Uncertainty about the election getting to you? Is anxiety the dominant feature of your emotional landscape, maybe with a small sprinkling of impending doom?
You are not alone. A recent survey found 69% of American adults are seriously stressed about the 2024 presidential election.
It’s difficult not to be worked up about politics in today’s polarized climate. Regardless of which side of the political aisle you sit on, you may find yourself glued to your browser or TV, gobbling up every tiny tidbit of news and feeling your stress levels skyrocket.
I’m a psychologist who develops and tests strategies for combating anxiety. As I constantly tell my stressed-out clients, when it comes to election news, there’s a fine line between being well informed and being oversaturated with information.
If you’re ready to short-circuit your stress spiral, here are three science-backed strategies for coping with anxiety in times of uncertainty.
Approach your emotions with mindfulness
Being mindful refers to the quality of awareness you bring to your experiences – specifically, nonjudgmental attention focused on what’s happening right now.
Mindfulness practices originated in Eastern spiritual traditions, including Buddhism. Over the past several decades, mindfulness has gained popularity as a powerful tool for managing anxiety. For instance, meditation apps such as Headspace and Calm incorporate it. Even if meditation isn’t your thing, though, you can still apply nonjudgmental awareness, focused on the present, to election-related anxiety.
Be present. Anxiety can draw you into an uncomfortable spiral of “what-ifs” about the future. When you make a point to be present, you remind yourself what is actually happening right now, rather than letting hypothetical fears take over.
Although you may have serious concerns about the fate of the nation, those outcomes have not yet come to bear. As I tell my patients, “We’ll cross that bridge if we come to it. For now, focus on the step right in front of you.”
If you notice yourself getting carried away by thoughts of the future, you can pull yourself back to the present by bringing awareness to simple sensations – the feel of your feet on the floor, the rhythm of your breath, or the sounds around you – and remind yourself that you are safe in the current moment.
Pay nonjudgmental attention. Many people are hard on themselves for feeling strong emotions. This critical mindset might look like telling yourself that you’re overreacting, or that it’s weak to let others see that you’re upset. You might even view that uncomfortable feeling in the pit of your stomach as evidence that negative outcomes are right around the corner.
Making judgments about your emotions only serves to make you feel worse. In fact, researchers find that pushing away emotions or beating yourself up for having them leads to more frequent and stronger anxiety.
Instead, try giving yourself a break. Tell…
