If just thinking about the upcoming presidential election, now only 11 days away, makes your head spin -- you're in good company. A new survey shows nearly 7 in 10 adults are feeling stressed about the election.
The latest Stress in America survey, released by the American Psychological Association, shows 69% of respondents cite the 2024 presidential election as a significant source of stress in their lives, following closely behind the economy (73%) and the future of the nation (77%).
Compared with the previous two U.S. presidential elections, stress related to the 2024 election was similar to 2020 (69% vs. 68%) but significantly higher than in 2016 (52%).
What sets this year apart, according to the survey, is the collective stress about the potential fallout from the election results. More than 7 in 10 adults (72%) said they are worried the election results could lead to violence, and more than half of adults (56%) said they believed the election could be the end of democracy in the U.S.
Meanwhile, around a third of adults (32%) said the political climate has caused strain among themselves and their family members, with (30%) who said they limit their time with family because they don't share the same values.
"For nearly a decade, people have faced a political climate that is highly charged, which has led to the erosion of civil discourse and strained our relationships with our friends and our families. But isolating ourselves from our communities is a recipe for adding more stress to our lives," APA CEO Arthur Evans Jr. said in a statement. "We must remember that the most extreme voices are often the loudest, and that the majority of adults share similar values and concerns."
It's normal to worry about things, but if stress begins to impair or negatively affect your life, it could become anxiety or depression. If you find yourself tossing and turning at night, unable to relax the tension in your shoulders, or even having stomach discomfort, you're not imagining things: you might be experiencing a real phenomenon known as election stress disorder, according to the Mayo Clinic. While not an official diagnosis, it's a condition of overwhelming anxiety that can manifest in a number of ways.
But it's not all doom and gloom. Although the election remains a significant source of stress for many, there are ways to engage that can actually help improve your mental health, according to Mindpath Health.
1. Unplug from constant election coverage. Step away from the constant 24-hour news cycle any time you feel the need to protect your mental wellbeing.
2. Avoid dwelling on the things you cannot control. Trying to control the uncontrollable is a recipe for anxiety; stay grounded in what you have control over.
3. Engage socially and civically. Engaging in your community on a civic level can help you feel connected and grounded this election season.
4. Stay non-judgmental about yourself and your feelings. Hold compassion for yourself, whatever emotions you experience.
5. Vote. Some researchers hypothesize that voting can help people with mental illness feel less excluded from society and empowered.
You can also try these coping techniques from the National Institute of Mental Health to help lower stress levels when you start to feel overwhelmed:
• Keep a journal.
• Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment.
• Exercise, and make sure you are eating healthy, regular meals.
• Stick to a sleep routine, and make sure you are getting enough sleep.
• Avoid drinking excess caffeine such as soft drinks or coffee.
• Identify and challenge your negative and unhelpful thoughts.
• Reach out to your friends or family members who help you cope in a positive way.