Maybe this is your first time voting, or perhaps you voted in 2020 but feel like everything has changed since then. It’s not just about casting a ballot anymore—the stakes feel incredibly high. With the country more divided than ever, rights and freedoms on the line, and conversations becoming more hostile, it’s hard not to feel anxious about the outcome of the 2024 election. Whether you’ve only recently started caring about politics or have been following it closely for a while, the anxiety around this election is so real.
Why You Might Be Feeling This Way
Fear About the Future: It’s normal to be afraid of what could happen if your candidate, no matter who it is, doesn’t win. For many, the 2024 election feels like a turning point that could impact issues like healthcare, education, or climate change. You might feel that the decisions being made could shape the course of your life for years to come. It's not just an abstract worry—these concerns often hit close to home.
The Hostile Climate: It’s hard to miss how divided the country is right now. Conversations about politics can quickly become heated, and whether you're on the "blue" side or the "red," it can feel like there’s no middle ground. Even within families or friend groups, the tension is palpable. You might feel exhausted from constantly having to defend your beliefs or feeling judged by people who don’t share your perspective.
Powerlessness: Maybe you’re afraid that no matter what you do, the system is too big, too broken to fix. You cast your vote, but does it even matter? The reality that your candidate might not win can feel like a personal blow. You’re not alone in feeling like the weight of the world is on this election, and that the power you hold seems small compared to what’s at stake.
Information Overload: Staying informed feels important, but it can also become overwhelming. You may find yourself constantly checking your phone for updates about Trump’s latest speech or Kamala’s recent campaign events. The never-ending stream of updates can make it feel like you have to be on high alert 24/7, which only adds to your stress.
How to Cope with Election Anxiety
1. Validate Your Feelings About the Election
It’s okay to be worried, frustrated, or overwhelmed right now. This election is significant, and the emotions you’re feeling are valid. It’s not just about the policies; it’s about how they’ll impact your life, your rights, and your community. Whether you’re anxious about Republican or Democratic candidates, or the tension between liberal and conservative ideals, acknowledge your feelings. They’re real.
2. How to Stay Informed Without Overwhelm
It makes sense that you want to stay informed—there’s a lot happening, and it feels crucial to know what’s going on. But constantly refreshing the news or scrolling through social media can ramp up your anxiety. Try setting specific times to check in on the news, and stick to reliable sources to avoid distorted information or unreliable claims. You don’t have to know every single development as it happens. Staying informed is important, but protecting your mental health is too.
3. Be Careful with Social Media During Election Season
Social media can be a double-edged sword during election season. While it’s a great way to stay connected and see real-time reactions, it can also amplify extreme viewpoints, rumors, and hostility. It’s easy to get swept up in viral posts, debates, or comment sections that fuel anxiety. If you notice that being online is making you feel more anxious, it might be time to set limits or take a break altogether. Social media doesn’t have to be your main news source, and curating your feed to avoid constant political chatter can reduce the pressure you feel.
4. Humanize Those with Different Views
It’s easy to feel like the "other side" is wrong, but remember that the people who support different candidates than you are also driven by values, fears, and hopes for the future. A friend who supports Trump might be focused on issues like economic growth or national security, while someone backing Kamala may care deeply about healthcare or education reform. Both sides also have strong views on immigration, reflecting their concerns about the country's direction. It doesn’t mean you have to agree with them, but recognizing the humanity behind differing opinions can help reduce some of the hostility you might feel.
5. Avoid Generalizing the "Other Side"
When anxiety runs high, it can be tempting to generalize those on the "other side" and see them as a monolithic group that you disagree with on everything. But remember, this "us vs. them" mentality only fuels the division that already exists. People hold different views for many reasons, and while you don’t have to agree with them, reducing others to stereotypes can make it harder to find common ground. When we stop generalizing and start listening to individual experiences, we can better understand each other, even if our perspectives differ.
6. Focus on What You Can Control
You may not be able to control the outcome of the election, but you can control how you engage with it. Research the issues, vote, and get involved in causes that matter to you. Whether you're canvassing for a candidate or supporting local initiatives, your efforts do make a difference. And beyond election day, there are always ways to continue working toward the future you want to see.
7. Reframe Powerlessness and Broader Concerns
The feeling of powerlessness might not just be about this election—it could be tied to the uncertainty in the world right now. Many young adults are dealing with economic challenges, concerns about climate change, and social unrest, and the election may feel like one piece of a much larger struggle. It’s important to remember that your efforts beyond voting—activism, community work, self-care—also count toward creating change. You have agency in how you show up in the world, and every small action contributes to the bigger picture.
8. Take Immediate Action to Combat Election Anxiety
Sometimes, taking small actions can help you feel more in control. Donate to a cause that aligns with your values, volunteer for a campaign, or attend a community meeting. Writing to your local representatives about issues that matter to you can also be an empowering step. Even small efforts make an impact, and staying involved can help alleviate feelings of helplessness.
9. Stay Connected with Supportive People
Having conversations about politics can be draining, especially when you feel like you're constantly defending your values. But it’s important to stay connected to people who support you. If you're feeling isolated, reach out to friends, family, or even a therapist. Creating a space where you can express your feelings without fear of judgment can help ease the pressure.
10. Practice Mindfulness and Self-Care Techniques
Sometimes, the best thing you can do for your mental health is step away from the noise. Meditation, exercise, journaling, or just taking a break from your phone can help reset your mind. Give yourself permission to disconnect when the stress becomes too much. Remember, you don’t have to carry the weight of the world on your shoulders every minute of every day.
11. Be Kind to Yourself During Stressful Times
Election anxiety can bring out a lot of emotions, and you might find yourself feeling guilty for not doing more or not being more informed. Remember, it's okay to not have all the answers or to feel overwhelmed. You’re human, and you’re allowed to take breaks when you need them. Self-compassion can be a powerful tool in reducing the pressure you feel.
12. Have a Plan for Coping Post-Election
No matter who wins, the outcome might leave you feeling uneasy. It’s helpful to have a plan for how you’ll cope, especially if things don’t go the way you hope. Maybe that means staying involved in activism or reaching out to like-minded friends. Or perhaps it’s about finding small ways to make a difference in your community. There are always ways to continue advocating for what matters to you, even beyond the ballot box.
The Bigger Picture
It’s easy to feel like everything hinges on this election, and in many ways, it’s true that the stakes are high. But remember, elections are one part of a much larger process. If your candidate doesn’t win, or if the results don’t reflect your hopes, it doesn’t mean your voice no longer matters. The fight for change is ongoing, and your ability to make an impact extends far beyond election day.
Your feelings are valid, and it’s normal to be anxious about what comes next. But by taking steps to care for your mental health, stay engaged in what you can control, and connect with others who understand, you can navigate this challenging time. Remember, you are not powerless—your actions, your voice, and your well-being all matter.
How do you balance staying informed with protecting your mental health during election season?
About Attiya Awadallah, LCAT, ATR-BC, LPAT
Attiya Awadallah is a licensed psychotherapist and creative arts therapist specializing in helping young adults navigate anxiety, depression, and life transitions. With over 10 years of experience, she provides a compassionate, evidence-based approach tailored to each client’s unique needs. Attiya is committed to empowering individuals to find resilience, purpose, and self-confidence in challenging times. Learn more about her practice at Lenora: Art Therapy and Counseling.
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