Trump Re-Election Anxiety: How To Cope When You Feel Like Panicking

2/7/25 update: I wrote a new blog post, “How to Cope with Political Anxiety in Uncertain Times”.  

11/6/24 update: I published this post in February 2024 when I was seeing a lot of Trump re-election anxiety among my clients. As I write this update, Trump is president-elect. I’m already being contacted by people looking for support to get through four more years of Trump. I’ll keep you posted, and link to any resources I discover.  

During this 2024 U.S. election year, concerns about the democratic process being at risk due a possible second Trump presidency are causing an increase in re-election anxiety. This pervasive anxiety reflects deep-seated concerns about the future of American democracy and the potential consequences of a Trump re-election on the nation’s core values and governance.

I’m noticing this specific type of anxiety in both my current and new therapy clients. I checked in with colleagues and they confirmed that more clients are presenting with election-related anxiety. A quick Google search revealed frequent news articles on this topic. Two articles at the top of a quick search include “Stressed about politics? Here are 5 ways to take care of your mental health” at NPR.com and “Election-xiety? 2024 presidential race is seriously stressing Americans out” at USA Today.

I’m anxious too. I wrote this article for you, reader, but it’s helpful for me as well. My aim is to both 

• provide you with practical advice on navigating this specific source of anxiety, and
• offer tips for maintaining your mental well-being during this challenging period.

I’m a psychologist by training, and these tips are based in behavioral science, as well as my 20+ years as a therapist.

If you’re dealing with persistent worry, trouble sleeping, difficulty concentrating, or physical symptoms like restlessness or muscle tension, it may be time to consider therapy for support in managing your anxiety. I offer a free 15-minute phone consultation that you can schedule here. If I’m not available to be your therapist, I can provide you with appropriate resources so that you can find the help you are looking for. 

Part 1: Trump Re-Election Anxiety is Dose Dependent

Stay Informed Without Losing Your Mind = Manage Your News Intake

It’s a tricky balance to stay informed without overdoing it and winding up feeling overwhelmed and helpless. You neither want to bury your head in the sand, nor consume every report about the unhinged antics of the emotional toddler. 

But remember: the outcome of this election won’t change based on how much news you follow.

Your primary strategy here is to purposefully and mindfully manage your news intake.

It’s also important to stay informed from diverse and reputable sources. This can help you can maintain a nuanced understanding of how and why our democracy may be vulnerable under a second Trump presidency.

Identify a few trustworthy news outlets to gather information. Make sure to limit exposure to sensationalized or speculative content that can amplify your anxiety. Remember, headlines can be very “clickbait”-y, especially online. Even reputable news sources are competing for clicks, often leading to hyperbolic headlines. The article itself may be more well-considered, but meanwhile your blood pressure has already spiked. 

It can help your peace of mind to verify accuracy of information by cross-referencing multiple sources. You don’t need to assume the position of a research librarian! Honestly, my cross-referencing consists of The Washington Post and The New York Times. 

Also, consider international news sources and global perspectives on news, such as the BBC and Al-Jazeera. 

Managing News Intake to Mitigate Trump Re-Election Anxiety

Setting limits on news consumption is crucial for maintaining your mental well-being, especially during politically charged times.

Here are some practical tips to help you manage anxiety by controlling your exposure to news:

• Moderate Media Consumption:

  • Schedule dedicated times for news updates from reputable sources.
  • Avoid consuming political content, especially related to Trump, right before bedtime for better sleep quality.

• Establish a Specific Time Frame:

  • Designate specific times of the day for catching up on news.
  • Avoid continuous or frequent updates throughout the day, as this can contribute to chronic and heightened anxiety.

• Choose Reputable Sources:

  • Identify a few trustworthy news outlets to gather information.
  • Limit exposure to sensationalized or speculative content that can amplify anxiety.

• Use News Aggregator Apps:

  • Utilize news aggregator apps that provide concise and summarized updates.
  • Set up notifications for key events to stay informed without constant browsing.

• Create a News-Free Zone:

  • Designate certain areas or times in your living space as “news-free zones.”
  • This helps create a mental break and prevents news from infiltrating every aspect of your life.

• Turn Off Push Notifications:

  • Disable push notifications on your devices for non-essential news alerts.
  • This gives you more control over when and how you receive news updates.

• Balance News with Positive Content:

  • Consciously balance news consumption with uplifting or neutral content.
  • Engage in activities that bring you joy, providing a counterbalance to potentially distressing news.

• Limit Social Media Exposure:

  • Control exposure to news on social media platforms.
  • Unfollow or mute accounts that frequently share politically charged or anxiety-inducing content.

• Set Daily Time Limits:

  • Use phone or app settings to set daily time limits for news consumption.
  • This helps prevent unintentional overconsumption and encourages mindful usage.

• Discuss Boundaries with Others:

  • Communicate your news consumption boundaries with friends and family.
  • Request their understanding and support in respecting your need for limited exposure.

• Stay Informed, Not Obsessed:

  • Differentiate between staying informed and becoming obsessed with news.
  • Remember that staying constantly updated doesn’t necessarily equate to better mental well-being. It also does not change the outcome of an election to stay constantly updated. 

• Prioritize In-Depth Analysis:

  • Choose to read in-depth analyses or summaries rather than constantly following breaking news.
  • This allows for a more comprehensive understanding without constant exposure to minute-by-minute updates.

By implementing these tips, you are more likely to maintain a healthy balance between staying informed and minimizing news-related anxiety. 

Tailor these strategies to your preferences and needs, to find a news consumption routine that supports your well-being instead of contributing to overwhelming stress.

Part 2: You Require Extra Self-Care While Navigating Trump Re-Election Anxiety

It is easier to manage anxiety when its source is irrational or exaggerated, such as, “If I blow this presentation, my career is ruined forever!” 

Unfortunately, in the case of a possible Trump re-election, the anxiety is not irrational. Our democracy may not survive another Trump presidency, according to many experts, including those who served with him during his first presidency. At the very least, we’d be in for another exhausting round of norm-bashing, testing the balance of powers, gaslighting, and other forms of verbal and emotional abuse.  

So, what to do besides hand-wringing?

The best I can come up with is: Care for yourself, and care for our democracy. 

Caring for Yourself Amidst Trump Re-Election Anxiety

• The Low-Hanging Fruit: Stress and anxiety are hard on a body. Are you eating well? Getting enough sleep? Moving your body? It’s easy to neglect these seemingly mundane maintenance tasks when it feels like the future of the world hangs in the balance. What does it matter, right? 
• But if you’re feeling anxious, getting back to some healthy basics can go a remarkably long way towards easing your angst. If for no other reason, tell yourself you’re training for the revolution. This article about Self Help Tips for Managing Stress and Anxiety offers additional tips. 
• Mindfulness Practices:
  • Try mindfulness meditation to help you stay grounded amid uncertainty. If you haven’t gotten around to developing a mindfulness practice, now is the time, my friend. It will strengthen your ability to remain calm and rational in the midst of real concerns about a dictator-at-heart serving, again, as president. 
  • Learn and engage in breathing exercises during moments of heightened tension, to help regulate your nervous system. Maintaining chronically high levels of stress hormones (like cortisol and adrenaline) is a risk factor for anxiety and depression, as well as a host of medical problems like high blood pressure and immune suppression.
• Setting Boundaries:
  • Establish limits on discussions that focus on potential threats to democracy. Learn to say, “That’s my limit for now. Let’s change the subject.” 
  • Seek conversations that promote understanding rather than exacerbate anxiety. If you’re experiencing election-related anxiety, you probably don’t need to be preaching to the choir of your like-minded friends and family. It also won’t be helpful to try to change anyone’s thinking who disagrees with you. 

Caring For Our Democracy

The following ways to foster our continued democracy serve a dual purpose.

First, they help promote the very democratic institutions that we seek to preserve.

Second, they give you a sense of self-efficacy and control. This is important for anxiety management. Maintaining a sense of control over your environment mitigates the hopelessness and overwhelm that is too easy to experience in the presence of an unqualified, unhinged candidate such as Trump.

• Civic Engagement:
  • Channel anxiety into proactive civic engagement to help counter potential risks.
  • Join local community initiatives or volunteer for causes that address concerns about democracy and promote pro-democratic candidates running for office.
• Encouraging Voter Participation:
  • Actively promote the importance of voting to help ensure as representative voting as possible.
  • Talk with family and friends about the democratic process and the impact of active civic participation.
  • During election season, I’ve found it helpful to write postcards for Postcards to Voters. This group encourages voting for the Democratic candidate in close, key races coast to coast. When you sign up with Postcards to Voters, they provide you with address lists of targeted voters and suggested language. The whole process is automated online and super easy. When my election anxiety spikes, I sign up for another batch of addresses and write a bunch of postcards.  

Seeking Professional Support

• Therapeutic Resources:
  • Consider seeking support from mental health professionals who acknowledge these concerns about democracy. (Some therapists shy away from politics, so don’t be afraid to ask.)
  • Therapy can help reduce feelings of overwhelm and uncertainty during these challenging times, and also teach anxiety management skills. 
• Connecting with Like-Minded Individuals:
  • Engage with supportive communities sharing concerns about the potential threat to democracy of a Trump re-election.
  • Participate in online forums and support groups to share experiences and coping strategies.

Either Way, Trump Re-Election Anxiety is Temporary

Anxiety related to the potential re-election of Donald Trump, and the associated threat to democracy, is taking its toll on Americans in 2024. The very reason I’m writing this article is because so many therapy clients are presenting with Trump Re-election anxiety!

By moderating your information intake, fostering a resilient mindset, taking positive actions, and seeking professional support when needed, you can navigate this election year with greater ease. 

Remember, you are not alone in your concerns, and resources are available to help manage anxiety specific to this political context. Stay informed, stay engaged, and prioritize your mental health during these challenging times.

Depending on the outcome of this election, you can soon either breathe a sigh of relief, or make plans to best navigate your well-being under authoritarian leadership. 

Whether you’re grappling with concerns about the political landscape, societal changes, or personal worries exacerbated by current events, therapy can provide a safe space to explore and navigate these emotions. 

I invite you to reach out to me for support. I am authorized to see clients in online therapy in 40 states, and getting support for election-related anxiety can help you build more peace of mind and resilience. 

Your first step is to schedule a free 15-minute phone consultation with me. If I’m not available to be your therapist, I can provide you with appropriate resources so that you can find the help you are looking for.