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Writer's pictureDr. Sophia Aguirre, Ph.D., CGP, FAGPA

Coping with Election Anxiety: Guidance from the Aguirre Center for Inclusive Psychotherapy

Person of color casting a vote

Election cycles are known to stir a variety of emotions, from excitement and hope to fear and stress. For many, election season brings about a unique form of anxiety that can feel overwhelming. At the Aguirre Center for Inclusive Psychotherapy, we understand the complexity of these experiences, particularly for individuals from marginalized communities. The stakes often feel higher, and the uncertainty can intensify stress for those already impacted by social inequities. Here, we share strategies for coping with election-related anxiety, and ways to protect your mental health during this season.


1. Acknowledge Your Feelings of Election Anxiety

Election anxiety is real. This season can heighten feelings of vulnerability and powerlessness, particularly when issues on the ballot directly affect marginalized communities. Recognize that your feelings are valid; they're a natural response to the importance of this period. Take a moment to sit with your emotions without judgment. Name them – whether it’s fear, anger, sadness, or hope – and remind yourself that it’s okay to feel this way. Naming emotions can help reduce their intensity and create space for self-compassion.


2. Limit News and Social Media Consumption

While staying informed is essential, overexposure to news and social media can amplify stress. It’s easy to feel inundated with constant updates, opinions, and alarming headlines. Try setting boundaries, such as checking the news at specific times of the day, or limiting time on social media. Taking a break can offer mental and emotional relief, allowing you to stay grounded.


3. Focus on What You Can Control

Election periods can feel overwhelming because so much is outside our control. To counteract this, focus on actions that make a difference within your sphere of influence. This could mean voting, volunteering, or engaging in meaningful conversations with friends and family. Shifting focus to these tangible actions can provide a sense of empowerment and purpose.


4. Practice Grounding Techniques

When anxiety starts to build, grounding techniques can help anchor you to the present moment. Try deep breathing exercises, progressive muscle relaxation, or the 5-4-3-2-1 technique (identify 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). These practices can help reduce stress and calm the nervous system.


5. Create a Supportive Environment

Surround yourself with people who provide understanding and support. Connect with friends, family, or community groups that foster a sense of belonging. Engaging with a supportive network can remind you that you’re not alone in your concerns and that others share similar hopes and worries. If possible, establish boundaries with individuals or spaces that heighten your stress or negatively impact your mental health.


6. Engage in Self-Care Practices

Self-care looks different for everyone, so explore what activities bring you comfort and peace. This could be reading a book, going for a walk, journaling, or engaging in a hobby. Self-care isn't selfish; it’s essential, especially during stressful times. Regularly engaging in self-care can help you recharge, giving you the resilience to manage election-related stress.


7. Seek Professional Support

If election anxiety becomes too difficult to manage alone, consider seeking support from a mental health professional. Therapy can provide a safe, affirming space to explore your feelings, develop coping strategies, and process experiences tied to your identity and environment. At the Aguirre Center for Inclusive Psychotherapy, we work with clients to address the unique impacts of power, privilege, and oppression, and to build resilience in challenging times


Conclusion

At the Aguirre Center for Inclusive Psychotherapy, we’re committed to helping our clients navigate the complexities of election anxiety. Our therapists are here to support those who face additional challenges due to their intersecting identities. By prioritizing your mental health, building coping strategies, and leaning on a supportive community, you can weather this season with resilience and a renewed sense of hope.



 

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