The subject of politics is a significant source of stress for Americans. More than half of adults feel that elections are “somewhat” or “very significant” sources of stress.1 Stress is not always problematic, but when the period of stress becomes long-lasting or exceptionally intense, symptoms like worry, sadness, hopelessness, and physical tension may develop. Without the needed treatment, these symptoms may result in new and worsening mental health disorders.
Someone prone to election-related stress can lessen the unwanted influence by recognizing the impact of politics on their mental health, using avoidance to limit interaction with triggers, and employing healthy coping skills. By following these steps, a person can remain politically active without letting the election results create psychological concerns that last far beyond November.
Why Elections Can Cause Anxiety & Depression
Elections cause levels of anxiety and depression because politics and politicians are tremendous sources of stress for Americans. The stress comes both directly and indirectly as people worry about the immediate effects of a particular politician winning and the long-term effects a victory will have on other sources of stress.
According to a 2019 study conducted by the American Psychological Association, the top three sources of stress in American adults were:
- Mass shootings: More than 70% of Americans worry about mass shootings, which is up from 62% in 2018. The worry about mass shootings was higher in 2019 among all races and ethnic groups than the year before.
- Health care: About 69% of Americans report stress linked to the cost and availability of health care for themselves and their family members.
- The political climate: More than 60% of Americans view politics and politicians as a direct source of stress with 56% seeing the election as a stress.1
The other top sources of stress include:
- Climate change
- Abortion laws
- Immigration
Since politicians affect all of these sources, it becomes plain to see why people report increasing levels of election-related stress. If a person worries about shootings, health care, and immigration, they may view the president as the one person who could drastically minimize or maximize their fears.
Anxiety Related to Elections
Fear and anxiety are commonly reported reactions to election stress. Though sometimes used synonymously, fear is an emotional response to a current threat, while anxiety is the worry and tension about something that could happen in the future. Both are responses to danger or the perception of danger.2
Situational anxiety has benefits as it can boost mental focus and prepare the body to physically respond to threats, but anxiety disorders are always problematic.
Anxiety disorders, like generalized anxiety disorder and phobias, result in people:
- Overestimating the danger and threat
- Going to great lengths to avoid the stressor
- Overreacting to stress with excessive thought and behavior changes2
With election stress, a person could experience high levels of anxiety as they anticipate what could happen if “the other side” is elected. They may worry that the vote will impact their family, their job, their home, their safety, and their rights in very negative ways. Once the votes are counted and the decision is made, a person could feel a combination of fear and anxiety about the present, as well as the future.
During periods of election-related anxiety, a person could note:
- Intense worry that affects home, school, or work life
- Restlessness
- Feeling keyed up
- Feeling more tired and fatigued
- Trouble with concentration
- Irritability
- Sleep problems
- Panic attacks 2
Depending on the intensity, frequency, and duration of symptoms, a person could meet the criteria for an anxiety disorder due to election-related stress. Some people may experience symptoms that peak before the election, and others will notice symptoms that worsen after the results are finalized. Unfortunately, even if a person’s favorite candidate wins, the stress may produce lasting damage that continues long after the final votes are tallied.
Depression Related to Elections
Chronic stress is a negative influence on mental health that frequently contributes to unwanted levels of anxiety, but the election-related stress could also spark symptoms of sadness and pessimism. Like some level of anxiety, sadness and pessimism are typical aspects of being human, but when symptoms continue without intervention, a depressive disorder could present.
Unlike anxious feelings that could emerge before and after an election, election-related depressive symptoms are more likely to begin following the vote, especially if “the other side” wins.
Signs and symptoms of depression include:
- Feeling sad or irritable
- Experiencing less interest in most activities
- Diet and appetite changes that may lead to weight loss or gain
- Sleeping too much or too little
- Feeling sped up or slowed down
- Fatigue or loss of energy
- Feeling worthless or very guilty
- Struggling to focus and concentrate
- Thinking about death and dying 2
These depressive symptoms must last for at least two weeks and significantly impact the person’s life to receive recognition as a full depressive disorder.
A period of bereavement might occur after the election if the person’s preferred candidate does not win. Although no one has died, the person could view the defeat as a loss of hope or a loss of the America they would like to imagine. The sadness and grief could mirror depression, but since bereavement is another expected reaction to a loss, it will not cross the line into a disorder.2
Other Mental Health Issues Impacted by Elections
As the stress increases before, during, and after elections, it can affect any number of mental health conditions. Remember, high levels of stress makes all mental and physical health conditions worse.
A person could expect their symptoms to increase in number or intensity if they have a pre-existing psychological disorder like:
- Obsessive-compulsive disorder (OCD)
- Attention-deficit/hyperactivity disorder (ADHD)
- Substance use disorders and addictions
- Eating disorders
- Bipolar disorders
- Personality disorder
Higher than usual levels of stress can increase the urge to perform compulsions, decrease attention and concentration, trigger the desire for more substance use, and shift mood episodes.
3 Ways to Reduce Anxiety & Depression During an Election
To avoid the anxiety and depression linked to elections a person must reduce stress, but stress can feel impossible to avoid as the news, family functions, and even visits with friends seem to spark election-related stress. People want to stay informed about the news to remain up-to-date, but it causes them additional worry. About 54% of people reported following the news causes them stress.1
Cutting out all triggers may be impossible; a person can do well to begin avoiding or limiting their exposure to certain people, places, and things to limit election-related stress. People hoping to lower their risk should consider the following actions:
1. Limiting News Exposure
How much news is too much news to watch? People who watch high levels of news programs experience high levels of anxiety, so programs or cable channels dedicated to news are important to avoid. Of course, news in moderation offers some benefit, but scaling back on consumption may be a valuable stress reducer.3
People who watch a lot of news are about one and a half times more likely than others to experience anxiety disorders. Watching too much news is linked to:
- Uncontrolled fear with increased fearful thoughts
- Being on guard and easily startled
- Sleeping problems4
In the move to limit news exposure, some people will quickly shift into a comfortable amount of news consumption, while others may struggle to find a healthy balance. In certain situations, a person will need to completely disconnect from the 24-hour news cycle to reduce their stress, just as someone with an addiction may need abstinence.
2. Limiting News Sources
The sources of news are countless with media outlets and online news sites constantly popping up. Unfortunately, some people will continuously explore available options only to find themselves growing more frustrated and stressed with every click.
The situation deepens with the addition of social media apps and websites. With user-generated information, anyone with an opinion is free to post their thoughts and feelings for all to see. These opinions may be based on a solid understanding of the topic, but they could also be fueled by hate, ignorance, or greed, which produces higher volumes of stress.
Sticking to two or three news sources can limit information and moderate stress. Find the news outlets that provide the information in even and professional ways.
3. Limit Substance Abuse
When levels of stress, tension, and sadness begin to build, people may turn to a negative coping strategy like alcohol or other drugs to manage their feelings.5
Substances may seem to offer a “quick fix” for discomfort as having a drink at the end of a long day relaxes the body and mind. In time, though, substances only compound the issue and add more stress. With increased reliance on drugs and alcohol, people are less likely to pursue health coping skills, so avoiding substances will help encourage happiness.
4 Ways to Cope with Election-Related Anxiety & Depression
Avoiding the negatives is essential when moving to reduce election-related stress, but it is not enough. To really improve one’s health and well-being, a person must seek out positive coping skills. These healthy skills are tricky because, unlike negative coping skills, positive coping skills do not offer immediate results. Instead, they take time to create the desired effects.
1. Vote
With all of the stress associated with elections, it may start to feel that a person’s power and control over the situation is minimal. People can experience depressed thoughts full of hopelessness as they wonder about their ability to truly make a difference.3
Voting is a great stress reducer during elections because it is an active, behavioral gesture that fulfills each person’s civic duty. The act of voting can also represent the conclusion of another election cycle, and it presents an opportunity for people to shift their habits away from politics.
2. Find Ways to Contribute Positivity
People living with election-related anxiety and depression must remember that experiencing stress is not a productive use of resources. Stress only creates more tension as it spreads to all aspects of life.
Stop the flow of negativity by channeling time, energy, and effort into positivity in the area. A person could decide to:
- Volunteer for a local organization or charity
- Perform random acts of kindness
- Spend time with older members of the community
- Work to beautify a nearby park or green space
- Collect litter from a highway
Any of these activities will provide a sense of accomplishment and control that offsets the negativity and decisiveness of the political arena. Along the way, volunteering your time could connect you with a new group of like-minded individuals who are out to do good.
3. Search for Hope
Politics in the 21st century seem to be based on contention, hate, and division. To push back against these harmful themes, make a conscious effort to search for hope and optimism in the world.
After all, the world is a wonderful place that offers endless beauty to those who choose to see it. Retraining one’s brain to focus on the elegance of nature may present a challenge, so spend time each day appreciating a new bloom, the sunset reflecting against a window, or changing leaves on a tree.
In addition to the beauty of nature, there are people doing good and contributing amazing amounts of positivity into the world, even when situations look bleak. Make it a mission to find these people, to celebrate them, and become inspired by them.
4. Focus on Physical Health
Stress harms a person’s physical health. Chronic stress may result in various unwanted consequences such as:
- Heart disease
- High blood pressure
- Poor digestive health
- Sleep problems
- Irregular reproductive health
- Issues with the immune system
- Headaches
- Diabetes 6
With this assault on the body, a person can take active steps to protect physical health by managing their diet, sleep, and exercise.
- Diet: When stress is high, people may choose the foods that are available rather than the foods that are healthy. Focus on eating fresh fruits and vegetables with healthy proteins for energy. Avoid sugary drinks and eat well to improve physical health.
- Sleep: Sleep is necessary to restore a person’s physical and mental health. Leave enough time for sleep each night, and put away the phone at least an hour before bed to avoid getting distracted by bad news.
- Exercise: To improve mental and physical health, exercise is invaluable. If it seems like exercise is too far out of reach, focus on setting aside just 20 minutes each day to walk. A walk can clear the mind as it strengthens the body.
When You Should Seek Professional Help
You should seek professional help whenever the election-related stress creates symptoms of anxiety or depression that last for more than two weeks and begin to negatively affect facets of your performance at home, work, or school. Additionally, if you find it impossible to follow through on the avoidance and positive coping skill strategies outlined above, professional treatment is needed.
Someone who thinks they may benefit from professional help should reflect on their symptoms and recent changes brought on by their election-related stress. They should review the impact of stress on:
- Sleep, diet, and physical health
- Relationships and communication with loved ones
- Energy and motivation levels
- Self-care and hygiene
- Confidence and self-esteem
- Mood
- Irritability
- Anxiety and worry
Anyone struggling in two or more areas should seek out an evaluation from a mental health expert.
Knowing when to seek professional help for election-related stress is a complicated situation, though, because not all stress is problematic. Having some amounts of stress can boost mental acuity and physical abilities before an important work presentation or an athletic competition.6 Some stress is good, but when it is too high or lasts too long, it can begin damaging a person’s mental and physical health.
To begin the process of treatment, consider seeking a referral from a provider like a primary care doctor or a trusted friend. When you are ready, you can receive assistance from various clinicians such as:
- Psychiatrists
- Psychologists
- Social workers
- Counselors
- Nurses 7
Luckily, there is no such thing as seeking treatment “too early,” so if you feel the impact of stress on your life, schedule an appointment with a mental health professional today.
Additional Resources for Depressive Disorders
For more information about depression, please refer to these organizations:
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
