Election Anxiety in America: A New Mental Health Toll

Managing Election Anxiety and Depression in 2024

With the 2024 elections complete, Pennsylvanians are feeling the intensity of campaigns, debates, and media coverage. Whether you’re in Philadelphia, Pittsburgh, or any other part of the state, it’s easy to become overwhelmed by uncertainty over election outcomes and feel bleak about the future. If election-related anxiety or depression is affecting you, Cognitive Behavioral Therapy (CBT) offers tools for managing worry and reducing stress. Let’s explore how CBT can be applied to help cope with the mental toll of election season.

Understanding CBT and ACT

Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two powerful therapeutic approaches which offer practical tools for managing stress, building resilience, and focusing on what you can control. Here’s how these methods can help with election-related anxiety and depression.

Cognitive Behavioral Therapy (CBT) focuses on identifying and challenging negative thought patterns, reframing them in a way that promotes a balanced and healthy perspective. Acceptance and Commitment Therapy (ACT), however, encourages individuals to accept difficult emotions rather than resisting them, while focusing on valued actions that align with identified purpose.

Both CBT and ACT can help you navigate the emotional toll of election season by offering tools to manage difficult thoughts and feelings while making space for what truly matters.

Eliminate Catastrophic Thinking using CBT

A hallmark of election anxiety is catastrophic thinking—assuming the worst possible outcomes. For example, you might think, “If my candidate doesn’t win, everything will fall apart,” or, “This election will have irreversible consequences.” These thoughts can amplify fear and contribute to a sense of helplessness.

CBT encourages you to notice these thoughts and reframe them by ask yourself:

• Is this thought based on fact or assumption?
• Are there other possible outcomes I might be overlooking?
• What’s within my control that I can impact?

Reframing your thinking can reduce the emotional intensity of these thoughts and help you feel more grounded.

Practicing Acceptance with ACT

Unlike CBT, which focuses on challenging thoughts, ACT emphasizes acceptance of difficult emotions. This can be especially helpful when election-related stress feels overwhelming. Rather than trying to push away worried thoughts, acknowledging them can reduce limbic system activation and reduce stress. Remind yourself that it is natural to feel uncertain about the future, especially during election season. This “make room” approach allows you to feel what you are feeling without causing emotions to push back.

For instance, a person may choose to:

1. Label the Emotion: Notice and name the emotion you are experiencing, such as “fear,” or “frustration.”
2. Observe the Emotion: Take a few deep breaths and allow yourself to feel this emotion fully, without judgment.
3. Redirect to Values: Shift your focus to actions that align with your values, whether that is spending time with loved ones, engaging in self-care, or doing something productive in your community.

Challenge Distorted Thinking with Cognitive Restructuring

CBT’s cognitive restructuring technique is helpful for shifting distorted thinking. Election anxiety can sometimes bring out “all-or-nothing” or “black-and-white” thoughts, like “If my candidate loses, there’s no hope.” By recognizing these patterns, you can work to replace them with more balanced thoughts, such as, “Even if I’m concerned about the results, there are still ways I can make a difference in my community.”

Focus on Values-Driven Action with ACT

ACT encourages you to focus on values-based action rather than getting bogged down by anxiety. Think about what matters to you—such as community, advocacy, family or self-care—and find ways to engage in these values. This shift from worry to meaningful action can give a sense of purpose, providing a helpful counterbalance to stress.

For example, if community is a core value, consider joining a local group, volunteering, or participating in discussions. This kind of engagement allows you to contribute meaningfully while focusing on what you can control.

Use Mindfulness to Stay Grounded

Both CBT and ACT incorporate mindfulness techniques to help manage stress and keep you anchored in the present. Mindfulness can prevent “what if” and “why” scenarios from spiraling out of control by redirecting your attention to the here and now. Practicing mindfulness might include short breathing exercises, grounding techniques, or simply pausing to engage with your immediate surroundings.

To increase mindfulness, one may choose to:

1. Take a Deep Breath: Breathe in slowly, focusing on the feeling of your breath.
2. Notice Your Surroundings: Look around and name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
3. Reaffirm the Present Moment: Remind yourself that while the future is uncertain, you’re okay in this moment.

Set Boundaries for Media Consumption

Constant media exposure can fuel anxiety, particularly during election season. CBT encourages setting boundaries for news and social media consumption to avoid becoming overwhelmed. You might decide to check updates only once or twice a day, or to take “news breaks” over the weekend. Limiting exposure to reliable sources can also prevent you from feeling swamped by sensationalism or biased perspectives.

Build a Support Network

Talking to trusted friends or family about your concerns can relieve stress and offer new perspectives. Whether it’s discussing election issues or simply enjoying time together, social connections can provide emotional support. You might even find that others share your feelings, which can help normalize and ease some of the anxiety.

Engage in Self-Care and Healthy Routines

Both CBT and ACT emphasize self-care as a key to managing stress. Taking time for enjoyable activities and maintaining a regular routine can keep anxiety and depression in check. Exercise, sleep, hobbies, and downtime are all important components of self-care, and each can improve resilience. Consider creating a list of calming or energizing activities that bring you joy, and make time for them regularly.

Focus on What’s in Your Control

One of the most empowering aspects of CBT and ACT is the emphasis on what you can control. While you cannot predict or change election outcomes, you can choose how you respond. Focus on actions that bring a sense of purpose, such as volunteering, connecting with others, or prioritizing your self-care. By directing your energy toward positive actions, you can feel less overwhelmed by uncontrollable circumstances.

Help is Available

The 2024 election does not have to be a source of constant stress. Cognitive Behavioral Counseling LLC can help you implement CBT and ACT strategies for managing difficult thoughts, accept difficult emotions, and stay grounded in what matters most. Dr. Berman will help you focus on values, set healthy boundaries, prioritize self-care, build resilience and maintain a balanced outlook. Remember, these tools are not just for managing election stress—They are skills that can help you navigate any future challenges with calm and confidence.

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