The American Psychiatric Association writes that 70% of adults are anxious about current events, such as the economy and politics presented in today’s news. 73% of individuals experience feelings of anxiety and depression over the U.S. election taking place this November (2024). The unknown of what will happen is intimidating, especially when the outcome affects our day-to-day finances and freedoms. One can feel overwhelmed by the amount of information given through social media and the news; it is in our faces all the time. It is important to notice the emotions that rise within us as we approach election season and allow ourselves to feel them. When presented with added information, we should ask ourselves, what am I feeling at this moment? Am I feeling stressed, scared, excited, or even angry? All these feelings are real and vital to recognize within us. If negative emotions grow, then there are helpful steps we can take to regulate our emotions.  

1.  Understand what fuels the emotions 

Psychologist Krystal Lewis writes that “Uncertainty is a breeding ground for anxiety and fear” (NPR, 2024). Our minds like to fill plot holes with predictions of what the outcome may be. Many times, we think of the worst outcomes, instead of critically thinking of realistic predictions. Lewis suggests that to overcome fear, it is proactive to think, “What is the likelihood of the worst-case scenario?” We can then process the most realistic outcome that can take place. By taking a step aback from the worries of a situation we can figure out what we are feeling and think clearly about how it impacts our life. This can help regulate moments of anxiety and limit overthinking.  

Tip: Writing down your emotions and thoughts and then reviewing what you have written is an effective way to process your feelings while engaging your critical thinking skills. 

2. Center yourself during an overwhelming emotion 

Unexpected emotions can show up as fear, anger, sadness, or anxiety. It can feel uncontrollable in the moment. These feelings can lead to physical symptoms such as a racing heartbeat, palms sweating, crying, or headaches. There are two tricks we can use to center ourselves and clear our minds.   First, stop whatever you are doing, and take three slow and deep breaths, breathing in through your nose and out through your mouth. Second, ground yourself by using the 5 Senses technique. What are five things around you that you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste?  

3. Have boundaries with media consumption  

As the election approaches, it is natural to feel like we must analyze every article, interview, and news outlet. As important as it is to stay up to date with what is happening in our country, it is just as vital to have boundaries with how much media we consume and when. If you notice media consumption is starting to affect your well-being, setting aside a few hours each day to take breaks is beneficial to regulate emotions. This could look like having a ‘screen-free’ morning, turning your TV off while you eat a meal, and watching how long you mindlessly scroll before bed. Monitoring your media consumption gives you control over what influences your thoughts. This can lead to better sleep, increased peace of mind throughout the day, and greater presence in your daily activities. 

4. Find ways to care for what you can control 

While there are many things we cannot control, there are also plenty of aspects of our lives that we can manage! This can look like self-care, daily exercise, eating nutritious foods, investing in healthy relationships, and taking the time to do what you love. Make it a goal every day to do three generous things for yourself. This could be a phone call with a family member, spending time outdoors, and watching your favorite movie. If your emotions seem unmanageable, it is beneficial to get the care your needs by talking to a counseling professional or trusted friend/family member about what you are feeling. It is always okay to reach out and ask for help, if needed.  

Despite the complex feelings of election season, it is important to vote. Your vote matters and although it may not seem like it, there is power in every vote! Having the strength to voice your opinion and cast your vote is a fantastic way to feel empowered, in control and to self-advocate, no matter who wins on November 5.  

References
American adults express increasing anxiousness in annual poll; stress and Sleep Are Key Factors Imp. Psychiatry.org – American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Imp. (2024, May 1). https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness  

Chatterjee, R. (2024, July 19). Stressed about politics? here are 5 ways to take care of your mental health. NPR. https://www.npr.org/sections/shots-health-news/2024/07/18/nx-s1-5041980/politics-election-anxiety-mental-health-tips