The tension is palpable as this election season intensifies in its final days. I feel it with my clients, in my community, and in my own body. This type of stress is referred to as anticipatory anxiety, the constant worry about what could happen before anything actually does. This anxiety feeds off uncertainty and can show up not just in your mind but in your body, making it hard to relax, sleep, or even think clearly.
I get it. This election has a lot at stake, and our bodies know it.
The challenge becomes how to take care of ourselves and manage our stress while staying invested and motivated in a process that impacts our lives so deeply.
After all, politics isn’t just some distant, abstract part of life—it’s the soul of our nation and affects our day-to-day reality and the generations that follow.
It’s no wonder there is so much anxiety and stress surrounding us both inside and out. But here’s what I’ve come to appreciate and learn: We can and need to pause and disconnect sometimes to take care of ourselves without completely disengaging.
If we let anxiety push us to detach fully, we may end up feeling even more powerless, increasing our discomfort, as decisions happen without our input. Here’s how you can balance taking care of yourself while staying engaged.
Why Anticipatory Anxiety Peaks When the Stakes Are High
With the stakes feeling exceptionally high in this election, anticipatory anxiety tends to intensify. When you know that so much is riding on the outcome—whether it’s policies that affect your job, your family, or your rights—it’s easy for anxiety to spiral. This kind of stress builds because it thrives on the unknown. Waiting and worrying about how the future might unfold triggers our body’s stress response.
Our bodies start acting like there’s an immediate threat: our heart rate increases, muscles tense up, sleep becomes difficult, and our minds race with “what if” scenarios. This heightened state makes it hard to think clearly or take meaningful action, which is why staying grounded is so important.
Here are a few tips to move through to navigate the tension:
1. Recognize the Toll of Anticipatory Anxiety
Anticipatory anxiety isn’t just a mental burden—it impacts our body, too. When we are constantly stressed over what might happen, our bodies flood with cortisol and adrenaline. Over time, this response can lead to headaches, muscle tension, fatigue, and even weakened immunity. If you’re finding it hard to sleep or feeling physically tense, that’s your body responding to this cycle of worry.
Pay attention to the signals. Managing this anxiety doesn’t mean shutting out what’s happening but finding ways to ground yourself so you can show up for what matters, feeling balanced and prepared.
2. Balance Engagement with Healthy Disconnects
While staying informed is essential, constant exposure to election news can shift from useful to overwhelming. Here’s how to find that middle ground:
Schedule Breaks: Okay, I know this is what everybody says, and I recognize just how hard it is to do. We are drawn to scrolling and checking in on “what we may have missed.” It is our brain’s natural desire to stay vigilant and keep us safe. However, overconsuming negative and divisive information will not make us less anxious or feel more in control. On the contrary, it will make us feel out of control.
Set specific times to check in on election news and decide when you’ll unplug. This prevents the nonstop stress of continuous updates and lets you create boundaries for yourself.
Mindful Disconnects: Use your break times wisely. Choose activities that genuinely recharge you, like taking a walk, reading a book, or nurturing your healthy relationships. This type of purposeful disconnection helps break the anxiety cycle and brings you back refreshed. It signals to the brain that you are okay, and it can relax.
3. Transform Anxiety into Purposeful Action
Anticipatory anxiety often thrives on the feeling of helplessness—the sense that you’re just waiting for outcomes over which you have no control.
The antidote? Taking action.
The Power of Action
It’s tempting to block everything out when your anxiety feels overwhelming, but disengaging completely can actually backfire. Stepping away entirely can make you feel out of control and may amplify your anxiety. Instead, try keeping the balance of personal mental and physical breaks, but then take action in ways that align with your beliefs and hopes for the future.
Taking action is more than just keeping busy; it’s about reclaiming your sense of control. Anticipatory anxiety thrives on uncertainty, but shifting from passive worry to proactive steps flips the narrative. When you act, you’re no longer just waiting—you’re participating and shaping outcomes. This can be an incredibly grounding experience, reminding you that while you can’t control everything, you do have a say and a role in the process.
Engage Constructively: Volunteer, support community efforts, provide rides to the polls, etc. Redirecting anxious energy into action not only empowers you but also helps curb that powerless feeling.
Connect with Your Why: Remember why staying engaged matters to you and what that engagement looks like for you. Tethering yourself to that purpose can help steady your emotions and keep you focused.
Final Thoughts
Anticipatory anxiety during election season can strain your mental and physical health. But you can navigate this period more resiliently by staying grounded, taking purposeful breaks, and channeling your energy into meaningful action. Remember, staying engaged doesn’t mean constantly absorbing news, endless scrolling, or talking about issues to the exclusion of other topics.
Maintain your balance by allowing rest and action to coexist in your life. This approach will help your anticipatory anxiety diminish, keeping you resilient and prepared for whatever comes next.
By doing so, you’ll stay resilient and ready to face the challenges ahead—not just for yourself but for the dignity and rights of all and the generations that follow. You owe it to your future and theirs to approach what comes next with unwavering strength and hope.
Related article: Why Integrity Matters: How Personal Integrity Can Change the World
