As the political climate heats up in the lead-up to the presidential election, Americans are feeling the pressure. According to a recent poll conducted by the American Psychiatric Association, 73% of U.S. adults are stressed about the electoral race. This concern is echoed in a 2024 Pew Research Center survey, which found that 65% of Americans often feel exhausted when thinking about politics, and 55% report feelings of anger.
Experts warn that the stress associated with political events can lead to various health issues, including sleep disturbances, anxiety, and even chronic illnesses. “Election-related anticipatory stress can significantly impact health,” says Shevaun Neupert, a psychology professor at NC State University. “It’s getting under our skin in ways that affect our day-to-day well-being.” Neupert emphasizes the importance of seeking help when political anxiety becomes overwhelming, highlighting that while it’s a common experience, it’s not a healthy one.
In light of these findings, mental health professionals are offering strategies to help individuals navigate the emotional turmoil of election season.
Engage in Problem Analysis
One effective coping strategy is problem analysis, which involves critically assessing anticipated stressful situations. Neupert advises individuals to reflect on potential political discussions and understand opposing viewpoints. This preemptive approach can prepare individuals for constructive conversations rather than confrontations, thereby reducing stress.
Challenge Negative Thoughts
Colleen Marshall, chief clinical officer at Two Chairs, suggests a cognitive-behavioral technique known as “putting your thoughts on trial.” This involves evaluating catastrophic beliefs about the political landscape and contrasting them with evidence that counters these fears. By identifying anxious thoughts versus factual ones, individuals can alleviate their concerns and regain perspective.
Limit News Consumption
For many, constant news exposure heightens anxiety. Marshall encourages setting boundaries around media consumption, such as designating specific times for news updates or avoiding notifications from news apps. This practice can help manage anxiety levels and foster a healthier relationship with current events.
Curate Social Media Feeds
Dr. Laura Erickson-Schroth, chief medical officer of The Jed Foundation, notes that social media can amplify stress through relentless exposure to distressing content. Users are advised to curate their feeds by setting time limits and selectively following accounts that promote positive information. By doing so, they can mitigate the stress often associated with political discussions on these platforms.
Prepare for Political Conversations
Experts also recommend setting personal boundaries regarding political discussions. Before engaging, individuals should assess their emotional readiness to handle differing opinions. If tensions rise, they can steer the conversation towards less contentious topics to maintain harmony.
Prioritize Self-Care
Amid the chaos, prioritizing self-care is crucial. Marshall urges individuals to engage in mindfulness practices, spend time in nature, and ensure they get adequate sleep and exercise. Kristin Papa, a psychotherapist, encourages reflecting on past coping mechanisms during stressful times to identify effective strategies for managing current election-related anxiety.
As the election draws near, these expert strategies aim to empower Americans to maintain their mental health while remaining engaged in the democratic process.
