Election Stress Disorder
It doesn’t appear in the authoritative handbook for mental health disorders, the DSM, but “Election Stress Disorder” is a genuine phenomenon with very real effects on people’s psychological well-being during turbulent political times (and these days, when are our politics not turbulent?).
So what is Election Stress Disorder exactly? Let’s break it down. Election stress is simply the stress you experience as a result of an impending election - a very simple, self-evident definition. What exactly is a psychological disorder though? Well, even the DSM itself doesn’t offer a real definition. It says “no definition adequately specifies precise boundaries for the concept of ‘mental disorder.’” (If you want a deep dive into the topic, read this.) So let’s, instead, take this from a practical standpoint, and use two criteria to define Election Stress Disorder:
Do you experience election stress?
Do you experience it to the degree that it negatively impacts your day-to-day psychological functioning?
If you answer “yes” to both of these questions, then I would say you have Election Stress Disorder. It’s important to emphasize that there isn’t an official definition or even widely accepted definition of ESD, so this is just my stab at describing something that will likely stay in the realm of unofficial mental health “diagnoses”, and yet, I suspect it’s a term that will gain more traction and recognition with time.
So when does election stress become so bad that it affects your daily psychological functioning and becomes ESD? I would argue that election stress tends to rise to the level of being disordered when the stakes of a particular election feel very high. That can be true for local elections, but stakes tend to be higher for state-wide elections, or national elections - particularly a presidential election cycle. In fact, election stress has grown over the last 2 presidential election cycles; I’m betting it grows again in 2024.
I also want to emphasize that election stress does not only happen during election years. My guess is that for a lot of us, election stress is a low, but persistent source of stress in non-presidential election years, with occasional spikes depending on the news cycle. This year (2024), it’s very likely that everyone’s baseline level of election stress is rising, and for some of us, it will continue to rise steadily until it causes psychological dysfunction and impairment in our lives (i.e becomes Election Stress Disorder). Only after the dust has settled after voting day (November 5, 2024), will election stress abate, though at that point, what some refer to as “Post-Traumatic Election Stress Disorder” may set in for many of us. However, I’m saving that topic for another day.
I think I’m particularly attuned to election stress because I’m based in Washington, D.C., which brings a unique immediacy to election stress. For D.C. people, election stress may kick up a notch when walking or driving past the White House or the Capitol. Not to mention, this town runs on politics. Everyone is plugged into politics, which is only the bare minimum - I haven’t even mentioned the folks who actually work in politics, work for the current administration, or work in a politically-influenced federal job. Imagine their levels of election stress! I mention this to say that for many of us, it feels like we can’t escape election stress because it is built into the fabric of our values, our identities, our jobs, and (for those in D.C.) our city’s architecture and culture.
I digress. For now, I just want to focus on election stress disorder in general, how it affects people, and how it can be uniquely difficult when you’re at work. First up, let’s take a look at…
THE PSYCHOLOGICAL EFFECTS OF ELECTION STRESS DISORDER
Anxiety, Uncertainty, and Fear: Elections fill us with anxiety and force us to look uncertainty in the eye because it’s our future at stake. The outcome of a given election may determine government policy on the economy, healthcare access, taxation, environmental regulations, foreign affairs, and/or social justice issues (e.g. LGBTQ+ rights, reproductive rights, criminal justice reform), among other issues. Election results have real implications for our lives and the lives of our loved ones - we can’t help but wonder how bad things might get for us if the other side wins - of course it makes us anxious, uncertain, and fearful!
Anger and Resentment: These emotions are an equally valid response to the high stakes involved in an election. During elections, candidates make provocative political statements and promises (or threats, depending on your point of view) of sweeping policy changes regarding issues of fairness, justice, and equality. These issues are core to our sense of morality and identity, and so we look on in disbelief at the other side’s position - do they not know right from wrong? are they being willfully blind? We can’t help but feel anger and resentment under these circumstances.
Overwhelm: 24-hour news cycles, social media rabbit holes, and just so much information overload everywhere you look. Who wouldn’t be overwhelmed?! We are simply bombarded with election information, opinion, and news, and having to figure out what is misinformation, disinformation, and/or hyperbole makes the situation even worse. If you’re caught up in the chaotic whirlwind of politics, and feel like you can’t escape, you’re probably acutely overwhelmed by election stress.
Helplessness and Lack of Control: You know your vote matters, and maybe you participate in our democracy in meaningful ways such as educating yourself on issues, engaging in political discourse, volunteering for campaigns, etc. And yet, you can’t help but wonder if you’re making a difference at all. In this era of political polarization that has our nation so divided and hardened in our opinions, you may be asking yourself - what hope do you have as an individual to move the needle? It can feel like each election threatens to be the final breaking point that truly causes our country to spin out of control into a dark future while all you can do is watch. These feelings of personal helplessness can be truly terrible, and while they are perfectly understandable reactions, watch out for the slippery slope that can lead to despair. It’s particularly important that you seek out professional help if you find yourself on this path.
Shutting Down Emotionally and Numbness: When the emotions caused by election stress become too much, we start shutting down as a self-protective way of coping with the intensity of the feelings you would otherwise by experiencing. So we become resigned to the way things are, and just generally feel numb to it all. While this may be self-protective in the short-term, being cut-off from or numb to your feelings is not healthy in the long term; it’s important to figure out how to be connected to your feelings and cope with them in ways that are healthier and represent a more durable solution to election stress.
Loneliness and Alienation: Not everyone feels loneliness and alienation, but if you find yourself surrounded by family, friends, and/or a community with different political beliefs than your own, then you might feel these emotions acutely. Conflict with loved ones is no walk in the park under normal circumstances, but when you’re mired in the stress of a national election cycle AND dealing with those dynamics within your own personal relationships, it can be particularly isolating and alienating.
Now that I have covered the psychological effects of ESD, I want to reflect on how ESD can manifest at work. After all, everything in the Career Matters section of my website has a career-related focus, and this is no exception. So here we go...
THE EFFECTS OF ELECTION STRESS DISORDER AT WORK
Increased Tension: Your workplace may be filled with colleagues of the same political persuasion as you, or you may be the odd one out. Perhaps your office is more of a political mixed bag, or perhaps you have no idea because people don’t talk politics in your office. Election stress can lead to increased tension in each of these scenarios!
It’s self-evident why it can cause you tension if you work in an office with lots of colleagues of a different political persuasion; if you’re acutely aware of the election, then it can feel like you’re in enemy territory, while needing to collaborate and be collegial at the same time.
Being in a workplace where there is a sizable number of colleagues on both sides of the political aisle can cause the workplace to feel like a mini-version of our divided country, with tensions in the office magnified by political differences. If you’re experiencing election stress, your perceptions of your co-workers can be shaped more by their politics than who they are to you as colleagues.
If you work at a place where not talking politics is the norm, and you have no idea of your colleagues’ political positions, that can cause you to feel tense as well, particularly if the election is on your mind all the time. You become suspicious of your colleagues (“He seems like a good guy. He’s probably politically on the same side as me. But maybe not…”) and you become worried that you’ll “slip up” and talk politics at work.
Even if you work in a place where you know everyone is politically aligned and you can talk openly about politics - while that can make the workplace feel supportive and keep tension low between colleagues, it can increase overall stress and tension due to emotional contagion. All it takes is one stressed colleague expressing their election fears to magnify election stress for everyone and bring it to the forefront for you and for everyone else who is already experiencing election stress.
Decreased Productivity: If you’re experiencing significant election stress, then you’re likely preoccupied with checking the news, distracted by thinking about the election, and just tired out from the emotional toll of it all. All of this takes its toll on your ability to concentrate and focus on work, and you may find yourself being less productive than usual.
Increased Paranoia: If election stress is affecting you at work, you may be worried about what your colleagues think of you. Do they notice your election stress and judge you for feeling so strongly? Do they think you’re treating a particular co-worker unfairly due to your political differences? Do they see you always checking the news when you should be working? Do they think you talk about politics so much that it’s unprofessional?
Clearly, election stress, when it rises to sufficient levels, can cause a lot of issues in your personal life and professional life. In fact, even though ESD is not an official disorder, elections stress can lead to a clinical diagnosis that is officially recognized (such as depression). It’s important to learn how to cope with election stress in a more productive way for your own psychological health. Please note: I’m not saying that elections aren’t all that important, or that you being worried a lot about the future of our country is not warranted. What I’m actually saying is that you do not have to suffer immensely in order to show the depth of your concern for your country. In fact, if you’re able to cope better, you’ll be less exhausted, less on edge, and thus have more capacity to live in line with your values, whether that’s to be there for your family, contribute to society through your work, or volunteer for a political campaign. So here we go - let’s take a look at how we reduce election stress from disordered status to something more manageable:
MANAGING ELECTION STRESS DISORDER
Set Boundaries Around Media Consumption: You don’t need to spend as much time consuming election-related media (news, talk shows, op eds, social media discussions, polling, etc.) as you do right now. You probably already know this. Sometimes, consuming more political content feels like the only thing you can do to feel more “in control” of the situation, but that’s an illusion. Think about the following and set some boundaries for yourself regarding election-related media: what amount of time should you spend on it each day? when should you engage with it (first thing in the morning? just after work?)? what types of media content are worth engaging with, and which simply just amplify your stress? Can you narrow your consumption down to just a few specific, trusted sources? Answer these questions in order to establish a set of boundaries for yourself, and then work on sticking to them.
Set Boundaries Around Election-Related Conversations: It’s okay to say to someone “do you mind if we talk about something else?” if you just need a reprieve from election stress. If there are specific people in your life who tend to enjoy debating politics, you should consider having a conversation with them to set boundaries on when and how much you engage in election-related conversation.
Connect with Others About Election Stress: Talk to your loved ones about your election stress. I don’t mean just talk about the election - in fact, that’s the opposite of what you should do. Instead, have a meta-conversation about how the election is affecting you in your daily life, while trying to talk as little as possible about election details; in other words, focus on you. You’ll feel better expressing your thoughts and emotions on the topic, and you’ll likely find that you’re not alone.
Take Political Action: Instead of focusing on what you can’t control, engage with aspects of the election process where you can actively make a difference. Volunteer for a political campaign, engage in advocacy efforts, and of course, vote!
Take Personal Action: Engage in activities that make you feel good about yourself and about life. Spend more time with family and friends, engage in creative pursuits, spend time outdoors, exercise. Every moment spent on living your best life is a moment when you’re not focused on your election stress.
Practice Radical Acceptance: Are you able to accept reality exactly as it is, without judging it? Acknowledge the good and the bad of an election cycle, and the emotions that arise for you as a result. Radical acceptance does not mean accepting that you should just be passive and give up, and it does not mean liking or approving of the current situation; it does mean letting go of the need to change or control that which is beyond your control. Only by accepting the current reality, can you figure out how to most constructively move forward.
Seek Professional Support: If you’re struggling to take care of yourself during an election cycle, please consider seeking professional support from a mental health professional. They can work with you to figure out the coping strategies that will work best for you, and work to support you in an individualized way.
Please, please take care of yourself. Election stress is so pervasive, and yet we don’t often take the time to really talk about what we can do about it. It’s understandable - whenever the election comes up, we’re busy thinking or talking about the issues at stake and the consequences of the election. Our emotions and stress often run high in these moments, but we’re often too focused on the election itself to think about its psychological effects on us.
I hope I’ve convinced you that election stress is worth thinking about, and that there are ways you can more effectively manage it. Remember: elections are much larger than any one of us, and the best we can do is focus on what we can control, accept what we cannot, and try to live our best lives.
Be well.
