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Common symptoms of election anxiety -

If you notice any of the following signs, especially in the weeks and months leading up to a big election, then you may be suffering from election anxiety. Keep in mind that symptoms can vary in intensity and frequency. 

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Feeling constantly worried or nervous -

You might find yourself thinking about the election all the time, which can increase anxiety and worry. It may even interrupt your usual activities.

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Difficulty concentrating -

If you're overly focused on the election, you may have trouble focusing on work, studies, or your personal life.

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Trouble sleeping or changes in sleep patterns -

As your mind races about the election, you might wake up tired or have trouble getting a good night's rest.

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Physical symptoms -

Headaches, stomachaches, or other aches and pains are often associated with anxiety.

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Increased irritability or anger -

Anxiety can make small things feel overwhelming when they wouldn't normally bother you.

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How to deal with election anxiety -

Dealing with election anxiety can be challenging, but there are practical steps you can take to manage it. Click in to find out how. 

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Acknowledge your anxieties -

Acknowledge and validate the anxieties that you and other people have. It's scary if you believe your rights may be taken away, or that your values are being trampled on. Therefore, it makes sense to feel angry in the face of what you perceive to be injustice.

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Limit your news exposure -

Consuming large amounts of news, especially through TV or social media, can lead to heightened anxiety. Therefore, cutting back is an effective way to manage anxiety. 

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Separate people from their viewpoints -

Don't allow election stress to affect the quality of your relationships, be it with friends or family. Setting politics aside, focus on shared values and the positive aspects these relationships possess. 

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Be more empathetic - Exercise empathy by remembering a time when you believed something or held a certain viewpoint, and then changed your mind. Your views are a part of who you are, but they don't define you.

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Be careful about what types of news you ingest -

Constantly checking sensationalized news sources can amplify your anxiety. Avoid outlets that focus on fearmongering. Instead, seek out reputable, balanced news sources that provide factual, unbiased information.

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Focus on what you can control -

Examine the areas that are realistically under your control and direct all your energy towards them, such as getting involved with your affiliated party. 

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Make sure to vote - Vote if you're eligible to do so, and join voter registration drives to encourage others to put their voice forward.

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Volunteer to campaign - Volunteer to campaign for your candidates and ballot initiatives, in local, regional, and national elections.

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Activism -

Become an activist by attending meetings, peaceful protests, and marches to support the causes and issues you're passionate about.

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Limit negative coping skills -

When anxiety starts to build up, it can be really tempting to reach for a quick fix like comfort food, alcohol, or doomscrolling through social media. However, these coping skills just end up adding even more stress and anxiety to your life.

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Focus on other activities -

Instead of focusing on the elections, dive into a book or learn something new through an online course or hobby. These activities can give you a sense of accomplishment and control, which can help balance out the negativity and division that often come with politics.

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Stay mindful -

Before you engage in a discussion with someone who has an opinion contrary to yours, consider what your goal is. Are you really going to change their mind? Is it important in this time and space for you to speak up?

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Seek professional help -

Although there are many ways to handle election anxiety on your own, sometimes you just need professional help. Therapy can help you identify the source of your anxiety and teach you how to manage it.

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Set boundaries -

If people in your circle are constantly crossing your boundaries, especially when it comes to politics, limit your contact with them. Your friendships and other social bonds are supposed to bring you joy, not be another source of stress.

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Find things to be hopeful about -

To push back against the hate and division of the elections, it's important to make a conscious effort to search for hope and optimism. Do so by practicing gratitude. Keep a journal where you write down things you're thankful for each day, no matter how small. 

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Practice mindfulness -

Mindfulness for anxiety involves focusing on the present moment and being aware of your body's sensations, such as the breath. You'll shift your attention away from anxious thoughts and allow yourself to be present and calm.

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Get support from your people -

Sharing your feelings with a friend or family member, who has the same political views as you, can help to soften anxiety. Talk about what's bothering you and be open to gaining new perspectives.

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Completely unplug -

While it's important to stay connected with the people and the world around you, sometimes going off the grid for a period is beneficial.  Consider taking a social media break, turning off all news notifications, and basically eliminating anything that may trigger election anxiety.

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Focus on your physical health -

Taking care of your physical health can make a big difference when you're feeling anxious about the election. 

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Diet -

When anxiety is high, people may choose the foods that are available rather than the foods that are healthy. Focus on eating fresh fruits and vegetables to improve physical health.

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Sleep -

Sleep is necessary to restore a person's physical and mental health. Practice good sleep hygiene, such as putting away your phone at least an hour before bed to avoid getting distracted by bad news. 

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Exercise -

Exercise can combat anxiety by increasing endorphin levels, boosting mood, and reducing stress. Even a simple 20-minute walk can clear the mind as it strengthens the body. 

Sources: (Choosing Therapy) (Psychology Today) (Calm) 

See also: The most memorable presidential debates in US history

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