How to Handle Election Anxiety: A Guide for Millennials and Teens
Have you ever noticed your heart racing faster when election news pops up on your phone? Or maybe you've caught yourself endlessly scrolling through political posts, unable to look away? If this sounds familiar, you might be dealing with election anxiety.
Here's the million-dollar question: why does something that happens every few years have the power to take our emotions on a roller coaster ride? And more importantly, how can we keep our sanity intact when it feels like the world is a total dumpster fire?
Well, let's face it - elections aren't just about picking new leaders. They touch on our hopes for the future, our worries about what might change, and, yeah, sometimes, our deepest fears. Whether you're wondering if you'll ever be able to afford a house or worried about the planet you're inheriting, elections can feel pretty overwhelming.
You're not alone in feeling this way, and there are things you can do to manage it. In this blog, we'll discuss election anxiety, why it often hits millennials and teens especially hard, and, most importantly, some practical ways to cope with it.
What is Election Anxiety?
Okay, so we've all heard of anxiety, right? That jittery feeling you get before a big test or when you're about to give a presentation? Well, election anxiety is like that, but with a political twist.
Election anxiety is that knot in your stomach that forms whenever you think about the upcoming vote. It happens when your mind becomes filled with "what ifs" about the election results. It's behind the urge to check the news even when you know it's probably not good for your mental health.
But why do elections get us so worked up? Let's break it down:
1. High-stakes decisions: Elections are about choosing the direction for our country, state, or community. That's a pretty big deal.
2. Uncertainty about the future: Will our healthcare change? What about job prospects or education funding? Elections can shake up a lot of things that directly affect our lives.
3. Feeling of powerlessness: Sure, we all have one vote, but sometimes it can feel like a drop in the ocean. This can cause doubts over whether our voice really matters.
4. Information overload: Between 24/7 news cycles, social media, and endless polls and predictions, we're living in a time of unprecedented exposure to everything that happens around us that undoubtedly triggers anxiety for many.
5. Potential for conflicts and strained relationships: Is there a friend or a loved one who always brings up politics? Yeah, elections can strain relationships. Not just because it's stressful to always hear about or that it's hard whether you engage or bite your tongue; the underlying political stress can make it increasingly difficult to separate friends and family from their political views.
If you're nodding along, don't worry – you're in good company. Let's keep going and figure out how to tackle this election anxiety together.
The Unique Challenges of Voting Season for Millennials and Teens
While election anxiety can affect anyone, younger generations often face unique challenges when navigating the political landscape. Let's explore why this might be the case.
First-Time Voter Jitters
Feeling excitement and nervousness is normal if you're preparing to cast your ballot for the first time. There's a lot of pressure to make an informed decision, and it can feel overwhelming to sort through all the information out there.
The Social Media Factor
We're the most connected generation in history, which is both a blessing and a curse in politics. On one hand, we have access to more information than ever before. On the other hand, it's easy to feel overwhelmed by the constant stream of political content, especially considering our tendency to doomscroll or gravitate toward those negative headlines.
Long-Term Impact
Elections aren't just about abstract policies – they're about our futures in very tangible ways. Consider climate change, gun violence, student debt, or the job market. These aren't just talking points; they're realities that will shape our lives for decades. It's no wonder that the stakes feel incredibly high.
Identity and Representation
Identity and representation also play a huge role in how we experience elections. Concerns about reproductive rights and workplace equality might be front and center for young women. Teens might be laser-focused on education policies or LGBTQIA+ rights. When the issues on the ballot feel deeply personal, it can amp up the anxiety.
It's important to remember that feeling anxious about these issues doesn't mean you're overreacting. Your concerns are valid, and many of your peers share them. As psychologist Krystal Lewis from the National Institute of Mental Health points out, the lead-up to elections can trigger a wide range of intense emotions, from fear and stress to anger and deep sadness about the future.
Recognizing these feelings as a normal part of the process can be reassuring. The key is learning how to engage with the political process in a way that feels empowering rather than overwhelming.
Signs and Symptoms of Election Anxiety
Here are some signs that election stress might be creeping into your life:
Emotional Signs
- Feeling irritable or on edge, especially when politics come up
- Experiencing mood swings based on the latest polls or news
- Sense of dread or impending doom about potential election outcomes
- Feeling "checked out" by overwhelming news and social media attention.
Physical Signs
- Trouble sleeping or changes in sleep patterns
- Difficulty concentrating on work or studies
- Feeling tense or restless, especially when encountering election content
Behavioral Signs
- Obsessively checking news or social media for election updates
- Avoiding social situations to dodge political discussions (though it's not a bad thing to set boundaries where you think this might occur, there's a difference between this and avoiding most or all social situations)
- Getting into arguments with friends or family over political views
Managing Election Anxiety: Strategies and Their Real-Life Impact
While anxiety is a feeling that comes and goes, election anxiety feels like more than a fleeting worry. The very nature of elections is our future, bringing all the 'what-if' questions and scenarios each time the election comes to mind.
With so much at stake, it's no wonder our minds and bodies are on high alert. But remember, just because your newsfeed is in a constant state of panic doesn't mean you have to be. Let's explore ways to turn down the volume on election stress without tuning out completely.
Curate Your Information Diet
Strategy: Be selective about your news sources and set specific times for updates.
Real-Life Impact: When constantly plugged into the news cycle, it's easy to lose focus on your daily tasks and personal relationships. By choosing quality sources and setting boundaries for checking updates, you can stay informed without letting election news hijack your entire day.
Practical Tip: Use a news aggregator app to collect articles or podcasts from diverse, unbiased, and reputable sources on the topics you want to follow. Set a 15-minute alarm once or twice daily to catch up on news, and stick to it.
Create a "Politics-Free" Zone
Strategy: Designate certain times or spaces as politics-free.
Real-Life Impact: When election talk dominates every conversation, even casual gatherings can become tense. Setting this boundary can help you reclaim parts of your day for relaxation and connection.
Practical Tip: Declare your bedroom a "politics-free zone." Do not discuss politics or consume news in this space; keep it reserved for rest.
Channel Anxiety into Action
Strategy: Get involved in your community or volunteer for causes you care about.
Real-Life Impact: Feeling powerless can lead to a constant state of worry. Taking action, no matter how small, can combat that "I can't do anything" feeling that keeps you up at night.
Practical Tip: Choose one issue you care about and commit to one small action each week, like volunteering for an hour for a local charity or supporting a more universal cause online.
Practice Mindfulness and Grounding
Strategy: Try breathing exercises or meditation to center yourself.
Real-Life Impact: When election anxiety hits, it can feel like you're spiraling. Mindfulness techniques can help you stay present, making it easier to focus, enjoy life, or find moments of peace in your day.
Practical Tip: Try the 5-4-3-2-1 grounding technique: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Maintain Perspective
Strategy: Remember the cyclical nature of politics and focus on what you can control.
Real-Life Impact: It's easy to fall into catastrophic thinking, imagining worst-case scenarios that paralyze you with fear. Maintaining perspective can help you make clearer decisions about your life without being clouded by election anxiety.
Practical Tip: Create a "Sphere of Influence" diagram. Draw three concentric circles. In the innermost circle, list things you have direct control over (like your vote and actions). In the middle circle, list things you can influence (like local community issues). In the outer circle, list things you're concerned about but can't directly control (like national election results). Focus your energy on the inner circles to feel more empowered and less anxious.
Connect with Support Systems
Strategy: Share your feelings with trusted friends or consider talking to a mental health professional.
Real-Life Impact: Bottling up election anxiety can lead to feelings of isolation or even strain relationships. Opening up can offer relief and strengthen connections, reminding you that political outcomes don't determine your worth.
Practical Tip: Schedule a weekly "venting session" with a trusted friend. You both get 10 minutes to express your political concerns, then switch to a more positive topic or an activity that distracts you.
Remember, it's okay to care deeply about the state of the world. It's admirable. But you don't have to sacrifice your well-being in the process. After all, the best way to create the future you want is to be present and engaged in your life right now.
When to Seek Professional Help
We've talked about strategies to manage election anxiety, but sometimes, despite our best efforts, we might need a little extra support. It's important to recognize when election anxiety is starting to impact your daily life and well-being significantly.
Here are some signs that it might be time to reach out to a mental health professional:
Persistent Distress
If you're finding that your anxiety about the election is constant and doesn't seem to ease even when you try the coping strategies we've discussed, it might be time to seek help. Everyone feels stressed sometimes, but when it becomes your default state, that's a red flag.
Disrupted Daily Functioning
Notice that you're struggling to concentrate at work or school? Having trouble sleeping night after night? Avoiding social situations more than usual? If election anxiety interferes with your ability to carry out your daily responsibilities or enjoy life, it's worth talking to a professional.
Physical Symptoms
Anxiety isn't just in your head. If you're experiencing persistent physical symptoms like headaches, stomach issues, or muscle tension that seem tied to your election worries, a mental health professional can help you manage these physical manifestations of stress.
Unhealthy Coping Mechanisms
Find yourself turning to alcohol or other potentially harmful behaviors to escape your election-related anxiety? This indicates that you could benefit from professional support to develop healthier coping strategies.
Feeling Hopeless or Depressed
While it's normal to feel concerned about election outcomes, if you're experiencing persistent feelings of hopelessness or depression about the future, it's crucial to reach out for help.
Remember, seeking help isn't a sign of weakness – it's a sign of strength and self-awareness. Many therapists are well-versed in helping clients manage topics like political anxiety or climate anxiety, and they can provide you with personalized strategies to cope.
Navigating Election Season like a Pro
As we wrap up, remember that election anxiety is a real and valid experience, especially for generations deeply invested in the future. The strategies we've discussed – from curating your information intake to practicing mindfulness – are tools to help you stay engaged without sacrificing your well-being.
As you navigate this election season, be kind to yourself. Your worth isn't determined by political outcomes, and by managing your anxiety, you're better equipped to create the change you want to see – regardless of what happens at the polls.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
