Feeling Anxious about This Year’s Election? You’re Not Alone.
Experts offer tips on how to manage stress and anxiety
Abortion. Immigration. Climate disaster. Inflation. Housing. Democracy?
No matter your political views or party affiliation, there’s no downplaying the fact that the stakes are high in this year’s presidential election. And if you’re like many Americans, knowing that probably has you feeling more than a little anxious.
According to a new Forbes Health survey, more than 60 percent of respondents said their mental health has either been “slightly, moderately, or significantly negatively impacted” by the upcoming election. Nearly half reported feelings of anxiety. An annual poll from the American Psychiatric Association found a similar trend: 43 percent of surveyed adults said they feel more anxious than they did the year before, an increase from 37 percent in 2023. An overwhelming 73 percent of those surveyed said the 2024 election makes them anxious, while 70 percent said they feel anxious about current events in general.
That’s not surprising, Boston University experts say.
“When it comes to mental health, our bodies are hardwired to respond to fear or stress by activating the sympathetic nervous system—this is the classic ‘fight or flight’ response. Your heart races, your stomach drops—your body prepares to deal with immediate threats,” says clinical psychologist Kara Cattani, director of Behavioral Medicine at Student Health Services (SHS).
“When it comes to mental health, our bodies are hardwired to respond to fear or stress by activating the sympathetic nervous system.”
-Kara Cattani
But when it comes to existential threats, like worrying about politics, Cattani notes that “there’s no immediate danger to run from, but your brain keeps circling back to these worries, creating a mental loop of anxiety. This can feel even more overwhelming than physical danger because your brain doesn’t know when to shut off the alarm.”
All indicators suggest this year’s presidential election is set to be a very close race, likely decided by a few thousand voters in a few key swing states. Adding to the pressure for younger voters? Young Americans—including first time voters—are expected to play a pivotal role in the November contest.
Of course, as individuals, we obviously can’t single-handedly fix climate change or overhaul the Electoral College. But that doesn’t mean our stress about those things isn’t real. The question is, how do you respond to anxiety over factors that are out of your control?
If you feel your stress starting to spiral, the key to stopping the cycle is to intentionally activate your parasympathetic nervous system, Cattani says, the part of your body that helps you relax and recover.
She recommends trying the “5-4-3-2-1” grounding exercise: “Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste,” she advises. Other strategies include “relaxation exercises like those on Headspace, taking breaks in nature, talking with someone you trust, or distracting yourself with something humorous—all of which can help calm your system and give your brain a break from the stress loop.” (Read more about Headspace, which is free to all members of the BU community, not just students, here.)
It’s also helpful if you can identify the symptoms of an incoming stress spiral and head them off from the start. Irritability, a racing heartbeat, panicked thoughts—whatever your indicators might be, “a great first step is recognizing when you’re spiraling and calling yourself out on it without judgment,” says Erika Thomson, a clinician and Behavioral Medicine assistant director of outreach and prevention.
“You might say, ‘I know I’m spiraling right now, and I give myself permission to stop,’” Thomson says. “Having a personal mantra, such as ‘I will get through this. I’ve overcome tough times before,’” can help counter anxious thoughts. Finally, understanding what you can control, and what’s beyond your control, is crucial. This clarity allows you to move forward effectively.”
Also important: allowing yourself to step away from social media or the news cycle.
“We live in a society that constantly exposes us to local, national, and global news, which can be overwhelming for many people. Not only that, but social media in particular can have a very polarizing effect, with algorithms that can create echo chambers of information,” says Melissa Paz, Health Promotion & Prevention assistant director of mental health promotion.
“Taking breaks from the news and social media is completely okay, and sometimes a necessary boundary to set in order to prioritize your mental health,” Paz says. “Screen breaks, especially, can create space for activities that help you recharge, like engaging in reflection, connecting to others in person, or taking action in ways that are meaningful to you.”
Finally, civic engagement is a tangible way to take ownership of what you can control in the world, Thomson says. Voting, first of all, is one of the most powerful things you can do to make your voice heard on the local, state, and national levels. (Learn more about voting in the presidential election here.)
But engagement extends beyond voting. Consider advocating for something you’re passionate about, Thomson recommends. That could mean contacting your local representatives to express support for an initiative, joining a group that focuses on the issues that matter to you, or volunteering for an organization that you care about.
Just remember, “you don’t have to solve all the problems of the world on your own,” she says. “Every small action contributes to larger change.”
October 10, 2024
BOSTON UNIVERSITY (https://www.bu.edu/articles/2024/anxious-about-election/)
