Election Anxiety: Staying Grounded Through the 2026 Midterms, Advice From a Psychologist in South Orange County

I have worked with individuals and families as a licensed psychologist in South Orange County since 1990. During periods of public uncertainty, I often hear from people who feel tense, distracted, or worn down by the news. Election anxiety can affect people across political affiliations. It does not mean that someone is overreacting; it can be a response to persistent uncertainty and conflict.

The 2026 U.S. midterm election is scheduled for November 3. As the date approaches, constant updates, heated social media exchanges, and disagreements with people close to us may make it harder to feel settled. The steps below can help people stay informed while protecting their well-being.

1. Notice what is fueling the anxiety

Anxiety can grow when the mind is asked to process a steady stream of alarming headlines and predictions. Social media may intensify this by putting arguments, emotionally charged posts, and repeated updates in front of users throughout the day. Uncertainty about what will happen can also make people feel as if they need to keep checking for answers.

Notice how this affects daily life. A person may find it difficult to sleep, focus at work, enjoy time with family, or stop thinking about election news. These reactions are worth taking seriously, even when the person cannot point to one specific cause.

2. Set boundaries around news and social media

Staying informed does not require staying connected to election coverage all day. A few clear limits can reduce unnecessary exposure without requiring someone to ignore the news.

• Choose specific times to check updates. For example, set aside a short period in the morning and another in the evening.

• Use a small number of reliable sources. Check information at planned times instead of repeatedly refreshing feeds or live results.

• Turn off nonessential notifications. Mute accounts, topics, or keywords that are contributing to a cycle of worry.

• Protect the hours before bed. Avoid stressful news or social media close to bedtime if it interferes with rest.

• Pause before sharing. Verify claims before passing them along, and remember that a post’s popularity does not confirm its accuracy.

The American Psychological Association offers guidance on managing stress related to political change. The goal is not to shut out every difficult issue. It is to make a deliberate choice about when and how to take in information.

3. Prepare for political conversations with family

Political differences can feel especially personal when they arise among family members or close friends. Before starting a conversation, consider what the purpose is: to understand, to share a perspective, or to persuade. Not every conversation needs to end in agreement.

Listening does not require giving up personal convictions. It can mean asking a genuine question, allowing the other person to finish, and avoiding labels or personal attacks. If the conversation is likely to become upsetting, it is also reasonable to opt out.

Try a direct boundary, such as:

• “I care about our relationship, and I’d rather not discuss politics today.”

• “I’m willing to talk for a little while, but I don’t want this to become an argument.”

• “We see this differently. Let’s take a break and talk about something else.”

The APA’s guide to managing conversations when you disagree politically recommends listening, finding shared values where possible, and recognizing when it is time to end a conversation. If voices rise or the exchange becomes hostile, pause, change the subject, or leave politely. Setting a limit is not a failure to communicate. It can help protect the relationship.

4. Focus on what is within your control

Election outcomes are not fully within any one person’s control. Repeatedly trying to predict or manage what cannot be known may increase distress. Instead, identify a practical action that fits personal values and abilities.

That could mean making a plan to vote, volunteering with a community organization, helping someone find reliable voting information, or taking part in local civic life. It could also mean deciding to step back for the day and focus on responsibilities, relationships, or restorative activities.

Small routines matter, too. Eat regularly, move your body, keep in touch with supportive people, and make time for activities that help you feel present. These steps do not remove uncertainty, but they can make it easier to meet the day in front of you.

5. Pay attention when election stress touches deeper wounds

For some people, political conflict brings up more than disagreement. News about violence, discrimination, loss, or instability may act as a reminder of trauma or past experiences of danger. Family arguments may echo earlier patterns of rejection or conflict. In those situations, a strong reaction may have roots beyond the current election cycle.

Election-related stress can also increase relapse risk for someone working to manage substance use or another compulsive behavior. If that is a concern, revisit an existing recovery or safety plan. Reach out to a trusted support person, avoid known triggers where possible, and seek professional help if urges or symptoms are getting harder to manage.

A person does not need to wait until they are in crisis to ask for support. When anxiety keeps returning, affects sleep or concentration, strains relationships, or interferes with work and daily responsibilities, speaking with a mental health professional can help clarify what is happening and what might help.

6. Consider professional support if anxiety persists

Anxiety therapy can help people recognize patterns, build practical coping strategies, and respond differently to stressful situations. A qualified anxiety reduction counselor can work collaboratively with a client to identify what is fueling distress and develop approaches that fit their needs.

If election-related stress connects with traumatic experiences, trauma therapy in California may be one option to discuss with a qualified clinician. Support may also be useful when political conflict overlaps with grief, addiction concerns, or a major change in life circumstances. Therapy for life transitions can help people make sense of uncertainty and focus on manageable next steps.

Dr. Clare Albright is a licensed psychologist in Orange County (California License PSY11660) and has practiced since 1990. Her anxiety services and Brainspotting therapy information explain some of the support available. Private counseling services offer a confidential place to discuss personal concerns and consider a path forward. Treatment is individualized, and results vary from person to person.

Election season can bring real stress, but it does not have to take over every part of life. Try setting one news boundary, preparing one response for a difficult conversation, and choosing one action that is within your control. If anxiety continues to affect your daily life, contact Dr. Clare Albright at 949-454-0996 or send a message through the contact page.

If you are in crisis or need immediate emotional support in the United States, call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24/7. If you or someone else is in immediate danger, call 911.