How to Cope with Political Anxiety
“Nobody speak, nobody get choked,” DJ Shadow ft Run the Jewels, Nobody Speak
As of the date of this post, voting day is 26 days away…does this fact cause a reaction inside of you? Are you excited to exercise your voting rights? Or are you feeling something else?
Maybe you’re anxious about what the world post voting day. Or you’re afraid of the impact of the candidates on your life and your loved ones. Some anxiety is not a bad thing. Anxiety is an emotion and can be useful for a number of reasons, but if you’re finding yourself overwhelmed by dread, losing sleep, or endlessly consuming political content online, you may be experiencing political anxiety.
Political anxiety is not an official diagnosis per the DSM-5; however, symptoms may fall under the umbrella of Generalized Anxiety Disorder or Social Anxiety Disorder. For the purpose of this post, political anxiety is an excessive anxiety and worry related to the current political landscape and/or the upcoming presidential election. This anxiety or worry is difficult for the person to manage and may be expressed by symptoms like: feeling restless or on edge, difficulty concentrating, irritability, sleep disturbances, fatigue, upset stomach or other physiological symptoms. Additional symptoms may include fear of social engagement due to worry of having your political opinions scrutinized by other people, avoidance of social engagements, and/or overwhelming sense of anxiety during social engagements.
If You’re Learning to Cope with Political Anxiety - you are not alone. Voting season is often stressful for many people. In fact, a survey conducted in 2020 found that 77% of Americans reported that “the future of our nation is a significant source of stress.” During a presidential election, an increasing number of people seek therapy to cope with political anxiety.
If you’re finding yourself stressed about the upcoming voting season, there are things that you can do to cope with political anxiety.
Be curious about the source of anxiety. The more that you understand about where it’s coming from, the more you can respond and cope.
Exercise your right to vote: You can check your voter registration status for national, state, and local elections at Vote.gov. You can also update your voter registration as needed and check the dates for upcoming elections.
Learn about your voting rights: Some places to start may include USA.gov/voting-rights, ACLU’s Know Your Voting Rights, and Vote.gov.
Get involved with helping others vote: if you’re interested in supporting others to exercise their rights to vote, you can apply to be a poll worker here.
Take care of your body. Caring for your physical wellbeing supports your mental and emotional health. Earlier this year we gave you tips to help you work on your sleep hygiene and to exercise.
Talk to others and don’t be afraid to chat with people who have opposing views: if it seems like there’s a growing divide between people of different political views in the US, it’s because there actually is: “In the last few decades, the U.S. has experienced a greater surge in ideological polarization and affective polarization than comparable democracies.” When you refuse to participate in the conversation you become a part of the problem.
…And don’t be afraid to set limits: There’s a stereotype about families arguing over politics around the Thanksgiving table. If either you, or the people you’re discussing politics with, are unable to remain respectful during conversation, it’s okay to set a boundary and to cease engagement in that conversation.
Consider limiting social media use: Your favorite apps for accessing news, and/or social media are all designed to keep you engaged - not to regulate your anxiety. Decreasing your use, or even time boxing it, can help reduce political anxiety.
Use discretion when consuming news: Including the source, the amount of time spent consuming it, and the perspective on it.
Get involved with campaigning: You can volunteer for a political campaign and start with your party’s or candidate’s resources. You can also make donations to campaigns and causes that you support.
Get involved with your local government: Attend a city council meeting, volunteer for a community cause, or join a community board.
Each of the aforementioned items are action items - there will be plenty of things out of your control during this election season, and in others, and there are also things that are under your control. You impact your political anxiety when choosing how to access media, how involved you are in the political process, and how educated you choose to be in politics.
How Future Full of Hope Can Help:
What if you’re doing everything in your power to manage your anxiety but nothing seems to help? Or you’ve tried to limit your social media intake but find yourself addicted to your phone. Or maybe you’re finding yourself paralyzed by fears regarding the outcome of the upcoming presidential election. In each of those cases, or similar cases related to political anxiety, choosing to participate in therapy with Future Full of Hope can help. We join our clients to process their pasts and to understand where the sources of their political anxieties come from. We help them to embrace their present by developing practical coping skills for anxiety while also embracing their feelings as a human experience. We support them to create their future by empowering them to manage their anxiety as they navigate the present day political climate. If you’re interested in seeking therapy for support for political anxiety, schedule a consultation with Kevin today by following the link below.
AI Disclaimer: This post is original and written by Kevin Boyd of Future Full of Hope, PLLC. No AI tool was leveraged in the development of this post
