Navigating Election Anxiety: Media Management, Community Support, and Seeking Help

An Anxiety Therapist’s Thoughts on Election Anxiety

As the election approaches, many of us are experiencing heightened anxiety. In this turbulent time, it’s essential to recognize how our relationship with media and the people around us can significantly influence our wellbeing. Being inundated with (mostly bad) news and heated discussions with friends and family, polarizing dynamics in your community significantly influences your mood. Understanding our emotional landscape and these influences can empower are necessary to be mentally and emotionally well.

Tips from an Anxiety Therapist: Limit Your News and Social Media Consumption

The media you consume will likely shift your mood in either a positive or negative direction, so use discretion about where you direct your attention.

Be aware of disinformation and select reliable and unbiased news sources. Educate yourself about the facts and use tools to help discern false information. Consider finding news summaries rather than endlessly scrolling through articles.

Find Balance - I recommend seeking out good news or positive news stories every time you engage with media to counterbalance the influx of negative messaging. Connect with groups or resources that focus on resilience. Ask your friends or family to share good positive news stories with you.

Digital Detox - For some, unplugging entirely is necessary to rest their nervous systems, but for others, simply setting boundaries around how much they engage with social media is enough. Try to limit the time you spend on news sites significantly. For example, give yourself ten minutes to catch up on headlines or search for information you want to know and stop for the day.

Set Boundaries - It’s hard to stay focused when negative headlines pop up or pull on your attention. Consider designating specific times to seek out information. Quiet notifications or unsubscribe from social media or news sources that create more anxiety.

Take breaks—it’s okay to step back and not engage with the news or social media today, tomorrow, or at all. Do what you need to do to exhale and recalibrate. Staying on top of every news story takes a toll on your mental health, and being over-informed raises anxiety rather than reduces it. Turn off the radio or skip the your daily news podcast or unsubscribe from political text messages.

Seek out good news!

An Anxiety Therapist Suggests Trying to See People as Separate from Their Viewpoints

Political conversations can escalate quickly, causing heightened stress and anxiety. Think about how to prevent differences in beliefs, opinions, and education from hurting your relationships. Remind yourself that you can love people you don’t agree with and focus on ways to strengthen your connection.

Can you manage feelings of hurt or disappointment by finding shared values or something positive in the person you care about? You can develop empathy by remembering a time when perhaps you held a view that you no longer agree with today. Here are a few ideas for how to keep the peace:

Try your best to separate people from their political views. If you’re up for it, seek to understand where they are coming from. Acknowledge and validate their concerns and fears. Determine your goal for the conversation before entering a debate with someone who has different views. Is it important to get them to agree with you or change their minds, or do you want to take turns sharing and listening to one another?

Remind yourself of the importance of your connection with a family member, friend, or neighbor who has differing political views. Focus on positive memories or conversations, express your appreciation, or find time to have fun together.

Set boundaries—you may need to redirect conversations, excuse yourself from certain interactions, avoid political topics, limit time together, or create more distance. Discuss the importance of empathy during divisive times. Walk away from unhealthy conversations. If you’re up for it, consider befriending someone on the opposite side of the aisle and approaching the conversation with curiosity.

Finding Community: An Anxiety Therapist exlpains the Importance of Connection

When all is said and done, it’s important to surround yourself with support and encouragement to move forward with less suffering. Keep in contact with your support network during this tumultuous time.Keep in contact with supportive friends, family members, neighbors, or co-workers through the next several weeks. If you decide to watch election night news coverage, try to watch with a friend or family member rather than be alone. Having a circle of support can help mitigate some of the powerful emotions that may arise.

Seeking Help from Anxiety Therapy in Oakland

When people are stressed, self-care is often the first thing to go. Regardless of who wins the presidential election, remind yourself that state and local elections matter too. If your candidate loses, feel your grief, ask for support, connect with your community, look for the good in the world, and refocus on what matters to you and what you can control. Remember that you are not alone in your disappointment or frustration. Try to find positivity or opportunity in the uncertainty to come.

Continue to prioritize self-care and supportive community even if the outcome is what you had hoped for.

If your election anxiety lasts longer than you would like, or if you resort to unhealthy coping mechanisms like doomscrolling, shopping excessively, or drinking, you might benefit from professional support. Or if your anxiety is affecting your work, home, or school life, anxiety therapy can offer you additional strategies to help you cope.

I’m an anxiety therapist in Oakland who specializes in anxiety and am especially aware of how our broken system disproportionately negatively impacts women and people of color. If you’re struggling, reaching out for help could be a crucial step toward finding balance and relief. Contact me for a free 15 minute consultation to see if anxiety therapy can help alleviate your election stress and feel better about the future.