Queer, Sensitive, and Stressed: Survival Strategies For Election Anxiety
Hiding from the endless news cycle Photo by Luis Cortes via Unsplash
Election Anxiety for Highly Sensitive Queers (HSQs)
Election season has a way of turning the volume up on everything. The headlines get louder, social media gets uglier, and suddenly everyone has an opinion they desperately need you to hear.
For queer folks, it can be harder to tune out. Politics isn't abstract when people are debating your rights, your relationships, your healthcare, or whether you should be allowed to exist openly in the world.
And if you're highly sensitive? You're not just taking in the news. You're taking in the anger, fear, uncertainty, and endless what the hell happens next?
Staying informed matters. So does not frying your nervous system in the process.
The Stakes Are Higher for Queer Folks
For the queer community, elections aren't just about politics. They can have real consequences for LGBTQ+ rights and protections. That makes "just stop watching the news" pretty useless advice.
But staying informed doesn't mean staying plugged into the chaos all day. There's a difference between knowing what's happening and repeatedly flooding yourself with information you can't do anything about in that moment.
Developing Resilience
Instead of planning a move to Canada, here are some ways to manage pre-election anxiety as an HSP:
Self-Care Plan
Your current self-care practices might not work quite as well as they did before, so check in with what is possible right now. Did you used to love meditation and now the silence is overwhelming? Then maybe shorten your meditation time and also go for a walk. Does meditation not work at all anymore? That’s okay—replace it with something that brings even 5% more calm to your day. It’s important to remember that the goal isn’t to feel 100% calmer, but to experience any type of shift, no matter how small.
Building a Support Network
Surround yourself with supportive friends and family who understand your sensitivities and can provide a safe space for you to express your feelings. While it's important to respect differing opinions, having a supportive network is crucial for your mental health. It helps to be around people who respect your need for emotional safety and who can offer comfort during stressful times.
Set Limits on Media Consumption (and Conversation)
It’s so easy to get pulled into conversations, especially now with the debate, and it will continue as we get closer to November. As highly sensitive people, we can fall into the role of being a listener/mediator or caretaker, but it’s also okay to step away from these intense conversations or set limits on them. Because we can’t expect people to be mind readers, it’s important to let them know before you are wiped out. This means you need to know how long it works for you to talk about it. Come up with something to say like “I’m needing some space from the whole subject right now.” Who knows, other people might be relieved to get a break from the overwhelm of the election.
Take Social Media Breaks
When during the day is your anxiety higher? Where do you feel the tension? Does your heart rate get higher? Does your chest hurt after listening to the news? Do you notice having a headache after you have a talk with friends about their own election anxiety? The good thing is that you can actually control your anxiety and its effects. Limit the amount of news, social media, and conversations you have around the election. Before you turn on the news first thing in the morning, or in the evening, pause and check in with yourself. Is the news what you need right now? If not, turn on some music or a podcast. Better yet, go for a walk, cuddle with your pet, or talk to a friend. They need you too.
Planning for Election Day
Though voting day is several months away, it's never too early to start planning how you'll take care of yourself on November 5th. Do you want to be alone, or would you rather be with a friend or maybe with your LGBTQ+ community? This might be an important day to take off work and set clear boundaries for yourself. As HSPs who feel and absorb emotions around us, it’s important to step away from other people’s election day anxiety. Remember, we might not know the results right away, and, who knows, there might even be a recount.
Preparing for both pre- and post-election anxiety with care and compassion is essential.
Separate People (and Their Inherent Value) from Their Viewpoints
When Political Conversations Feel Personal
Navigating relationships with people who support Trump can be one of the most challenging aspects of election season, especially when their views feel like personal attacks. However, arguing rarely leads to productive outcomes. Instead, try approaching these conversations with compassion.
Set Boundaries: Politely let them know you don’t want to discuss politics.
Exercise Empathy: Recall times when you changed your beliefs, reminding yourself that people are more than their political views.
Find Common Ground: Focus on shared values like safety and well-being.
Know When to Walk Away: If it becomes too emotionally draining, it’s okay to step back.
Final Thoughts
Election anxiety is real, especially when political decisions can affect your rights, relationships, and sense of safety. You don’t have to choose between staying engaged and protecting your mental health.
Pay attention to what your nervous system is telling you. Take breaks. Set boundaries around news and political conversations. Stay connected to people who help you feel grounded.
You’re allowed to care deeply without consuming every headline.
For more self-care tips, check out: Thriving as a Sensitive Soul: Self-Care for LGBTQIA+ HSPs
Disclaimer: This blog shares my reflections on mental health but is not a substitute for therapy. The advice is general and may not fit everyone. If you're struggling, please seek support from a licensed mental health professional.
