Coping with Election Anxiety
Author: Dr. Jessica Nemeth
In today’s world, political news is everywhere, and elections feel both never-ending and intense. It’s no wonder that many people experience election anxiety. Here at the Capital Institute for Cognitive and Behavioral Therapy, located in the heart of Washington, DC, we understand how deeply politics and elections can impact our mood, thoughts, and overall well-being.
Election anxiety can manifest in various ways, such as persistent worry, compulsive behavior (like constant news checking), irritability, difficulty focusing, or even physical symptoms like headaches, stomachaches, or insomnia. Our team is dedicated to helping clients navigate these challenging emotions and reactions. While we often work with individuals whose careers are tied to the political world, most of our clients are everyday people seeking to maintain balance in their lives amid the turmoil of election cycles.
Our clinicians are highly trained in Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), both of which are effective in managing election anxiety. Below are some of the strategies we use to support our clients:
Cognitive Restructuring:
We help clients identify irrational or unhelpful thoughts and replace them with more balanced, realistic ones. For example, if you’re thinking, “The election outcome will be disastrous,” we’ll work with you to challenge this thought and explore alternative perspectives. This process helps reduce cognitive distortions like catastrophizing or overgeneralization, allowing for a clearer, more rational outlook.
Setting Realistic Expectations and Goals:
In therapy, we encourage clients to set achievable goals aligned with their values. When it comes to election anxiety, this might mean staying informed without becoming overwhelmed or participating in political activities in a way that feels manageable. We’ll help you understand your core values and craft a plan of action that honors them while also providing necessary breaks.
Taking Meaningful Action:
Sometimes, taking action can alleviate anxiety by instilling a sense of purpose and control. This action doesn’t always have to be politically focused—it’s about finding activities that resonate with your values and give you a sense of agency. We’ll work together to identify these actions, helping you feel empowered and effective.
Developing Coping Strategies:
Election cycles and political stress can challenge your usual coping mechanisms. We’ll help you expand and refine your coping skills, whether through exercise, mindfulness, socializing, engaging in creative activities, or connecting with supportive communities. Together, we’ll build a toolkit of strategies that you can rely on during high-stress times.
Controlling Exposure to Political Information:
For those overwhelmed by the constant stream of political news, managing exposure is key. We’ll help you create a balanced approach, whether through digital sabbaths, limiting news sources, or engaging in meaningful discussions rather than endless scrolling. The goal is to help you use political information to grow in understanding and perspective, not to fuel fear.
Staying informed is important, but it doesn’t have to come at the cost of your mental health. At the Capital Institute for Cognitive and Behavioral Therapy, we offer a supportive space where you can learn to manage election anxiety effectively. Let us help you navigate the complexities of our political environment with purpose and calm.
Ready to take control of your election anxiety?
Schedule a consultation with one of our experienced therapists today and start your journey toward a more balanced and peaceful life. Our clinicians in our Bethesda, MD office offer services to children, adolescents, and adults. We see older teens and adults in our downtown DC location.