Managing Political Stress

A February 2024 Pew poll found that 65% of U.S. adults always or often felt exhausted by politics and 55% always or often felt angry. But research now shows the distress we feel around politics can harm our physical and mental health—recent voting cycles highlight the extent of the issue, as we’ve seen a significant increase in reports of election-related stress and anxiety.

Elections will not and can not cease because they cause stress, however we must find a way to manage political anxiety in a healthy, productive way. Below, you can find detailed information on why many people experience anxiety around elections, resources on how to cope during these times of uncertainty and links to related readings.

Causes of Election Anxiety

Media Overload

Social media, round-the-clock news and information, and constant updates can quickly become overwhelming, adding to already-frayed nerves. When you add in the high stakes of election season, it becomes even more stressful.

Media overload can cause exhaustion, a sense of helplessness or hopelessness, frustration, and confusion. For many, it can even cause anger.

Polarization

Where once it was easy to find common middle ground, people were happy to agree to disagree, and differing opinions warranted respect, today, political discourse is more divisive than it is a healthy discussion. The resulting “us vs. them” mentality can breed fear and exacerbate feelings of anxiety over the outcome of elections in the future.

Uncertainty/Loss of Control

Every election seems to be a pivotal moment. It can feel like the fate of our country hangs in the balance and that we have little to no control over the future. Feelings of uncertainty can be unsettling or stressful, and when fear of the unknown arises, it can force us to come to terms with what an election really means, which can be gravely anxiety-provoking.

Election Stress Kit and Continuum

UNPLUG: Limit your consumption of social media and the 24-hour non-stop images. It’s important to stay informed, but creating boundaries is important.

BE PRESENT: Use reflection to recognize your inner thoughts and feelings. Be curious and non-judgmental and give yourself permission to feel the way you do. Although avoiding can be useful, “stuffing” or ignoring strong emotions can have negative impacts.

REFUEL: Focus on restoring yourself with rest and healthy food. Drink water and try to limit caffeine. Move a little every day. Take a walk; look at the sky; be in nature. Journal or meditate. Make art or watch funny videos. Read something fun.

CONNECT: Engage with supportive friends and allies. Talk about current issues, if needed, but be aware of when you’re feeling overwhelmed. Not everyone will share your perspective, so it’s OK to limit your topics and avoid heated conflict. Reach out to supportive services on-campus, including the SCC.

DO SOMETHING: Channel what you’re feeling into positive, meaningful activity. Be informed and proactive around issues that matter to you. Find ways to engage in your community through advocacy in ways that fit for you.

A five-block continuum *Adapted from The Counseling and Psychological Services at Penn State Harrisburg; View the complete Election Stress Kit here.