Waiting With Bated Breath: Election Anxiety and Stress

Anxiety and Uncertainty During Election Season

Does it Always Feel This Terrible?

Presidential elections are taking over our psyches. Has it always been this way? I don’t know anymore. At mid-life, I have trouble remembering what things were like “before.” Before the pandemic, things were different. Before the branding and commodification of our identities on social media, life was different. Before MAGA madness was a cultural phenomenon sweeping the nation, eIections felt different, perhaps less important. I know these things intellectually but if I had to remember exactly how things felt “before,” I’m not sure I can really access it anymore. So I ask myself, was it always like this? Is this normal? Why is this so intense?

It is 5 days before Election Day. I’m feeling the anxiety and in nearly every therapy session I’ve had in the last couple of weeks, people have been talking about their fears related to the election. The polls suggest Harris has a slight lead but it’s hard to have faith in the polls. They’ve betrayed us before. There’s a “damned if you do, damned if you don’t” vibe right now because people are afraid that even if Kamala wins, the orange man won’t go gentle into that good night. He might contest the results, claim there was voter fraud. His followers might try to stage another coup. The constant stream of news headlines and social media posts about the election can contribute to stress and anxiety. Even after November 5 comes and goes, while we wait for the election results, we’ll live in a heightened state of uncertainty.

Signs of Election Stress

Election-related stress can manifest in various ways, including the following:

• Difficulty sleeping

• Difficulty focusing or concentrating on work or domestic tasks

• Increased irritability

• Feeling overwhelmed by news and social media

• Tension/conflict in relationships with family or friends

• Physical symptoms like headaches, muscle tension, or fatigue

In addition, picking up your phone and scrolling headlines or polls multiple times a day is another sign that you might be quite preoccupied by the election.

Wait, Why is Your Dad Voting for Trump?

Overall, as a big, undifferentiated voting block, Asian Americans lean toward Harris. But anecdotally, I know many Asian immigrant communities support Trump. For so many AANHPI folks, their parents, grandparents, or other family members might be voting differently from them, which is triggering disappointment and conflict. This difference in political beliefs can play out in the context of even broader intergenerational differences that have been brewing tension/friction for some time. It’s not unheard of that in some families, the political chasm has functioned as a “last straw” for some young adults wanting distance from their family of origin.

For instance, evangelical Christians make up a big part of the Korean American community and many who identify as Christian are choosing to vote Republican and with Trump, while their younger children might be voting for Harris. Another example is that some Asian family members concerned about their financial futures are voting simply on the premise Trump will lower taxes for them or their business (which doesn’t seem likely based on this analysis). So many Asian Americans tried to talk to their parents about Black Lives Matter in 2020. Similarly, so many Asian Americans are now tasked with convincing their parents that what they hear on Chinese or Korean right wing YouTube is not necessarily the truth. In the age of powerful and socially reinforced disinformation, it’s getting harder and harder to argue with the right wing pundits of our various native languages. At the end of the day, election season for Asian Americans might bring additional triggers such as family conflict or disagreement, on top of the general anxiety surrounding the election.

Our Search for Meaning

Let’s be real. Let’s name the thing. We might be witnessing the crumbling of our democracy. The signs are here: diminished independence of the judiciary, interference with electoral processes, voter suppression and disenfranchisement, spread of misinformation, attacks on press freedom, extreme polarization, loss of faith in the democratic process. That’s not even an exhaustive list of the signs that things are going downhill. These are not new experiences in the world. Many a government has fallen prey to these forces and as much as Americans want to believe we are exceptional, we’re probably not.

So if what is really happening is a democracy in decline, coping skills are not enough. We have to first radically accept things as they are. That doesn’t mean we condone things like taking away reproductive rights, but that we accept the conditions of the society in which we live have changed. Therefore, we must adapt. Bring out that copy of Viktor Frankl’s Man’s Search for Meaning and start finding purpose and meaning during these dark times.

Here’s a gem I turn to when I feel trapped and overwhelmed.

"Everything can be taken from a man but one thing: the last of human freedoms - to choose one's attitude in any given set of circumstances."

Viktor Frankl

When I reflect on the meaning of this, I almost always end up believing that I can choose to learn and grow during times of hardship and chaos in my life. What is the attitude you will choose in these particular circumstances of political polarization and disinformation? What meaning can you make of these confusing and chaotic times? After writing these questions out, I realize how much I need to reflect on them too.

Practical Steps for Managing Election Anxiety

Okay, we know we have some existential pondering to do but still, we need some ways to cope, right? Here are some effective ways to manage your anxiety during election season.

• Set Media Boundaries

Please stop checking news and updates constantly. Unless your job/livelihood somehow depends on the outcome of the election, there’s no need for you to do that.

Consider the following boundaries with news:

- Designating certain hours as "news-free" times (e.g., 7 PM to 12 PM the next day)

- Turning off push notifications from news apps

- Taking regular, scheduled breaks from social media (e.g., no social media on weekends)

- Following only reliable news sources to avoid misinformation (e.g., cutting out election-related content on TikTok or YouTube because they’re often not fact checked)

• Channel Anxiety into Productive Action

  • Ensure you're registered to vote and vote!

  • Make a voting plan with other people.

  • Get involved in your local community by volunteering.

  • Support causes you care about.

  • Donate to your chosen campaigns or other causes.

• Maintain Regular Routines

Structure helps create stability during uncertain times.

• Keep consistent sleep schedules and morning or evening routines that support you.

• Maintain regular exercise.

• Stick to healthy eating habits (avoid ultra processed food and fast food).

• Continue hobbies and activities you enjoy.

• Stress Reduction Activities

• Gentle movement, such as qi gong or tai chi or yoga

• Meditation or deep breathing exercises

• Time in nature

• Creative activities

• Quality time with loved ones

You Can Survive This

Remember, you can do hard things. You’re a survivor. We don’t know what the future will bring but we know that we can adapt and build meaningful lives despite upsetting political circumstances. People all over the world do that all the time. (And if that’s not true, there’s always reverse immigration.)