Struggling with election anxiety? So are 60% of US adults, according to a new Yahoo News/YouGov poll.

Election Day 2024 is still more than five months away, but many Americans are already dreading it. In a new Yahoo News/YouGov poll of 1,794 US adults, a total of 60% of respondents described themselves as feeling “very” (29%) or “somewhat” (31%) worried about the upcoming presidential election . For those who haven’t been following the news, November 5th will see a rematch between former President Donald Trump and current President Joe Biden, with independent candidate Robert F. Kennedy Jr. which hopes to attract voters from the two main parties.

The survey, conducted from May 10 to May 13, also sheds light on who is most stressed. Women were slightly more likely than men to report feeling very or somewhat anxious (62% compared to 58%). Older adults also expressed more worry than younger respondents, with 72% of those aged 65 and over reporting feelings of anxiety about the election, compared to 51% of those between the ages of 18 and 29.

When it comes to party affiliation, Democrats and Republicans were tied for feeling “somewhat” anxious (32% for each party), though Democrats were more likely to be “a lot” anxious than their counterparts in GOP (37% vs. 29%). Meanwhile, independents were the group most likely to say they were “not at all” worried about Election Day (19% compared to 12% each for Democrats and Republicans).

Psychologist Daniel Selling, founder of the Williamsburg Therapy Group, tells Yahoo Life that the survey “tracks pretty well” with what he’s hearing from patients now.

“It shows up in a fair amount of sessions,” Selling says. “It will show up more as the election approaches.”

Here’s what experts say about election-related stress, from what it involves to how to manage those feelings.

What is happening

Election anxiety, or “election stress disorder,” as psychologist Steven Stosny has coined it, is certainly not a new phenomenon. Before the 2016 presidential election, the American Psychological Association found that more than half of Americans considered it a “significant source of stress.” By 2020, that number had risen to two-thirds of US adults.

Many patients express anxiety about choices, especially those who are members of marginalized or oppressed groups, adds clinical psychologist Kate Lieberman, who notes that this is a prevalent issue in Washington, DC, where her practice is based. These individuals often have legitimate concerns about the impact of elections on their rights and freedoms.

Selling says he’s hearing less “doom and gloom” going into this election cycle and more “discontent” and “disbelief” as 2024 presents another showdown between the same candidates as 2020.

What election anxiety can involve

According to Lieberman, someone experiencing election-related stress may exhibit symptoms such as:

• Intrusive thoughts: This includes constantly worrying about the upcoming election, thinking about worst-case scenarios and imagining negative outcomes, Lieberman says. These thoughts can be overwhelming and difficult to control.

• Compulsive behaviors: Are you constantly monitoring social media for election-related updates, poring over the latest polls, and letting the election dominate discussions with friends and family? These behaviors may represent attempts to feel a sense of power and control, but they ultimately increase anxiety, Lieberman says.

• Avoidance: Not everyone with election stress obsessively follows news coverage. Lieberman points out that some individuals may avoid the news, television or even social interactions altogether to avoid election-related conversations. Avoiding the topic may provide relief in the short term, but it can ultimately contribute to anxiety in the long term, she adds. This is because avoidance can lower self-efficacy and reinforce the subconscious belief that the avoided topic is too scary to face, exacerbating feelings of helplessness and fear.

• Physical symptoms: Muscle tension, elevated heart rate, headaches, and stomach problems are all physical ways that stress can affect us, Lieberman says.

• Cognitive symptoms: Constant preoccupation with election-related stress can impair one’s ability to function effectively in daily life, Lieberman says, citing issues such as impaired decision-making and an inability to concentrate or focus.

How to deal with election anxiety

Of the 60% of respondents who said they feel anxious about the election, 15% say they deal with those feelings by avoiding all election news, while 13% avoid news about candidates they don’t plan to vote for.

Another 11% channel those emotions into action by volunteering for a campaign or donating to their favorite candidate, a coping strategy that Lieberman says can empower voters. Taking proactive steps, such as volunteering, donating or advocating for causes and politicians you believe in, can provide a sense of agency and purpose, she says. These activities can help individuals feel that they are contributing to positive change rather than feeling powerless.

Sale encourages his patients to focus on the things they can control (like voting) and not give in to the worst-case scenario thinking about how election results might affect the future.

Lieberman agrees. Individuals can learn to identify and challenge catastrophic thinking and other cognitive biases, she explains. Although challenging because of the real and significant impacts that choices can have, reframing your thoughts to be more balanced and realistic can reduce anxiety. For example, instead of thinking, If the election doesn’t go my way, everything will be terrible, consider, While the outcome is important, I can take steps to impact my community and support causes that I’m interested.

Avoiding alarmist narratives whether they stem from news coverage, social media or the campaigns themselves promote misinformation, sow division or paint a more cataclysmic reality, Selling says, as they “feed anxiety.” It’s best to be discerning and take that kind of content “with a grain of salt,” he adds.

Lieberman suggests setting healthy boundaries. Choosing reliable sources of information and limiting the time spent consuming news can help maintain a balanced perspective, she says. Staying informed is important, but it should be done in a way that doesn’t dominate your life or mental well-being. Limiting exposure to election-related coverage to specific times or days can help prevent overcrowding.

Self-care can help, too, she adds. Relaxing experiences from exercise to meditation to hobbies and time spent with loved ones can reduce stress and help people maintain a balanced perspective.

Back to what’s joyful is what Sales tells patients. “Focus on what’s going on in your life right now and focus on the things you can actually control versus putting your heart and anxiety into an outcome that, other than voting, is out of your control.”