Tips for Dealing with Election Year Stress
With more Americans than ever feeling anxious about the 2024 election, these strategies can help reduce conflict and curb fear, uncertainty and worry.
As the 2024 election season approaches, it isn’t just the candidates who are feeling the tension. Across the nation—and on both sides of the political aisle—more people are experiencing heightened levels of election-related anxiety. In turn, this is impacting their mental health, quality of life, and relationships with friends and loved ones.
The American Psychological Association’s annual mental health poll released in May 2024 showed 73% of Americans reported feeling anxious about the upcoming election, and 43% of adults reported feeling more general anxiety this year than last year.
More division, more stress
Moe Gelbart, PhD, a licensed clinical psychologist who is the director of behavioral health at Torrance Memorial Medical Center and the executive director of the Thelma McMillen Recovery Center, said this uptick in election-year stress is a direct result of increased anger and divisiveness in politics—and in society.
“I’d actually call it election decade stress,” says Dr. Gelbart. “In the past 10 years, there has been an increasing and abnormal degree of political division, difference and dislike. This tribal aspect of joining one political team or the other is driving people apart, sometimes to the point where family members aren’t talking to each other and people can’t be friends.”
He points out that when all this political turmoil is happening in addition to everyday stressors such as the economy, global events and personal concerns, people’s resilience starts to break down—leading to feelings of burnout, helplessness, stress and worry.
“We tend to ruminate about things we can’t control,” says Dr. Gelbart. “Some people may have a sense their vote doesn’t matter, or they have no influence over political decisions and other factors that affect their life. This uncertainty can create fear and anxiety.”
The constant availability of information and opinions online, as well as the challenging task of distinguishing facts from opinions and the temptation to “doomscroll,” is only adding fuel to the fire.
“The degree to which people have election anxiety is directly related to how much information they consume,” he says. “Although it’s important to be informed, most people can reduce the amount of information they take in by about 90% and still get the facts they need.”
And unfortunately, election anxiety isn’t limited to the presidential election. “The divisiveness is everywhere, at all levels—even local school board elections,” he says.
Less “noise,” less worry
But what can be done to limit the “noise” and worry as the 2024 election approaches? Dr. Gelbart says reducing information consumption is a great first step.
“You are in control of the information input you receive. Cut back on how much time you spend scrolling online and replace it with other healthy activities, such as exercise, outdoor activities, relaxation, mindfulness and spending time with others—not talking about politics.”
Avoid volunteering your opinion and becoming involved in political discussions. This can help you prevent rifts with friends, colleagues and family. However, even if you try, you may not be able to stay above the fray.
“Many people talk about things they shouldn’t talk about, and sometimes you just can’t avoid politics,” says Dr. Gelbart. “If you get into an argument, listen without judging or criticizing someone else’s point of view. Simply explain yours.”
But although people shouldn’t be afraid to express their opinions when asked, they shouldn’t expect to change anyone’s mind either. “If your goal is to try to change someone else’s opinion, stop. It will only lead to anxiety, stress and strain.”
7 Tips for Managing Election Year Stress
- Limit information consumption. Avoid “doomscrolling” and reduce online time.
- Focus on things you can control. This includes your actions, thoughts, boundaries and internet habits.
- Let go of things you can’t control. This includes how politicians vote, the economy and international affairs.
- Learn to distinguish between facts and opinions, especially when online and using social media.
- Listen respectfully to the opinions of others, even when they are unsolicited or different from yours.
- Avoid political debates with family, friends and colleagues.
- If asked, express your beliefs without criticizing or judging.
