# How to Cope with Election Stress: Professional Advice from a Clinical Psychologist
As we near the 2024 presidential election, a significant number of individuals are feeling the pressure of uncertainty and anxiety. A recent survey conducted by the American Psychological Association found that **69 percent of American adults** are genuinely worried about the upcoming election. Given today’s divisive political atmosphere, it’s easy to become overwhelmed by the continuous flow of news, which can increase anxiety and a sense of impending catastrophe.
If you are feeling stressed, know that you are not alone. As a clinical psychologist with expertise in anxiety management, I often tell my clients that there is a delicate balance between being informed and becoming inundated with information. Luckily, there are evidence-based techniques that can assist you in managing stress and anxiety during these uncertain times. Here are three essential strategies to help you regain control of your emotional health.
## 1. Approach Your Feelings with Mindfulness
Mindfulness serves as a highly effective method for managing anxiety. It entails cultivating a nonjudgmental awareness of your current experience, concentrating on the present instead of getting lost in hypothetical fears about what lies ahead.
### Be Present
Anxiety typically arises from worrying about future “what-ifs.” By practicing mindfulness, you can anchor yourself in the present moment, reminding yourself that the worst-case scenarios you’ve envisioned have yet to materialize. As I frequently advise my patients, “We’ll address that issue if it arises. For now, concentrate on the next step right in front of you.”
When you find yourself trapped in a cycle of anxious thoughts, try redirecting your focus to simple sensory inputs—like the sensation of your feet on the ground, the rhythm of your breathing, or the sounds in your environment. This can help keep you grounded in the present and assure you that you are safe at this moment.
### Pay Nonjudgmental Attention
Many individuals criticize themselves for experiencing anxiety or distress, which only intensifies their stress. You might tell yourself that you’re overreacting or that it’s a sign of weakness to express emotion. However, research indicates that **judging your emotions** or attempting to suppress them can actually heighten anxiety.
Instead, approach your feelings with kindness. Recognize that feeling anxious during significant events such as an election is perfectly normal. By accepting your feelings without judgment, you can diminish their intensity and bring yourself back to the present.
## 2. Embrace Flexibility in Your Thinking
Cognitive flexibility involves the ability to move away from rigid, black-and-white thinking. When anxiety strikes, we often focus on the most negative outcomes. For instance, you might think, “If this candidate wins, everything will go downhill, and I won’t manage.”
### Explore Your Coping Strategies
Rather than obsessing over how dire the situation might become, consider how you would respond if the unfavorable outcome occurs. For example, you might explore actions like supporting causes you believe in, joining protests, or participating in community initiatives. By concentrating on what you *can* do, you can restore a sense of control and lessen feelings of powerlessness.
Cognitive flexibility empowers you to understand that, even in challenging situations, you possess the ability to cope and take constructive action. This change in perspective can help ease some of the anxiety stemming from feeling powerless.
## 3. Choose Your Actions Deliberately
Your behaviors can greatly influence your feelings. In stressful times, it’s crucial to be aware of how your actions—like consuming news or engaging in political debates—affect your mental health.
### Limit Your News Intake
Keep in mind that 24-hour news channels are designed to keep you engaged by making it feel like breaking news is always imminent. However, continuously glued to your screen can heighten your anxiety and impede your ability to engage in healthy self-care practices.
Consider setting limits on your news consumption. For example, you could assure yourself, “If something significant happens, I’ll hear about it.” Then, take time to step outside, connect with loved ones, or rest. **Maintaining healthy routines** such as exercise, sleep, and social relationships can bolster your resilience to anxiety.
### Avoid Taking on Too Much
Following Election Day, you might feel inspired to become involved in causes that matter to you. While staying engaged is vital, it’s equally important to avoid overcommitting. Many individuals feel guilty if they take a pause from activism, leading them to accept every opportunity and ultimately experience burnout.
Remember that taking time for yourself doesn’t reflect a lack of concern. In fact, participating in activities that rejuvenate you—whether cooking, enjoying time with friends, or hitting the gym—will equip you with the energy needed to contribute to vital causes more sustainably.
## Final Thoughts
Stress related to elections is a common experience, but it doesn’t have to dominate your life. By practicing mindfulness, nurturing cognitive flexibility, and being deliberate about your actions, you can manage your anxiety and remain grounded.
