Do You Feel Anxious? Irritable? Argumentative? You May Suffer from ‘Election Stress Disorder’

Let's not sugarcoat this: The simple truth is that the last two presidential election cycles have been brutal for a majority of Americans. In 2016, polling by the American Psychological Association (APA) revealed that 52% of Americans surveyed said the election that year was a "significant source of stress" in their lives. Four years later, that number had risen to 68%.

One might think 2020 was an anomaly. After all, we were in the middle of a devastating pandemic. But experts actually believe that the problem will be worse this year.

"Will the number of people reporting this stress increase over the course of 2024? Almost certainly," says Lynn Bufka, a psychologist with the APA. She says anxiety arises with uncertainty — especially when we sense that we have little control over the unsettling circumstances.

Our current stressors are wide-ranging, complicated and rife with unpredictability, from kitchen table issues and climate change to conflicts around the globe and our increasing political polarization.

And then there's this: the 2024 election is likely to be a rematch of the 2020 presidential contenders.

This year's election is darned close to being a perfect anxiety storm. "[We] don't know who will win; individually we have one vote, which contributes little to a sense of control; and for many the outcome of the presidential election seems very significant," says Bufka.

Steven Stosny, a Maryland couples' therapist who coined the phrase "election stress disorder," defines it as "stress and anxiety triggered by election news (that) spills into work, social and family life." Other reputable therapists have since picked up on his idea.

It started in 2016, Stosny says. That presidential race between Donald Trump and Hilary Clinton was exceptional — and not in a good way. "It was the first election in my lifetime (Stosny is in his 70s) where candidates attacked voters who considered voting for their opponents. It was an election of shaming confrontation, not persuasion."

The negativity was exacerbated by "precision algorithms" on social media that "fed biases, fear and anger," says Stosny. Mixed with personal messages on our phones and news alerts, this all came to a pernicious ending: We felt like we were personally under attack.

"This election will be worse," says Stosny, because — despite the pandemic ending — everything else that made 2016 and 2020 anxiety-inducing is back along with infinitely escalated polarization and "accusations of threats to democracy and political persecution."

Here are a few red flags that indicate you might have ESD:

Obsessing about the election. Dr. Robert Bright, a Mayo Clinic psychiatrist and ESD expert, calls this "hypervigilance to the news." Stosny notes that you may have intrusive thoughts of election headlines throughout the day.

Heightened body tension. You may even notice an increase in your pulse rate before you turn on a radio or television news program, says Stosny.

Irritability. This is a huge indicator. Bright calls it having a "shortened fuse." Stosny gives examples: Driving more aggressively when listening to political news on the radio, snapping at loved ones or generally feeling "on edge."

Relationship difficulties. Tension and irritability result in impatience, resentment — even diminished compassion, says Stosny.

Sleep disruption. The obsessing, ruminating, irritability — all of it leads to poor sleep. And that can start a vicious cycle.

Physical symptoms. Stress can cause  decreased immune functioning (more colds, flu), headaches, stomach upset, fatigue and more.

Cognitive issues. Difficulty concentrating and making impulsive decisions can also manifest, adds Stosny.

Other potential signs, says Stosny, include devaluing the perspectives of others, increased alcohol and drug consumption and "a diminished interest and enjoyment in life generally."

Sometimes it's hard for individuals to see ESD in themselves. But people close to them may spot changes in behavior. "Ask your spouse and kids if they've noticed a difference," advises Stosny.

Last year the Pew Research Center released a study showing that 69% of Americans who are "highly engaged" in politics always or often feel angry when thinking about politics. More than half (55%) of those with a medium level of engagement also felt this way.

But the experts don't advocate withdrawing from society completely and escaping to a wi-fi-free, deserted island for the duration. The goal — in a nutshell — is to stay engaged without becoming enraged. Here's what the experts recommend:

1. Stop doomscrolling. "While it's important to stay informed, constant exposure to political news can be overwhelming and fuel anxiety," says Bright. Where to start? Deactivate your alerts, says Bright, and limit news consumption to 30 to 60 minutes daily. That means social media too, says Bufka, even political ads (try muting them).

2. Know your personal triggers. In general, Bufka says "become a good observer of yourself." Does one particular talking head, politician or cable news show set you off? Those are the things you should avoid.

3. Look for "balanced" news sources. "Exposure to polarized discourse can generate fear and distrust of other perspectives," counsels Bright. One organization that rates media bias is AllSides. Among its "center" news outlets (sources that lean neither left nor right) are Reuters, BBC News, The Hill and Newsweek.

4. Take care of yourself physically. "Make sure you're getting enough sleep and eating a healthy diet," urges Bright. And get enough exercise. Physical activity can help release stress, says Bufka.

5. Look after yourself emotionally, too. "Practice healthy self-soothing techniques," says Stosny. Among the myriad options: meditation, massages, bubble baths, walks in nature, reading a good (nonpolitical) book, listening to music, enjoying beloved hobbies.

6. Stay connected with family and friends. The APA says that you'll cope better if you have those supportive relationships.

7. Avoid political arguments, if possible. "Practice respect, compassion, tolerance," says Stosny, "rather than demonizing people." Sometimes that means just listening.

8. Refocus your attention and energy. "Know what you stand for, not just what you're against," says Stosny. Then concentrate your efforts on those things you can control. Rather than wallowing in apocalyptic ruminating, volunteer with an organization working on an issue that speaks to you or lend a hand to the GOTV (Get Out The Vote) effort. The bottom line for Stosny: "[Try to] make the world a little better."

Go a little Perry Como. No, really. Give his soothing version of "Accentuate the Positive, Eliminate the Negative" a listen.

While ESD is not an official diagnosis, around-the-clock election angst could lead some individuals to develop anxiety or mood disorders. "If you find that the political state of our country and stress related to the upcoming election are causing you marked hopelessness and depression, please seek the support of a mental health professional," says Bright.  You might start with an anxiety screening.

Not all anxiety warrants immediate attention. "Anxiety at low to moderate levels can be a positive thing," says Bright, by motivating us to address issues in our lives that need our attention — including political ones.

And then there's this optimistic macro-and-micro-level "prognosis" from Stosny: "Historians note that meaningful social change follows periods of upheaval. After a long career of clinical practice, I believe the same is true of individuals:

"In your current distress is born your future growth, connection, purpose and hope."

Marie Sherlock practiced law for a decade before turning to writing and editing in her 30s — and never looked back. She's worked as the editor of several publications and is the author of a parenting book (Living Simply with Children; Three Rivers Press). She spends her empty-nest days writing about travel trends and destinations, simplicity, spirituality and social justice issues. Read More