with your family every night. “This goes a long way toward increasing the perception of control,” she says.

Then think about how you will assert your independence in your post-election life, especially if your candidate doesn’t win. You may plan to lean heavily on your friends or get distracted by hobbies. “Situations may arise that are beyond my control,” Rosemary says, “but that does not take away the power of choice in my life, in my limited sense.”

Feeling supported by friends and family can help combat anxiety, so try not to spend the next few weeks isolated. Instead, reach out to friends and family (preferably discussing something other than politics) or attend a safe and positive social event. Find people who fill you with peace, not fear, and with whom you can discuss the situation and solve problems. “What can be helpful,” says clinical psychologist Crystal Lewis, “is to feel all the emotions, to feel all the feelings of the people who are going through it too.”

These communities will be especially important after the election, Lewis says. Find people or groups where you can work through strong emotions, whether it’s a dance class or a volunteer organization.

Taking care of your mind and body

In the days leading up to and immediately after an election, especially if there is no clear winner, stressed Americans should pay extra attention to their minds and bodies. This may mean limiting your consumption of news and social media. While experts say everyone’s tolerance will be different, it’s important to pay attention to how they feel when watching or reading the news and social media. Get involved enough to stay informed, but step away if you feel overwhelmed, says Lewis. “If it’s not your job,” she says, “there’s no need to be so passionate about it.”

Rosemary suggests turning off your phone and avoiding all news at least 30 minutes before bed, including on election night. “You wake up in the morning and find out what the story is. Just watching this won’t change anything,” he says. “The only thing it will change is that you will be more tired and grumpy the next day.”

Proper sleep, a healthy diet and physical activity can prevent anxiety, so experts recommend eating enough, moving a little and prioritizing rest. Try going for a walk or hike, as being in nature can reduce stress and anxiety. Grounding exercises can also help you calm down. Hill suggests breathing deeply from your diaphragm, or choosing a color and describing objects of that color in your environment.

“As hard as it may be, try to incorporate joy as much as you can,” Lewis says. Spend a few minutes each day doing enjoyable activities that reduce stress, such as listening to music, hanging out with friends, or meditating.

No matter what happens in the coming days and weeks, remind yourself that your concerns are real, Hill says. It’s important to find coping strategies that work for you and will remain effective no matter the outcome.