With Election Day fast approaching, many people find themselves feeling heightened stress and anxiety. In Washington, DC—where politics is front and center—the emotional impact can be even more intense. Election anxiety in Washington, DC, is real, and it doesn’t discriminate based on party affiliation or voting preference.
It’s the uncertainty, the overload of information, and sometimes the contentious discourse that leaves many feeling overwhelmed. It might even be that you’re avoiding some friends or work because of this election. That can be isolating.
At the Center for Neurocognitive Excellence (DCNE), we see the effects this period has on mental well-being, and we’re here to offer support, including through cognitive behavioral therapy (CBT) for those in need.
In this article, we’ll explore why election season can trigger stress and anxiety and share some effective ways to cope. Remember, the strategies we’ll cover are helpful not only during election season but also in navigating everyday stressors that can heighten feelings of worry or unease.
If you or someone you know is struggling, our clinic in Washington, DC, and our remote services in Baltimore are here to provide guidance and support.
Why Election Anxiety in Washington, DC, is on the Rise
Election-related stress is not unusual, but why does it affect so many of us? For one, elections are often a time of intense uncertainty. The focus on policies, opinions, and future outcomes can lead to worry about potential changes and what they may mean on a personal and societal level. For many Washingontonians it might even mean they lose their job or their job becomes different than they expected. That is stressful.
In a city like Washington, DC, where politics often feels woven into the fabric of everyday life, election anxiety can feel particularly heavy.
Beyond the political climate, there’s the media and social media—two powerful sources that can amplify anxiety. Constant exposure to news, opinions, and even misinformation can make it hard to step back. This “information overload” can trigger feelings of powerlessness, irritability, and anxiety. While engaging with the election process is important, it’s also essential to recognize when it’s taking a toll on your mental health.
Election Stress in America: What Recent Surveys Reveal
Election-related stress is not unusual, but why does it affect so many of us? For one, elections are often a time of intense uncertainty, and recent events only add to that stress. From high-profile legal cases and political tensions to candidate changes and dramatic debates, Americans are feeling more pressure than ever. According to the American Psychological Association’s 2024 Stress in America survey, 77% of U.S. adults cited the future of the country as a significant source of stress.
This rising political stress can harm both mental and physical health, and it’s been steadily intensifying. The percentage of adults who felt the 2016 election caused them major stress was 52%, but by 2024, that number had surged to 69%. In fact, many Americans are also increasingly worried about possible violence after the election results (74%) or even fear the 2024 election could mark a turning point for democracy in the U.S. (56%).
Signs of Election Anxiety
Election anxiety can manifest in different ways. Here are some common symptoms to watch out for:
- Persistent worry or intrusive thoughts related to the election
- Physical symptoms like tension headaches, tight muscles, or digestive issues
- Difficulty concentrating or making decisions
- Feeling irritable or having a shorter temper than usual
- Trouble sleeping or staying asleep
If you’re experiencing any of these symptoms, you’re not alone. Recognizing these signs can help you take action before stress and anxiety become overwhelming.
Coping Strategies for Election Anxiety
Here are some effective strategies to help manage election anxiety. Whether you’re closely following the election or trying to step back, these techniques can help you find balance and prioritize your well-being:
- Limit News and Social Media Exposure
A constant stream of news and updates can fuel anxiety. Set specific times to check the news, then focus on other activities. Social media can be especially overwhelming, so consider limiting your time on these platforms or muting accounts that increase your stress. - Engage in Mindfulness and Deep Breathing
Mindfulness exercises, such as deep breathing, meditation, or grounding techniques, can help you stay centered and calm. For instance, try the “4-7-8” breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. This can slow your heart rate and reduce feelings of panic. - Focus on What You Can Control
In uncertain times, focusing on what you can control, like your actions and your responses, can reduce stress. Whether it’s casting your vote, volunteering, or simply taking time for self-care, remember that your efforts make a difference, and that’s something you can rely on. - Connect with Others
Talking to friends or family members who understand and share your concerns can provide relief. Just remember to set boundaries if the conversation becomes too intense. Supportive connections can help you process emotions without escalating your anxiety. - Prioritize Self-Care and Exercise
Physical activity can work wonders for stress. Even a brisk walk or a short workout can help release tension and boost your mood. Pair this with regular self-care activities, like taking a warm bath, journaling, or reading, to recharge mentally and emotionally. - Consider Professional Support
Sometimes, managing anxiety on your own isn’t enough. If you’re feeling overwhelmed, consider reaching out for professional support. At DCNE, we offer Therapy for Anxiety, which can be particularly effective for managing anxiety related to both elections and everyday stressors.
CBT for Managing Anxiety: How It Can Help
Cognitive Behavioral Therapy is a proven approach that helps individuals identify and reframe negative thought patterns. In times of heightened stress, like election season, CBT can provide practical tools to navigate anxiety. For instance, CBT can help you:
- Identify unhelpful thoughts, such as catastrophizing or worst-case scenarios
- Replace them with realistic, balanced perspectives
- Learn coping techniques to calm the nervous system in the moment
CBT can be an invaluable resource for managing election anxiety in Washington, DC, as it helps individuals identify and reframe unhelpful thought patterns. Whether it’s election anxiety or other sources of stress, CBT equips you with skills to feel more grounded and in control. Our therapists at DCNE offer these services remotely in Washington, DC, and Baltimore, so support is accessible wherever works best for you.
Addressing Everyday Stressors That Worsen Anxiety
Election stress often compounds other sources of anxiety, from work pressures to family responsibilities. Without proper coping strategies, everyday stresses can create a cycle that intensifies feelings of worry.
By managing daily stress effectively, you can build resilience and reduce the impact of temporary anxieties, like those tied to elections.
Consider the following additional tips for managing daily stress:
- Set Clear Boundaries: Give yourself permission to say “no” when necessary. This can mean limiting political discussions or setting aside time each day when you’re unreachable.
- Break Down Tasks: Large tasks can feel overwhelming. Breaking them into smaller, achievable steps can reduce the feeling of being overloaded.
- Practice Gratitude: In stressful times, simple gratitude exercises—like listing things you’re thankful for—can shift your focus to positive aspects of your life.
Final Thoughts: Taking Care of Your Mental Health
Election anxiety is a common experience, and you don’t have to face it alone. By recognizing stress and practicing self-care, you can navigate this period with a greater sense of calm and resilience.
If you’re finding it challenging to manage on your own, the Center for Neurocognitive Excellence is here to help. Schedule a free 15-minute phone consultation to connect with one of our trained professionals.
Our clinics in Washington, DC, and Baltimore offer compassionate, effective support tailored to your needs, so you can regain control of your mental well-being.
If you’re ready to take the next step, book your free consultation today and let us assist you in taking the initial step toward assembling a professional support team. You can reach us by calling or texting at 202-998-ADHD (2343), or emailing [email protected].
Together, we can help you cope with both election-related stress and everyday pressures.
Services at DCNE in Washington, DC
Additionally, we provide EMDR therapy for individuals coping with overwhelming anxiety or trauma. For those seeking alternatives to traditional talk therapy or medication’s adverse effects, we offer cutting-edge neurofeedback—an innovative and effective approach to mental health treatment.
We also offer comprehensive mental health assessments for individuals in need of diagnosis or those who may not be ready to commence counseling.
We look forward to helping you take that next step. Contact us today!