Election-Related Stress and Anxiety: Understanding ERA in 2024

Nov 2

Written by Irene Eastland, LCMHC

The past few election cycles—2016, 2020, and now 2024—have brought unprecedented political divisions that affect everyone, regardless of political stance. Even those who have seen many elections might agree that today’s climate has reshaped the landscape of U.S. politics. With this intensifying division, it’s no surprise that election-related stress and anxiety are on the rise, infiltrating work, social circles, and even personal routines. Despite efforts to avoid the topic, political discussions seem to find their way into every corner of our lives.

While not officially recognized as a clinical condition, Election-Related Anxiety (ERA) reflects common symptoms of anxiety and stress. This blog post will explore what ERA is, its symptoms, whether it’s temporary or ongoing, and practical strategies to help manage these feelings.

What is Election-Related Anxiety?

Research shows that more than 50% of Americans report significant stress related to elections. Election-related anxiety can manifest as constant worry, obsessive focus on political issues, and repeatedly imagining possible outcomes—all beyond personal control. Unlike generalized anxiety, ERA is specifically triggered by the anticipation and uncertainty surrounding elections. This continuous exposure to negative news and “what if” scenarios can fuel a persistent cycle of stress, which, if unchecked, can spill over into other areas of life.

Recognizing Symptoms of ERA

Election-Related Anxiety symptoms often mirror those of generalized anxiety and may include:

Inability to control worry about election outcomes
Tension, especially in the shoulders (Take a moment to shrug them up and down to release tension)
Difficulty falling or staying asleep due to election concerns
Recurring dreams about election scenarios
Constantly checking election news or headlines
Compulsively searching online for election-related information

These symptoms often stem from a need for control in uncertain situations. Without intervention, ERA can spread beyond politics and into personal life, compounding stress in areas previously unaffected.

Is ERA Temporary or Ongoing?

Many people find ERA persists even beyond election cycles. For some, it becomes part of a chronic anxiety pattern, often tied to other mental health conditions like generalized anxiety disorder, OCD, or PTSD. Coping methods, therapy, and support can make ERA more manageable, but untreated ERA has the potential to linger beyond the election season.

Coping Strategies for Election-Related Anxiety

Developing coping strategies can empower you to manage ERA. Here are some techniques to try:

1. Take Breaks from Political Content

Limit news consumption, avoid political discussions, and take time to unplug from election updates. A break can reduce immediate anxiety, giving you space to reflect and regain control of your mental well-being.

2. Circle of Control

Draw a small circle and list everything you can control (e.g., your actions, attitude, daily choices). In a larger outer circle, list things beyond your control (e.g., election results, other people’s votes). Focusing on the inner circle allows you to conserve energy for what truly matters in your life.

3. Change the Tape

When negative thoughts arise, pause and say, “I’m thinking…” to acknowledge the thought without letting it spiral. Replace it with a positive memory, like a joyful family gathering or a peaceful moment. Repeatedly shifting your focus can train your mind toward positivity.

4. Spend Time Outdoors

Nature and fresh air can be healing distractions from political tension. Take a walk, leave your phone at home, or join an outdoor hobby group. These small breaks can help you reset, providing relief from the “what if” cycle.

In Conclusion

Election seasons can be challenging, and it’s natural to feel overwhelmed. But remember: You’ve done your part by voting and staying informed, and now it’s time to focus on what truly matters—taking care of yourself and your loved ones. Let go of the things outside your control, and nurture a life that continues to bloom, even in uncertain times.