5 strategies for coping with US election anxiety

By Jessica Newfield (MPA Candidate '21)

One day at a time. That’s what our close ones, our colleagues, and our meditation apps keep telling us these days. It is a given at this moment that mental health is a struggle for many of us as we are experiencing different forms of pandemic fatigue and US election-related anxiety. And this is with an ever-changing backdrop of climate uncertainty. No pressure. 

According to a recent study by the American Psychology Association, 68% of Americans are experiencing significant stress regarding the 2020 US election. This is not to be taken lightly. When things get hard, it is tempting to shut down and turn to cynicism. Instead, here are 5 strategies for coping with election anxiety:

1. Disconnect from the news.

Taking a step back from the 24-hour news cycle, when we find ourselves reliant on digital media as our primary connection to the outside world during this pandemic, can be especially difficult right now. You are allowed to take a break. You can choose how you find out about current events. Read fact-checked articles instead of watching yelling matches. Maybe the 8’clock news is too cortisol-inducing right now. For at least a few minutes each day, cut out the noise, turn off your notifications, and replace it with some self-compassion.

2. Stop ruminating. 

“Rumination is the focused attention on the symptoms of one’s distress, and on its possible causes and consequences, as opposed to its solutions” (Nolen-Hoeksema 1998). Even though it can be helpful to vent and externalize our concerns, there is a difference between acknowledging our feelings and worrying about what is out of our control. Practice focusing on what’s concrete in your life. When we shift our perspective to reframe the situation we’re ruminating about, we can gain greater psychological distance which allows us to better cope with hardship and stress in the moment.

3. Collaborate.

Collaboration is when multiple parties come together to work through and implement a collective solution to a multi-dimensional problem (Wood and Gray 1991). Defending democracy is a collective issue. You don’t have to tackle it on your own. Problems feel a lot more manageable when we address them together. Systemic change is called systemic because it requires that a lot of different moving parts interact together to manifest. Break down your community organizing goals into actionable collaborative milestones. There are many different ways you can meaningfully contribute now as a citizen. 

“No one can whistle a symphony. It takes a whole orchestra to play it.” – H.E. Luccock. 

4. Rekindle joy.

When was the last time you experienced a deep belly laugh or laid in the grass and mapped animal shapes in the clouds? Children are not the only humans allowed to play. What kind of role models are we if we no longer embody the “joie de vivre”. Finding play in everyday moments grounds us in the present and reminds us of what’s most important in life. Joy keeps the heart strong, and we need strong hearts more than ever. 

5. Lean on your community.

Support systems are everything. If you don’t think you have one, find people whom you respect and become their advocates. If they are the right people, they will become your advocates as well. Co-create an environment of trust and intentionally build together a supportive community that fosters the conditions for collective empowerment. 

We are capable of handling election anxiety. 

We have agency in managing the information overload that overwhelms our connected psyche. We are equipped to find new creative solutions together and build stronger communities. We are resilient beyond our imagination, because if there is one thing that all humans are programmed to do, it is to strive for a better future. So don’t let fear turn your hopes to apathy. Let those hopes fuel your fiery spirit.