3 ways to manage election anxiety

It’s that time of year, again. The air is starting to cool down, you want to get cozy under a warm blanket, and turn on the TV to relax only to be shown endless political ads. Your phone may be buzzing with texts and calls for polling surveys and donations. And you can’t forget the arguing over politics on social media where grown adults turn to name calling, spewing lies, and gas lighting. Yup, election season is back and with it, election anxiety.

Now, you may be wondering why a therapist is talking about politics. Isn’t that taboo? Well according to many old school therapists it is bad for therapists to bring up politics and take a stand. Sorry folks, that isn’t this girl’s mindset. You see, therapy is political. LGBTQ clients are scared for their lives and safety. Women’s healthcare is on the line. Parents and children who are terrified of the safety of the schools deserve to have space held for them. Sexual assault victims and survivors having to witness the glamorization of a sexual predator in office deserve to have people in their corner. So sorry to burst your bubble if this therapist isn’t staying silent or agreeing with your views. People’s lives are at stake and I am using whatever power and privilege I have to do my part. That also includes helping folks navigate the very real anxiety and stress for the next few months.

Here are 3 things that may help with your election anxiety.

Setting Boundaries With News And Social Media

This sounds obvious, I know. But one that deserves to be reminded of, time and time again. I often hear hesitancy with this one because people want to be active in taking in the news and staying informed. People want to get updates on the policies and candidates. People want to be educated on the issues at hand so they can make informed decisions or raise awareness on issues important to them. I get it. I often find myself torn between wanting to watch the news and completely avoiding it. The good news, there is a gray middle ground here. This looks like setting timers or limits on the amount of news I digest. It looks like me practicing mindfulness and noticing if my body is reacting and telling me I need a break, even if my time limit is not up. It looks like reading articles instead of watching the news so you can digest the information at your own pace. There are ways to stay up to date without sacrificing your mental health.

Boundaries also looks like giving yourself permission to unfollow or unfriend people who are sharing triggering items. I don’t love that our country has turned into this divisive mess and don’t often recommend avoiding people just because they disagree with us, but this is different. I am not saying unfollow your aunt because she is annoyed about the recent price increase over eggs and you don’t mind it. What I am saying is that if there are people in your life who support a candidate who is against you as a person- and seeing them support that person, argue with others who try to share other ideas, or flat out share hurtful oppressive items, then yes that is worth protecting your peace. P.s. Many platforms have an unfollow or mute button rather than a block or unfriend which may be less harsh for some family or friends you don’t want to fully push out.

Another boundary to think about is picking your battles online. Healthy conversations are a wonderful thing that can help people feel connected and further an understanding on someone’s point of view. I have found that most people online don’t care about those things though. They believe they are right and just want to be keyboard warriors spewing ridiculous things and won’t change no matter how logical or calm you are. If people are asking genuine questions or you think they might be in a space to hear corrections or other perspectives, then you can decide if you have the energy for that.

Find What You Have Control Over

So much of the election anxiety comes from feeling helpless and hopeless. I currently live in a red state and spent most of my time as a therapist in another red state. It often felt pointless to vote because it seemed like my voice didn’t matter. My beliefs were in the minority and I often felt like there wasn’t anything I could do. It sucks. And while it is true that my one single vote is not going to make South Dakota a purple, or blue state, I have to remind myself my vote does matter. It is something I have control over. I also have control in local elections that are often on the same ballot. By using my voice, I may be able to make some change and remind others who feel similar to me that their voice also matters.

I took several political science classes so I have a decent understanding of the political system. So in times where I get panicky over policies, I remind myself of the slooooow process of politics and that there are checks and balances. If I have the energy, I then can see what I can do to advocate and possibly change the outcome of negative policies. In Oklahoma a few years ago, there was some awful policy that was going to harm providers and patient’s confidential information. The people who had energy used their voice to contact the politicians in charge and they were unaware of the negative outcomes on clients and actually listened to us to create alternatives. Raising awareness or advocating can look like sharing information or articles online, talking to news stations, calling your local elected officials, talking to peers, or donating to causes. Those are some things you have control over.

Some of us are exhausted. The trauma of the last few elections may be impacting your body to be in survival mode rather than able to fight it out. That is normal and okay. Some people are more directly impacted by the hateful oppressive messages our society has increasingly resorted to. Some people’s safety is more urgently being under attack and they are trying to stay alive. If you’re in that space, I am not suggesting you use your mental energy to educate others online or talk to politicians. If you’re emotional and mental tank is lower, focus on you and your support system. Do you have control over sharing your emotions and fears with a friend? Do you have control over doing something for yourself? Do you have control over what you wear or what you eat for dinner? Nothing is too small to focus on what you have control over. We need those reminders of control because the election season is full of things beyond our control and we can benefit from anchoring to the few things we do have control over.

Talk About It In Therapy

If you have election anxiety or election trauma from the past few election cycles, you are not over reacting. Your feelings and emotional responses are completely normal and valid. You deserve a space to share those thoughts and concerns. You deserve a space to be seen and validated. For many of my clients, they may not be able to turn to their friends or family for support so they feel isolated and the anxiety can grow. Therapy can be a space where you get to feel empowered, get a sense of connection, and ground yourself safely.

You have the right to ask your therapist about their beliefs. They have the right to avoid answering but if it is important to you that they understand you worries and care about the same issues you do, you have the right to get a therapist in line with you. Therapy is meant to be a safe space where you can freely share your thoughts, feelings, worries, fears, and your authentic self. If you’re afraid that your therapist would do harm or judge you for your beliefs, it could be helpful to explore other therapists in the area.

So how does therapy help? When clients talk about election anxiety in session, we explore their emotions, discuss policies, challenge any negative internalized beliefs, find other community and support, and learn coping tools to manage the day to day stress. They may feel empowered, hopeful, or connected. They may feel prepared and have ways to keep themselves safe. They feel understood and supported so they have the energy to keep going through the day to day motions. They may find other resources for issues that are important to them. And more.

If you’re noticing more anxiety this election, you are not alone. The anxiety is trying to protect you and prepare you. With the help of boundaries, grounding ourselves in what we have control over, and therapy/healthy support systems, I hope the anxiety is in a more balanced place and you can feel safe in your body. Thinking of you and here in your corner.

If you’re in Oklahoma, South Dakota, Florida, South Carolina, or Michigan and want a space to process the election anxiety or trauma responses, feel free to reach out for a free consult. We are in this together.

Alicia Johnson, LMFT