During the last big election cycle, I spent time with my friends and their parents (perhaps the loveliest parents of adults I’ve met). We talked about the upcoming election and the stress we were feeling, and I asked if they had felt similarly during elections when they were younger and had young children. I had often wondered about this as a middle-aged adult. Was this how people felt in the 1980s and 90s when there was a presidential election? They shared that while they had been active in voting, they hadn’t felt nearly as concerned and that the threats we face seem far more existential and frightening. They named how climate change, LGBTQ+ rights, and reproductive rights were issues they just hadn’t encountered in the same way, and they expressed empathy for “the younger generations,” myself included.
I felt seen and validated, but this did nothing to alleviate my worry. In fact, it just heightened my election stress. I’m a person who tries to stay abreast of what’s happening in my local community and about the greater global community. I read the news. I have my own ongoing concerns about the directions we are moving in within the U.S. and the planet we inhabit, and all of it seems to come to a head when there’s an election. I imagine the worst-case scenarios, knowing that there are some that I haven’t even considered, and worry about what the election outcome could mean for me, my community, and the generations moving forward. I’ve also been at odds with friends and family members over our political views, which has felt profoundly uncomfortable and put a strain on our relationships. I know I’m not alone in feeling stressed about the election and needing to find ways to manage and mitigate the anxiety.
What is Election Anxiety or Election Stress?
The term “election anxiety” has gained recognition in recent years, particularly in the U.S., describing the collective stress and emotional toll that elections have on the population. Although it hasn’t been coined by any specific individual or organization, the term has organically emerged during recent election cycles. It is now widely used in media, mental health discussions, and research on election-related stress. It encapsulates the heightened levels of fear, stress, and uncertainty that arise due to political news, debates, fear-based messaging, strained relationships, and the potential impact of election outcomes.
Why Do We Feel So Anxious About Elections?
National surveys and studies reveal that nearly half of U.S. adults consider election season a major source of stress, manifesting in sleep disturbances, shorter tempers, and obsessive thoughts. This isn’t surprising, given the serious implications politics have on mental and physical well-being. The stakes feel personal when one fears that leaders will enact policies that are detrimental to themselves and their loved ones. From intense and fear-based media coverage to the strain differing political opinions can place on relationships, many things can cause stress during this time.
Studies have found that differing political viewpoints can strain relationships, with tension often intensifying during election seasons. These strains are especially challenging in close relationships where political differences haven’t been previously addressed, as discussions tend to escalate quickly or trigger defensiveness. Because political beliefs are tied to personal values, identities, and moral perspectives, disagreements can feel deeply personal and emotionally charged. When such conflicts arise, they can fracture relationships, leading to feelings of anger, frustration, resentment, disappointment, or isolation. Research indicates that political polarization in the U.S. has grown over time, with more individuals than ever reporting increased stress during political discussions, especially when engaging with friends, family, or colleagues who hold opposing views. As political discourse becomes more polarized, these emotional strains are further compounded.
Uncertainty surrounding election outcomes and their potential societal impacts also takes a toll on our collective mental health. Many worry about how the election results may affect healthcare, economic stability, civil rights, and social justice. This uncertainty can make people feel powerless and insecure, as the future feels beyond our control. Fear-based messaging used by political candidates often intensifies this anxiety by focusing on worst-case scenarios and framing the opposition as a direct threat to the nation’s well-being. And as political psychologists point out, politicians strategically use divisive and fear-based language to demobilize the electorate. Heightened media coverage and speculation during election seasons amplify the population’s concerns, keeping people in a constant state of worry about what might unfold. As a result, this ongoing sense of unease can exacerbate existing stress and contribute to a broader experience of anxiety about the direction of society.
For marginalized groups, election seasons often create a feeling of alienation, further intensifying concerns about belonging and safety. Research supports that political rhetoric and policies can disproportionately target or exclude these communities, increasing their vulnerability during times of societal and political shifts. When fundamental human rights are subject to public voting, marginalized groups face uncertainty over whether their rights, safety, or inclusion will be upheld post-election.
Election-related stress is multifaceted, involving both identity-based and group-based stress. Interacting with people we disagree with or don’t share our values can be stressful. At a larger level, electoral politics can feel overwhelming when you’re facing systems that seem to work against you—especially if the outcome doesn’t align with your hopes and beliefs. This echoes the same kind of stress often felt by individuals with lower socioeconomic status, who experience intractable systems that feel beyond their control.
What are the Psychological Impacts of Elections on Mental Health?
Politics are nearly impossible to avoid in today’s world, often following us everywhere through our devices. One study found that participants experienced negative emotions related to politics on 70-80% of days. National surveys reveal that many Americans attribute sleep loss and various mental and physical health struggles to their relationship with politics and elections. Research also indicates a notable increase in client requests for therapy during election seasons, and a startling 1 in 20 people have had thoughts of suicide due to political stress.
The American Psychological Association (APA) has determined that the stress associated with political events is a unique phenomenon, not just an extension of general anxiety. This distinction is further supported by a study linking the 2020 election to a rise in mental health visits and an increase in prescription drug use for anxiety and depression.
Many Americans experience sleep loss during election season. This lack of sleep can weaken the immune system and increase the risk of chronic conditions such as heart disease and diabetes. It can also disrupt hormonal balance, leading to fatigue and nutritional deficiencies. Sleep deprivation impairs cognitive function, making it more difficult to concentrate, regulate emotions, and cope with anxiety and depression.
Further studies by the APA have shown that political stress often leads to decreased physical activity, as people tend to spend more time consuming media. This behavior activates the brain’s reward system by releasing dopamine, creating an addictive cycle. This addiction not only limits physical activity but also decreases face-to-face interactions, which are essential for emotional well-being. The subsequent lack of physical activity lowers the production of serotonin and endorphins—chemicals in the brain that help manage stress—thus worsening anxiety and mood disorders.
Strained social relationships caused by political disagreements can further negatively impact mental health, according to research. Conflicts with family, friends, or colleagues over differing political views often lead to feelings of isolation, loneliness, and frustration. These damaged relationships can weaken a person’s support system, leaving them with fewer opportunities for emotional expression and connection, which again contributes to increased anxiety and depression.
The aftermath of elections can bring its own set of challenges, especially for those whose preferred candidates do not win. Research conducted after the 2016 U.S. presidential election found that alcohol spending increased in counties where support for the losing candidate was higher. This suggests that individuals may resort to unhealthy coping mechanisms, such as alcohol consumption, to handle the emotional distress and disappointment associated with political outcomes. These behaviors illustrate how the psychological impact of elections can extend well beyond election day, affecting not only mental well-being but also physical health through increased substance use.
Given the far reach of the stress and anxiety related to elections, it’s clear that we are being negatively impacted by both the fears about the future and how we are engaged with media exposure related to the polls. While many of us will continue to remain involved and connected to politics, we may need to also protect our physical and mental health in the process. Managing election anxiety requires intentional effort. It’s essential to consider which tools genuinely help reduce overwhelm and promote well-being.
How Can We Manage Our Election Anxiety/Stress?
Limiting Media Consumption:
A practical strategy for managing mental health during election season is to limit media consumption, particularly concerning political coverage. Establishing boundaries around when and how often to engage with the media can help create a better balance. While this doesn’t necessarily mean checking out and turning away from causes that matter to you, it might mean being more intentional about how and when you read the news or are on Instagram. For instance, reading before bed and keeping devices in another room can reduce overall media intake. Implementing these simple techniques can lead to noticeable improvements in well-being over time, and for some, this may be necessary during election cycles.
Paying Attention to Self-Talk:
It’s easy to internalize the talking heads that are constantly communicating their messages and to do so without question.
While many of us value staying involved and advocating for the policies we care about, it’s worth noting that the most sensational messages tend to sell the most news subscriptions and receive the most media coverage. When we are constantly in a fear cycle, we can be paralyzed, which keeps us from caring for ourselves or doing the work we care about. This can also prompt us to disengage from those we believe want to harm us or are against us, whether or not that is the case. Imagining the life experiences that shape others’ political beliefs can allow us to acknowledge their complexities, even if we disagree. Research shows that focusing on the supportive, cooperative aspects of daily life can remind us that despite political divides, our society is often driven by shared values.
Offering yourself validation and a measured inner narrative can make it easier to remain involved while contending with others in attempts to build bridges, working to better understand each other’s perspectives. Why it may not always be safe to engage in these discussions, there may be moments when it is safe and beneficial, but we can only access this if we are ready to be open to them.
Getting Involved With Local Community Organizations:
Getting involved with local community organizations that align with personal values can provide a sense of purpose and connection. Engaging with groups that share moral beliefs allows for channeling energy into positive action, leading to feelings of empowerment rather than overwhelm. In these environments, individuals can learn new information and strategies for mobilization, which is inspiring. Connecting with others in this way also fosters a supportive network of like-minded individuals where concerns and hopes for the future can be shared.
Taking Care of Yourself:
The concept of “self-care” has gained considerable popularity and may sometimes feel overused. However, it remains relevant to recognize that self-care looks different for everyone, especially during moments of overwhelm, whether related to elections or other life challenges. Self-care encompasses a wide array of activities, which differs from person to person. For some, engaging in a brisk walk, hitting the gym, meditating, enjoying a warm bath, journaling, watching a movie, or spending quality time with loved ones can be rejuvenating. These practices are proven to reduce stress, promote relaxation, and restore balance when external pressures become overbearing.
Although it may seem trivial to prioritize personal well-being amid pressing global concerns, taking care of yourself is an indispensable act for maintaining your ability to support others. When you take the time to recharge, you ultimately become better equipped to contribute positively to the world around you.
Seeking Support:
Finally, seeking support from friends, family, or a therapist can offer crucial emotional relief during times of political tension. Talking through your concerns and anxieties with trusted individuals allows you to process your feelings while receiving support. Professional care can also provide strategies for managing stress and offer a neutral perspective on difficult emotions, helping you navigate election season with greater resilience.
The anxiety stemming from elections is not merely a fleeting response; it can lead to long-term implications for mental and physical health. While the challenges can feel enormous, some strategies can help mitigate the stress. It can be worthwhile to seek supportive environments, practice self-care, and connect with others with similar values. Connecting with others who disagree with you may also be valuable when it’s safe, as it can help us remember that not everyone is a threat, and it doesn’t have to be us against them. Understanding that you are not alone can offer comfort and remind you of the community that surrounds you. As we navigate these turbulent times together, let’s prioritize our mental well-being and find healthier ways to engage with the world around us. If you find that you need support during these trying times, we hope you reach out. We would be glad to support you.