You’ve likely heard the phrase, “it’s more important than ever to engage in this year’s elections.” As the 2024 presidential election approaches, feelings of anxiety and overwhelm may arise, with many experiencing heightened tension around them. Today we’re diving into election anxiety, what’s normal to feel, and ways to support yourself and others. Take a deep breath—let’s jump in.

What is Election Anxiety?

Most of us are feeling the effects of the upcoming presidential election. A recent survey by the American Psychiatric Association found that 73% of U.S. adults feel stressed due to the elections. This pervasive sense of anxiety surrounding the political climate often impacts our daily lives—at home, at work, and everywhere in between. Research shows that more than half the workforce reported thinking about the election daily, with nearly one-third saying they think about it multiple times each day. With constant news coverage and conversations about politics, it’s no wonder anxiety levels are high.

Election anxiety can lead to issues beyond feeling uneasy, particularly in the workplace. It may contribute to an uncomfortable work environment, reduced productivity, and increased burnout, all of which can strain teamwork. At worst, this can be divisive or contribute to toxic workplace culture—something we’d all prefer to avoid. Individually, election anxiety can disrupt sleep patterns, impact mood, increase irritability, and affect eating habits, social engagement, and energy levels, much like an anxiety disorder.

How Can You Prepare Yourself?

Research has shown that workplace culture shifts around election time, often leading to higher conflict just before and after elections. This tension can cause coworkers to behave differently, potentially harming team cohesion and employee well-being. For individuals with minoritized identities, the stakes may feel even higher, as recent legislation can directly impact marginalized communities. Keeping this in mind, try to be patient, empathetic, and understanding of your coworkers, remembering that you’re all navigating this together.

Election-related stress impacts everyone—even those who don’t typically experience anxiety. While the Election Day may feel overwhelming, here are some strategies to help manage these feelings as we approach it. Consider these points as proactive ways to engage in mindful discussions in the workplace.

Strategies to Prepare Yourself

Know Your Triggers – Think of this as understanding what “pushes your buttons.” What issues are most important to you? Topics on the ballot – like reproductive rights, the economy, and immigration – are significant and deeply personal. Acknowledging what affects you can help you approach discussions with more intention. Once you know these triggers, plan to avoid these topics or step away from conversations if they’re likely to increase your stress.

Pause and Reflect Before Engaging – Before diving into a political conversation at work, take a moment to reflect on your goals. Ask yourself: “What am I hoping to achieve? Will this conversation be constructive, or am I just trying to prove my point?” If a coworker expresses a viewpoint that opposes yours, it can be easy to feel defensive. Taking a moment to consider your goals can help you approach the conversation with empathy and mindfulness, recognizing the impact that differing beliefs can have.

Know When to Step Away – It’s perfectly okay to step away from a heated or unproductive conversation. Here are a few respectful phrases you can use to redirect or disengage:

  • “I need a break from discussing politics.”
  • “Can we focus on [work topic] instead?”
  • “I don’t feel comfortable continuing this conversation. Can we switch gears?”
  • “We’re going to have to agree to disagree on this one. Let’s move on to a new topic.”
  • “I see this is important to you, but I’m starting to feel uncomfortable. Let’s talk about something else.”

How Can You Help Your Workplace?

Set a Supportive Tone – At work, aim to create a space of empathy. Your coworkers are also experiencing election-related stress and anxiety, even if they may not openly discuss it. By practicing patience and kindness, you contribute to a more supportive environment where others feel comfortable and respected.

Use Work as a Distraction Zone – Allow work to be a refuge from election-related stress. Focusing on other tasks can give your brain a break from worry and redirect your attention to things you can control. By dedicating your energy to projects, you’re helping reduce the chance of getting lost in political discussions that can derail productivity.

Monitor Your Media Consumption – Limit exposure to news and social media, especially during work hours. Constantly engaging with election news can keep your anxiety levels high, impacting your mood and focus. Consider setting boundaries, like avoiding news at least an hour before bed (even on election night). It’s tempting to scroll through updates, but managing your media intake can significantly improve your mental well-being and productivity. The results will still be the same when you’re well rested the next morning.

Incorporate Simple Stress-Relieving Habits into Your Life

Move Your Body – Physical activity is a natural stress reliever. Election anxiety can increase stress hormones, putting your body in a state of heightened alertness. Try simple activities like walking, enjoying the autumn leaves, or doing stretches. If you want to stay updated, listen to a podcast while exercising instead of scrolling through news feeds.

Create a Voting Plan – Focus on what you can control by making a plan for voting. Decide where and when you’ll vote, research candidates, and prepare ahead of time. Websites like Vote411 and Ballotpedia provide sample ballots based on your location. These sites can help you gather information on local races, but remember to do additional research to make informed decisions.

Lean Into Your Supportive Community –Find people who provide comfort and support during stressful times. Surround yourself with family, friends, and coworkers who help you feel calm. These people are invaluable when discussing your concerns and sharing perspectives that can make navigating this period easier. A strong support network can be especially helpful post-election as well, giving you a space to process any lingering emotions.

Remember, once the election is over, the stress doesn’t necessarily vanish. Be mindful of your mental health and extend that same awareness to others.

Separating people from their political views can be challenging, but it’s essential to remember that you can respect and care for others without agreeing on everything. Your views are a part of you, but they don’t define you entirely.

If you or a loved one would like support with election-related anxiety or general stress, please reach out to Capital EAP at 518-465-3813. We offer free and confidential counseling sessions, crisis calls, and supportive resources designed to help you during this time.

By: Lorraine LaRock, EAP Account Manager