Written by: Angela Derrick, Ph.D. & Susan McClanahan, Ph.D.
Date Posted: October 14, 2024 12:38 pm
Election anxiety due to political polarization affects a significant portion of the U.S. population and has implications for mental health and well-being. Political anxiety is distinct from other forms of stress in that it is a shared experience that affects everyone in the country. According to surveys by organizations like the American Psychological Association (APA), around 52% of Americans reported feeling stressed by the 2020 election, with many citing concerns about the political climate, uncertainty, and divisiveness. It’s not hard to imagine that the chaotic environment of our current 2024 election season is every bit as stressful, if not even more anxiety-producing.
Continuous media exposure can have us on edge. Heated debates around the issues can cause us to lose sleep. Our less-than-optimal attempts to cope may have us chronically doom scrolling on social media. Bids to have difficult conversations about differences may quickly devolve into arguments and can damage our relationships, compounding our anxiety. In today’s political climate, simply holding diverse opinions and ideas, even without arguing, can still damage relationships.
Many of us end up feeling a range of emotions, from profound disappointment to rage. We may have difficulty regulating these feelings when we know others support policies that we believe will negatively impact our well-being and autonomy. When we throw climate change concerns, worry about the implications of AI, and the deliberate dissemination of propaganda and misinformation into this multifaceted brew, it can leave us feeling intensely fearful about our future. The stakes are high. Even when we take measures to limit exposure, the chances are we can still feel it in our bodies as if it were in the air all around us.
Political Triggers
For individuals, political chaos can trigger fears about economic instability, policy shifts, or civil unrest. Communities, especially those with diverse political views, may face strained relationships. Disagreements over election outcomes or the genuine fear that a repeat of the 2020 election could happen again spill into everyday interactions. Protests, legal battles, and threats to democratic norms can exacerbate feelings of helplessness. Under these circumstances, how can we handle ourselves with dignity, self-compassion, and an eye to safety?
When someone wants to argue about politics, it’s best to approach the situation calmly and constructively. Start by assessing whether the conversation will be productive. If it seems likely to escalate into a fight, it’s wise to disengage politely. You can say something like, “I value our relationship too much to argue over politics.” If the discussion continues, try to listen actively, validate their feelings without necessarily agreeing, and express your views without being confrontational. Setting boundaries for respectful dialogue can also help maintain civility, stop escalation, and preserve mental health.
Studies have found evidence in support of the idea that our perception of high levels of partisan polarization existing around us is detrimental to health, and in particular, mental health. Furthermore, perceptions of intensifying polarization since the 2016 presidential election and mass polarization at state and national levels increased the likelihood of developing depression, anxiety disorders, and sleep disorders. (Nayak, S. S., et al., Social Science & Medicine, Vol. 284, 2021).
If you live in a swing state, the amount of political media flung at you from every direction is wild and can be even more overwhelming. This onslaught illustrates the need for even more vigilance around media consumption and possibly seeking additional help to preserve and protect mental health. Worry can cause us to isolate and keep us sick and anxious. Moving out of worry and into connectedness can provide resilience and better mental health outcomes, but how do we begin this process?
We know that positive action and organizing, whether political or community-oriented, can help in terms of liberation, increasing mental health, and providing an avenue for creating meaning and solidarity for ourselves and our communities. Taking positive action can increase an individual’s sense of empowerment. Fostering connections with like-minded individuals and creating a path for change is important work and the antidote for the helplessness we may be experiencing in our current political climate. When we keep it local, every act of kindness, including self-compassion, can increase our well-being. We might be powerless individually over the big picture, but we do have power in our day-to-day sphere of influence.
We often need guidance and help to become centered and grow in understanding. No matter how difficult our circumstances are, we can be agents in our lives to create meaning and positive change. Education, community groups, therapy, clubs, volunteer organizations, and more can be avenues for moving out of isolation and fear into social connectedness and mental and physical well-being.
Political stress often peaks during election seasons. Families may experience heightened anxiety due to divisive viewpoints and the constant influx of political news. Disagreements over candidates or policies can strain relationships, leading to household tension and frustration. The emotional toll of political conflict can be challenging and enduring.
Having open and respectful conversations can help to manage election-related anxiety in families, but, as many of us are aware, this is not always possible. Knowing where your boundaries are is important to avoid being taken hostage by criticism and political argument. If possible, avoid polarizing debates and try to focus on shared values to help ease tensions. Other’s behavior may dictate at some point that you need to remove yourself from the conversation—safety matters, and so does your mental health.
If you find yourself driving the argument, take a pause and evaluate why you have a need to be right or dominate the discourse. Ask yourself if it is more important to be right or be happy. Acting out on the constant need to be right is damaging to relationships. Respectful conversations on difficult subjects require vulnerability and acceptance of other’s views and differences. Respect is sometimes confused and conflated with believing there needs to be agreement (control). In truth, respect is mutually given and requires an acceptance of where one ends and another begins.
Finally, limiting exposure to political media, especially negative or sensational content, effectively reduces stress. Families can agree to have media-free zones or times, ensuring the home remains a place of connection rather than conflict. By maintaining a supportive and understanding environment, families can better navigate the stress of election seasons without letting political differences disrupt their emotional bonds.
Yes, agreeing to disagree is a healthy way to handle political disagreements. It shows that both parties can respect each other’s opinions without needing to convince one another to change their views. This approach helps maintain relationships, especially when discussing deeply personal or polarizing topics like politics. By agreeing to disagree, you acknowledge the value of differing perspectives while avoiding unnecessary conflict. It allows for continued dialogue or peacefully deciding to move on from the topic.
When we feel our anxiety spiking, we can find comfort in the human condition, that we are not alone. Many of our fellows are also feeling anxiety and stress over the election. Most importantly, we are not somehow wrong for feeling this way. Acknowledging our anxiety without judging it is an essential 1st step. We can then soothe the inner part of us that is in turmoil and fear. You can say things to yourself like, “It’s okay to have these difficult emotions, and we will get through them; we always do.” You can also give yourself permission to stop spiraling by saying, “It’s okay not to worry about this right now.” Many stress techniques can help calm our system and divert our attention from the object of our anxiety, one of which is the 5-4-3-2-1 grounding method. It is a simple and effective set of only five steps that you can do anywhere to relieve stress. Here is how it works:
At SpringSource Psychological Center, we know that expertise and experience matter when it comes to finding a therapist. We have years of experience providing evidence-based treatment for depression, stress, and anxiety disorders, whether they be election-related, organic, or stem from any other circumstance or trauma. Moreover, many of our clinicians have additional training in mindfulness, trauma, and family dynamics, allowing for a more holistic approach to treatment.
You don’t have to navigate this journey alone. SpringSource Psychological Center, with offices in downtown Chicago and Northbrook, Illinois, specializes in treating depression, anxiety, eating disorders, mood disorders, relational issues, and trauma-specific concerns. We take pride in the diversity of our practice, understanding that each individual’s path to well-being is unique.
Let’s tackle the stress and anxiety together to improve your quality of life. Call or email SpringSource Psychological Center today to schedule a virtual or in-person appointment. 224-202-6260 | info@springsourcecenter.com
We offer free 15-minute initial consultations—schedule here.
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