Practical Tips for Managing Anxiety About Politics

If you’re feeling overwhelmed by election stress, you’re not alone. Surveys suggest that more than 60% of registered voters in the U.S. find politics to be a significant source of stress, with some even losing sleep over it. Over a quarter of voters report that politics have caused conflict among their family and friends.

This worry isn’t just about Election Day; it’s also about the news and social media talking about things like prices going up, climate change, and violence with guns. It’s also about worrying for people who aren’t treated fairly, like LGBTQIA+ youth and young people of color. And it’s about feeling unsure after the pandemic made people feel more lonely and stressed.

When things feel unsure, it’s normal to want control, like keeping up with news or convincing others to agree with you. But hearing upsetting news and arguing can make you feel bad.

Dealing with political stress, anxiety, or anger can be challenging, but you don’t have to face it alone. With some strategies and support, you can start feeling better, regain a sense of control, and focus your energy on self-care and, if you choose, activism.

Tips for Managing Election Stress and Anxiety

Prioritize Self-Care
Identify your main sources of political stress and recognize when they’re triggered. Develop self-care activities to help manage stress, such as limiting social media exposure or spending time with loved ones.

Acknowledge and Release Negative Emotions
Accept your feelings of anxiety or dread, process them, and then let them go. Engage in activities that help you shift your focus away from negative emotions, like deep breathing or going for a walk.

Practice Mindfulness
Use mindfulness techniques to bring your attention back to the present moment when worries about the future become overwhelming. Ground yourself by focusing on your senses and what’s happening around you.

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Take Screen Breaks
Limit your exposure to stressors by setting boundaries with your devices. Schedule phone-free periods or use apps to monitor and reduce screen time, allowing yourself to disconnect and recharge.

Practice Self-Compassion
Treat yourself with kindness and understanding, especially when dealing with difficult emotions or situations. Recognize that you’re not alone in your struggles and prioritize your well-being.

Tips for Navigating Difficult Election Conversations

Set Boundaries
Decide if you’re emotionally prepared to engage in a political conversation and be honest about your boundaries. If you’re not up for a debate, politely decline and redirect the conversation.

Approach Conversations with Curiosity
Start discussions with an open mind and a genuine desire to understand the other person’s perspective. Focus on listening and learning rather than persuading or defending your views.

Value Your Relationships
Remember the importance of your relationship with the person you’re speaking to, and prioritize connection over disagreement. If a conversation becomes heated or hurtful, prioritize your well-being and step away if necessary.

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Take Care of Yourself
If a conversation leaves you feeling upset or drained, engage in self-care practices to restore your emotional balance. Take a walk, practice deep breathing, or engage in activities that bring you comfort and peace.