Therapists and Clients Experiencing Election Anxiety

If you or your clients are experiencing anxiety about the election or U.S. politics, you are not alone.

The American Psychological Association (APA) Stress in America 2024 poll found that more than 7 in 10 American adults reported “the future of our nation” (77%) as a significant source of stress in their lives, with the 2024 U.S. presidential election following closely at 69%.

“With ongoing and increasing political tensions, the election season can have substantial impacts on people’s mental health—both clients and therapists,” says clinical psychologist Lindsay Oberleitner, PhD, director of clinical strategy at SimplePractice. “Election-related mental health concerns can, and do, impact anyone.”

Politics are personal and frequently enter the therapy room as a point of discussion, and, according to Oberleitner, it is not an uncommon experience for therapists to have differences in beliefs from their clients.

“For therapists who are experiencing high levels of stress related to the election, it may feel more challenging than usual to hold space for our clients’ beliefs without countertransference,” Oberleitner says. “As we get closer to the election, taking an extra careful and mindful eye to how our own election stress is influencing our work with our clients is important. Planning in advance for daily consultation with colleagues, even if just brief check-ins, can be really valuable.”

Based on Google Trends, 2024 U.S.-based searches for “election stress” and related terms have started to climb higher since the week of October 13-19. For example, according to Google’s data, there has been a recent breakout of people searching for queries such as “how to cope with election stress.”

 

 

When we look back to U.S. searches for “election stress” tracked on Google since 2004, U.S. “election stress” searches spiked in October and November 2004 (during the Presidential election of George W. Bush versus John Kerry), with significantly smaller spikes around both of Barack Obama’s elections in 2008 and 2012.

During October and November 2016, there was a larger spike in U.S. Google searches for “election stress.” And that was followed by a smaller spike in January 2015 when Donald Trump officially entered the office as President.

The 2020 election of Joe Biden vs. Donald Trump saw by far the largest U.S. spike in searches for “election stress.”

Some therapists are seeing an increase in number of appointments

Based on the rising stress around the U.S. election, it may not be surprising that some therapists in the SimplePractice Therapist Facebook Community have reported an increase in clients booking appointments, which several attribute to clients returning due to election stress.

“I think it’s almost impossible for therapists not to feel the current state of political events, whether nationally or globally,” says Colorado-based counselor Heather Oglesby, LPCC, MFTC. She reports seeing an uptick in appointments and in clients’ self-reported election anxiety this season, particularly among older adult clients and LGBTQ+ clients.

“Election stress is very real and very personal,” says Oglesby. “Election stress has a unique characteristic of spiraling into a space of deep pessimism and hopelessness. This is a valid feeling and important to feel.”

“When I think of election stress, I think of the concept of an ‘external locus of control’—the experience of having little to no control over one’s fate due to the overwhelming impact of external forces,” says clinical psychologist Connor McClenahan, PsyD. “This experience can often lead to hopelessness and depression.’”

“One of the populations I work extensively with is older adults,” Oglesby says. “This set of clients has continually and consistently expressed concerns about the protection and longevity of benefits like Social Security as well as the affordability of healthcare.”

Oglesby points out that while older adults have been through many elections, the exposure to election matters has changed so much in their lifetime. “With the advent of social media and a constant news cycle,” she explains, “how individuals are relating to political events is vastly changing.”

Therapists report an increase in clients’ election-related stress and anxiety

While other therapists and counselors have not seen an increase in client appointments in relation to the election, they noticed an increase in clients’ election-related stress and anxiety.

“I can say that the topic of stress and anxiety related to the outcome of the election has been a frequent topic during sessions, especially with my clients I have been working with for some time,” says Georgia-based private practitioner Ellen Biros, MS, LCSW. “There seems to be a connection between therapeutic alliance and discussing particularly vulnerable topics like politics.”

“There are some similarities with the election stress as to when everyone was going through the COVID-19 pandemic together,” notes therapist and SimplePractice Pollen author Ryan DeCook, LCSW. “Therapists were (and are) trying to support clients while going through some of the same stressful experiences and feelings themselves.”

According to Oglesby, validating election stress is important and, if appropriate, it may be beneficial to use self-disclosure with clients.

“It may be helpful to use appropriate self-disclosure and share about the mental load the election carries for yourself—when I have done this, clients have responded in a communal way, feeling like this is something we are all navigating together,” Oglesby says. “It could also be helpful to use the topic of election stress and connect this to other times of stress the client has had in their past to help them build a larger narrative of resiliency.”

Texas-based counselor, owner of Grounded Counseling and Services, and SimplePractice Pollen author Kristin Trick, LPC-S, RPT, says she’s seen several adolescent clients who have recently expressed their distaste for politics largely due to negative feedback from family members.

“Adults’ attitudes regarding major life events largely influence the stress level of the children and teenagers around them because they look up to these adults as role models,” she says. “When adults address politics—particularly this year’s election—with heated words and high emotions, they inadvertently project feelings of panic, despair, and even hatred onto young people.”

“It’s important to ask yourself what ‘purpose’ the anxiety is serving,” says Vermont-based practitioner Stephanie McCarthy, LICSW. “Anxiety is our natural alarm-bell, so pay attention to it. What is the anxiety trying to tell you? We can use our anxiety in a productive way to problem-solve.”

“I notice that people are experiencing significant anxiety about the future of the country or about how their lives will be impacted negatively by the outcome of the elections,” says therapist Moe Ari Brown, LMFT.

“In the populations I primarily work with, LGBTIA+ people, women, and People of Color, the impact of hostile legislation on their future is a primary source of stress,” says Brown.

Brown points out that, according to the ACLU, there have been 530 anti-LGBT laws introduced in 2024 by lawmakers across the U.S. Many of those laws have been targeted at LGBTQ+ youth and have a lasting negative impact on how LGBTQ+ youth are treated in schools.

Insights from a national survey conducted by the CDC in 2023 note that 40% of trans and questioning youth were bullied at school, and one in four have skipped school because of fear for their safety. This is also happening under the same political climate where state abortion bans prevent birthing people from getting necessary medical care that could save their lives.

“The election, for many, represents a determination of if and how much they will feel safe in this country,” says Oglesby. “For example, many of my LGBTQ+ clients have noted they are more anxious due to the ongoing threat to current and future rights. I see my role as a therapist as inherently political, and so I welcome processing of the election in our sessions. It’s important for folks to have a safe place to talk about the impact of systemic changes on their life, especially as this does raise concerns of stress and anxiety.”

“When elections impact the ability of people to live a quality life free from discrimination in schools, healthcare, work, and beyond, the stakes feel incredibly high,” says Brown. “That also means that political news sometimes might feel ‘life-threatening’ when tied to essential decisions such as the right to decide what happens to your body.”

Tips for therapists and clients experiencing election-related anxiety

According to Oberleitner, as therapists, there is an extra layer of challenge when clinicians are faced with the same stressful experiences at the same time as their clients. “If you anticipate your stress amplifying in the days surrounding the election, it is important to set a plan in advance for what you will do to prioritize and care for your own needs,” she says.

“You could consider allowing more space in between clients the week of the election to allow time to reset,” she recommends. “You might consider planning for a reduced schedule  for clients who are not experiencing heightened distress, or shifting to online sessions for the week to allow more personal flexibility. You might also consider having a plan for integrating more calming or mindfulness activities into your day.”

For fellow therapists managing their own election stress, DeCook encourages a balance of support and disclosure with clients.

“It is useful to be a stable support to clients and offer tools, while it may also be helpful for some clients to hear that they’re not alone and that elections can be a stressful time for the therapist as well,”  DeCook says. “This disclosure can humanize the therapist, normalize and validate the client’s stress, and remove some loneliness of the struggle. If a therapist does disclose in this way, however, it must be presented in a thoughtful way that is clinically useful for the client and does not draw them into caretaking for the therapist.”

Build breaks into your schedule — take time off as needed

Oglesby, Oberlietner, and many of the therapists we spoke with highly recommend fellow therapists dealing with election stress give themselves more breaks between sessions and schedule time off in their calendars.

“It may be crucial to build in more breaks and take time off as needed,” says Oglesby. “This is a heavy time for all of us and to do our best work, we will also need to be supported.”

Talk to your own therapist, consult with a colleague, and connect with others

For fellow therapists who have their own therapist, Brown encourages them to use this time to process election stress with them.

“You don’t have to carry all of this alone while you’re helping so many other people daily,” he says. “If you’re not currently in therapy yourself, I encourage you to get some colleagues on the phone to process what is coming up for you around the elections.”

According to Brown, therapists who connect with fellow therapists will gain support as well as additional tools for navigating election stress with clients.

McCarthy concurs, recommending that therapists consult with trusted colleagues to explore where these election-related anxieties are coming from. She says to ask questions like: “Are you experiencing a bias that is impacting your work? Do you feel stuck on how to work with your clients? Are you experiencing burnout?”

“Being able to verbally process with a colleague is powerful. Consultation gives us a chance to problem-solve and feel validated,” she says.

Educate yourself on issues and vote

“Educate yourself on all issues on your local ballot and vote,” says McClenahan. “This one small step not only contributes to our shared democracy—it helps reestablish a healthy ‘internal locus of control.’”

Therapist and SimplePractice Pollen author Ben Caldwell, PsyD, points out that voting is the one primary way to exert some control. “Our power is in our vote,” he says.

Acknowledge feelings in the body — release ruminating thoughts

“Often, when clients are processing their election stress, I notice the pattern of talking primarily about what is happening and not as much about how they are feeling in all of it,” Brown says. “I try to offer my curiosity in the direction of their feelings. For instance, I might say to them, ‘I hear how much you disagree with this politician’s views on this topic. I can see your shoulders tightening when you talk about it. What do you feel in your body when you’re talking about the election?’”

According to Brown, conversations like this about feelings in the body can help clients process their feelings rather than just focusing on what is happening around them.

According to McCarthy, if thoughts aren’t productive and there is rumination, it’s most beneficial to work on letting them go.

“Acknowledge them, and then envision them fading away,” she says.

Some ways to let go of non-productive thoughts include self-care activities, meditation and breathing techniques, and participating in hobbies.

The 4-7-8-breathing technique

To find calm in times of election stress, Biros recommends focusing on mindful breathing. “The ‘4-7-8’ breathing technique is particularly helpful for stress,” she says.

“To do it: inhale for four counts, hold for seven, and exhale for eight,” she explains. “This practice slows the heart rate and promotes relaxation.”

Try essential oils and peppermints for mindfulness breaks

Brown encourages carrying essential oils and peppermints with us for mindfulness breaks.

“Whenever you’re feeling stressed, smelling essential oils is a great way to encourage deeper breaths and expanded relaxation,” he says. “Depending on your chosen scent and where you are, placing drops on pressure points can help you ground in the moment.”

Brown says his favorite essential oils are peppermint, tea tree, and lavender.

Additionally, Brown points out that eating a peppermint for just five minutes in a mindful way can help engage multiple senses to help disengage from stressful election happenings. “Mindfully eating a peppermint would include noticing the smells, the taste, how it sounds to eat it, while allowing your body to rest more and more through the process,” he says.

Write in a journal and try the ‘locus of control’ exercise

Oglesby recommends journaling and trying the “locus of control” exercise, in which you map out the areas and concerns in your life that you have control over and those where you don’t have control.

“For the areas in your life where you determine that you have control, you can develop tangible things you can follow-up with that can be both actionary and reflective in nature,” she says.

“For example, whether or not you vote is something you can control,” she explains. “For something more reflective, you could journal about how being an American has impacted your life and how this has shifted your attitudes about the election.”

Participate in a hobby, volunteer, donate, or take small political actions

DeCook recommends doing hobbies, volunteering, or taking small political actions.

“Doing a hobby or activity that is distracting can give us a sense of control or mastery,” he says.

According to DeCook, taking small political actions that align with one’s own values can also be useful. “Whether that is volunteering with a campaign, advocating in some way, or making small donations,” he says. “These can all be small ways to reclaim some sense of agency and reduce stress.”

Caldwell also recommends volunteering and contributing to our communities. “For those who want to turn their concern into positive action, it can be a good time to consider ways we can contribute to our communities no matter who wins,” he says. “A wide variety of civic groups and nonprofit organizations welcome volunteers who are interested in providing service.”

Limit your intake of election news

While acknowledging it’s vital to remain current on election happenings, Brown points out it’s also important to monitor how much information you’re taking in daily.

“If you’re noticing any dysregulation in your body after watching the news, I encourage you to engage in relaxation techniques and then pivot to doing something else you enjoy, like reading a book, going for a walk, or watching comedy,” Brown says.

Additionally, Brown recommends that when we take in election content, that we ensure we are intentional about which outlets we receive information from. “Certain outlets may report on topics or present information to you in a way that is more activating than others,” Brown says.

“For this reason, it can be helpful to have your go-to outlets that you specifically seek information from rather than reading any article that pushes through your feed,” he says. “The caveat here is to make sure your favorite outlets do a lot of fact-checking and report with journalistic integrity.”

Trick encourages the parents she works with to be vigilant about what their children are exposed to. “If you have children in your home, ask yourself: ‘What does this child need to know about this election?’ and ‘How is my attitude about politics influencing this child’s view of America?’” she says. “These basic questions will help you decide whether to keep the TV on or turn it off, and they may make you pause before criticizing a politician.”

Cut down on or avoid social media

McCarthy says it can be helpful to take a break from social media. “Many people have stated that social media posts have caused more distress due to hostile interactions, misinformation, and constant posting from others,” she says. “Let your friends know you’re taking a break so that they can support you in taking time away.”

She recommends deleting social media apps from your phone to avoid the temptation to scroll.

McClenahan concurs. “Social media tends to separate us and stifle healthy dialogue,” he says. He points out that “social media algorithms are intentionally inflammatory and hyperbolic.” He believes the best treatment for election stress disorder is to remove social media apps from your phone and replace it with regular, healthy dialogue with friends.

“The incentives of social media algorithms are to keep you on the social media platform and engaged in content so they can sell advertisements,” says McClenahan. “This incentive leads to the promotion of fear-inducing content and click-bait headlines. This perverse incentive, in my opinion, is the cause of the majority of incidents of election stress disorder.”

Caldwell agrees. “Use caution around media consumption,” he says. “Both traditional media and social media tend to focus on the most extreme, outlandish, and anxiety-provoking aspects of the campaign.”

Have more face-to-face conversations

According to McClenahan, one other “grounding” exercise is to have real, face-to-face conversations with friends about the issues you’re concerned about politically.

“Healthy relationships tolerate disagreements and seek common ground,” he says. “When we talk with real people, we avoid the hyperbolic and polarizing narratives that contribute to election stress.”

“I discipline myself at finding common ground with friends and family who disagree with me politically,” McClenahan says. “I think we need to dramatically increase our face-to-face interactions if we are to not be overwhelmed by election stress.”

Talk with family, friends, and neighbors about non-political topics

“Talk with your family, friends, colleagues, and neighbors about literally anything else,” Caldwell recommends.

Caldwell says even in the presence of significant political differences, we tend to have more in common than we have separating us.

“Ask how the other person’s family is doing,” he advises. “Ask how their kid’s soccer game went. Ask what they’re looking forward to in 2025.”

Set boundaries with friends and family with strong political opinions

For those who worry about interactions with friends and family with different or strong political opinions, McCarthy says it can be helpful to prepare in advance.

She points out that we can limit how much energy we put into engaging in political discussions, and she advises that we set boundaries.

“Come up with phrases ahead of time that you can say to others, if boundary-setting is challenging for you,” says McCarthy.

For example, here are some specific phrases McCarthy recommends:

• “I’m hearing how passionate you are about this. I’m feeling overwhelmed with this topic. Can we talk about something else?”
• “I appreciate that you want to talk to me about this but I’m not able to right now. Can we chat about it later?”
• “I’m not feeling comfortable with this topic. Thank you for understanding.”
• “I’m concerned that this discussion might negatively impact our relationship. I think we should pause on this particular topic.”
• “I need to leave this conversation.”

 Tips for election night (and beyond) 

On election night and the day after, DeCook recommends being in person with other solid support people, such as friends and family members who share your values.

“That way, if the election goes your way, you will have people there to celebrate with,” he says. “And, if the election does not go your way, you have an in-person support system to lean on and share frustrations or disappointments with.”

Brown encourages being with people you love on election night. “It helps to lean into a community when times are intense for everyone around you,” he says. “As the results roll in, you will be surrounded by people who care about you and can help you ground yourself, regardless of who wins.”

Additionally, DeCook recommends people stay engaged with what’s happening while being aware of their own limits and taking breaks from the election news as needed. “Try to mix in other engaging activities that can give a reprieve from thinking about the election, even if just for a short period,” he says.

“On election night, watching the results come in doesn’t change them,” says Caldwell. “You could just as easily wait until the next morning and read the outcome online.”

If the election results are contested, as they have been in previous recent election cycles, it will increase concern and uncertainty even more in the days following the election. And, this can further heighten people’s sense of stress, anxiety, and uncertainty.

“Election-related stress and anxiety is not likely to disappear after November 5th,” Oberleitner says. “Given high political tensions, it is likely that even for those individuals for whom the election goes the way that they hope, the anxiety might not go away completely.”

“No matter who wins the election, we still need the people closest to us,” says Caldwell. “Whether you are celebrating or grieving, do it with grace toward those who feel differently.”

Caldwell points out whether we tune in to the results on election night or not, it isn’t the only thing that’s happening or that deserves our attention. “Hug your kids, pets, family, and friends,” he says. “Take a walk. Call a friend. Read a book.”

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