Managing Election Anxiety with Therapy: How to Stay Grounded Through Uncertain Results
- Charmaine Perry
- Apr 15
- 3 min read
By Tia St Julien
Photo found on Unsplash
Election seasons can be intensely emotional, and for many, they bring on heightened levels of anxiety and stress. Whether it’s the relentless news cycles, social media debates, or the unpredictability of outcomes, these stressors can impact mental health significantly. But therapy offers valuable tools to manage election-related anxiety, helping people stay grounded and emotionally resilient through politically charged times.
Understanding Election Anxiety
According to the American Psychological Association (APA), election-related stress affects a significant portion of the population, and it’s only growing with each election cycle. The APA highlights that for many, the combination of polarized discussions, non-stop media coverage, and the fear of drastic societal changes can lead to heightened feelings of anxiety, helplessness, and anger. This stress often manifests in physical symptoms such as tension, difficulty sleeping, and increased irritability.
Therapists have noticed these patterns in clients and work with them to develop strategies for reducing election-related anxiety. Therapy sessions provide a space to talk openly about political stressors and their emotional impacts while exploring effective techniques to manage these reactions.
How Therapy Helps Address Election Anxiety
1. Cognitive Behavioral Therapy (CBT) for Thought Management
A central approach used in therapy for managing election anxiety is Cognitive Behavioral Therapy (CBT). CBT is particularly effective because it focuses on helping clients identify irrational thoughts and reframe them in more constructive ways. When people are stressed about political outcomes, they may engage in “catastrophic thinking”—believing that a particular election result will have only negative, irreversible impacts on their lives. CBT helps individuals recognize these thoughts, understand their origins, and replace them with more balanced perspectives. This empowers them to feel less overwhelmed by the uncertainties of election outcomes.
2. Setting Healthy Boundaries on Media Consumption
Both the APA and recent articles from sources like The Charlotte Observer emphasize the importance of setting boundaries with media to manage political stress. In therapy, clients are encouraged to limit their exposure to constant news cycles and social media updates, especially leading up to and following Election Day. Therapists may suggest creating specific “media-free” times during the day or even choosing specific, balanced sources of information to avoid the constant flood of sensational headlines. According to the APA, this strategy reduces anxiety by allowing individuals to control their exposure to potentially distressing information, which can help prevent overwhelm.
3. Grounding Techniques for Staying Present
Grounding exercises are another tool therapists often introduce to help clients manage their anxiety. Techniques such as deep breathing, mindfulness meditation, and progressive muscle relaxation can help bring the focus back to the present. These practices reduce physical symptoms of anxiety, like tension and rapid heartbeat, and help individuals feel more centered. Learning these techniques can be especially helpful on Election Night when stress may be at its peak. They can also serve as daily habits that improve overall well-being and resilience in the face of stress.
4. Encouraging Social Support and Connection
Feeling isolated can exacerbate anxiety, so therapists often encourage individuals to connect with supportive friends and family. Talking through anxieties with trusted individuals can provide relief and help people process their thoughts and emotions in a safe space. In addition, therapy can help individuals manage conversations with people who may have opposing views. Practicing active listening and setting conversational boundaries around politics help minimize stress from disagreements.
Accepting Uncertainty and Building Resilience
One of the most impactful lessons that therapy offers is learning to accept uncertainty. Much of the anxiety surrounding elections stems from fear of an unknown future. Therapy encourages clients to confront this fear directly, helping them build tolerance for uncertainty and focus on aspects of life they can control. As reported in the Charlotte Observer, this shift in focus helps people cope with the inevitable ambiguities that come with democratic processes, reducing the feeling of helplessness.
Looking Forward
While political stress is an unavoidable part of modern life, therapy can provide the support and tools needed to manage election anxiety effectively. Whether it’s through reframing thoughts, setting media boundaries, practicing grounding techniques, or building resilience to uncertainty, therapy can help individuals approach election seasons—and life’s other stressors—with greater calm and emotional strength.
Comments