Beyond the Ballot: Tackling Election Stress

Election stress has become a widely recognized phenomenon, especially recently, affecting millions as political seasons reach their peak. Whether due to intense media coverage, polarized views, or the high stakes of policy outcomes in each of our daily realities, many experience increased anxiety, tension, and frustration during election cycles. These feelings are each valid across party lines, given the significance of a presidential election and potential ballot measures. This article delves into the causes of election stress, its effects on mental health, and strategies to help mitigate it, providing a well-rounded understanding of why elections can be so emotionally taxing and what we can do to cope. 

The Growing Problem of Election Stress

According to the American Psychological Association (APA), election stress has become a prominent issue in the U.S. over recent years, with many reporting high levels of anxiety, frustration, and sleeplessness as elections approach1. This is likely amplified for those in swing states like Georgia or Wisconsin, where political polarization may become increasingly salient in daily life. The APA’s 2024 Stress in America report indicated that about 77% of adults considered the future of our nation a significant source of stress1. Political campaigns, while intended to inform and engage, often adopt a competitive and sometimes combative tone that exacerbates these feelings. Repeated exposure to aggressive advertising and polling research can lead to survey fatigue that can make it challenging to engage with civic responsibilities in a healthy way. 

What Causes Election Stress?

1. High-Stakes Decisions: Elections often feel like make-or-break moments for many. Major policy issues like healthcare, environmental protections, and civil rights are on the line, leading people to feel that the outcome will dramatically impact their lives and values. While it is important to seek different perspectives on these critical areas and make voting decisions in alignment with well-informed beliefs, this “all-or-nothing” feeling creates a heightened sense of urgency, as if everything depends on the final vote count2. It can often help to go beyond campaign issue statements that often leave out details, instead focusing on the real policy and voting history of a given candidate as a more concrete predictor for their behavior when elected. Being familiar with the referendums and amendments on your state’s ballot, beyond the presidential election, can also reduce election stress when it comes time to cast your vote3. You can find the different measures, organized by state, here.

2. Media Saturation and Social Media Pressure: Continuous news cycles and social media activity surrounding elections often amplify stress. Popular media typically emphasizes polarized perspectives and focuses on worst-case scenarios, increasing anxiety among viewers. Furthermore, research from Pew Research Center reveals that social media can intensify these effects by allowing echo chambers to form, where users primarily see content that reinforces their existing beliefs and fears. This “us vs. them” mentality, fueled by algorithms and sensationalized headlines, increases feelings of division and tension that may manifest outside digital spaces.

3. Personal Relationships and Social Pressures: Differing political beliefs among friends, family, and colleagues can create a sense of division or even outright, verbal conflicts. Many people report feeling isolated from loved ones who have opposing views, and some avoid social gatherings or conversations altogether to prevent potential arguments. According to the National Alliance on Mental Illness (NAMI), this social tension can lead to loneliness, frustration, and emotional exhaustion, further impacting mental health5. There are healthy ways of discussing election politics during this season, but it starts with avoiding generalizations, antagonizing statements, or personal attacks.

Psychological Effects of Election Stress

Election stress can have a profound impact on mental well-being, sometimes manifesting as anxiety, irritability, and even physical symptoms like fatigue and headaches. For people already managing mental health conditions, the heightened stress can exacerbate symptoms, making it harder to maintain emotional stability. A study by the APA found that individuals who follow the news regularly experience higher levels of election-related stress, particularly those who consume news multiple times a day6. Reading for information, rather than opinion, can be a helpful filtering to avoid consuming excessively inflammatory content this election season. Additionally, being inundated with divisive or negative information can lead to “compassion fatigue,” a phenomenon where individuals feel emotionally drained and desensitized to issues that they otherwise care about7. Setting a time limit around news apps or social media apps during this period may be a beneficial option for some to consider if they begin to feel an accumulating sense of stress around the election. 

Tips for Managing Election Stress

1. Limit Media Exposure: As mentioned before, reducing time spent on news and social media can help lower election-related anxiety. Experts recommend setting specific times during the day to check news updates instead of allowing constant exposure, which can be mentally taxing. According to the APA, even taking a 24-hour news break can have noticeable positive effects on stress levels6. Applying critical thinking skills to the media that you do consume is especially important in a digital era where accidentally sharing or reposting disinformation is a risk. Being able to recognize bias and incomplete narratives in the content that you consume is a core element of this discernment. These tools compiled by Temple University can help you to screen what you read for underlying biases8.

2. Focus on Local Community Engagement: Engaging in local community activities or volunteering can provide a sense of purpose and control, alleviating some of the perceived helplessness associated with the outcomes of national elections. Studies from Harvard’s Center for Health and Happiness indicate that helping others and being involved in community projects can enhance well-being, reducing overall stress and anxiety9. Finding volunteer opportunities, grassroots organizations, and local leaders that are focused on the causes and political issues that you are most concerned about can be a powerful way of coping with election anxiety.

3. Practice Mindfulness and Relaxation Techniques: Activities like meditation, yoga, and deep breathing exercises can help reduce stress by calming the body and mind. Research from the University of California, Davis has found mindfulness practices have been shown to lower cortisol levels, the body’s primary stress hormone10. Mindful, a leading mindfulness organization, offers guided meditations and other resources that can be particularly helpful for grounding oneself during stressful times. Apps like Headspace and Calm can also offer options tailored to election stress.

4. Avoid Political Discussions in Certain Settings: Setting boundaries with friends, family, and coworkers about discussing politics can prevent unnecessary conflict, without signaling indifference to the election. Politely declining to engage in political debates or choosing to redirect conversations toward neutral topics can help maintain positive relationships during election season.

5. Channel Emotions Productively: Translating election stress into positive action, such as volunteering for a cause you believe in, having open conversations with friends, or encouraging civic engagement in your community, can foster a sense of purpose and alleviate some negative emotions. The nonprofit organization VolunteerMatch connects individuals with local volunteering opportunities, providing an outlet for people to make a tangible difference and feel empowered.

6. Seek Support if Needed: If election stress becomes overwhelming, consider reaching out for professional support. Therapists and mental health professionals can offer coping strategies tailored to individual needs, especially since election stress can layer onto existing mental health concerns. The National Institute of Mental Health (NIMH) provides resources for finding help, as well as tips for managing stress in everyday life11.

Looking Beyond the Election: Building Resilience

Ultimately, election stress can serve as an opportunity to develop emotional resilience and a balanced perspective. By recognizing our personal limits and practicing self-care, we can navigate election seasons with less anxiety and more confidence. Long-term strategies, such as cultivating empathy and critical thinking skills, can reduce polarization and foster a healthier approach to political discourse. Developing these tools can allow individuals to stay informed and engaged in improving their communities, without feeling emotionally depleted. 

For many, elections are an inevitable source of stress, but understanding the factors that contribute to it and taking steps to manage anxiety can help preserve well-being. By setting boundaries, focusing on personal agency, and engaging with supportive communities, we can better handle the pressures of election season, creating a healthier relationship with our political landscape.