Elections have a way of stressing us out. For example, 73 percent of Americans said they’re feeling anxious about the upcoming presidential election, according to a 2024 poll by the American Psychiatric Association. Other surveys show that election stress can…
Elections have a way of stressing us out. For example, 73 percent of Americans said they’re feeling anxious about the upcoming presidential election, according to a 2024 poll by the American Psychiatric Association. Other surveys show that election stress can spark lost sleep, shortened tempers, and obsessive thoughts.
Even when voting ends, our stress doesn’t magically dissipate. We can still wake up upset and experience negative feelings for days, says Carla Marie Manly, Ph.D., a clinical psychologist and author of the book “Joy From Fear.”
In 2016, increased angst around elections led therapist Steven Stosny to coin the term “election stress disorder,” after noticing that his clients and others were experiencing an uptick in stress, anxiety, resentment, and restless nights before the big day. Another term, “post-election stress disorder,” is also used by many, including mental health professionals, to describe the lingering anxiety we feel after an election is over—whether or not our candidate won.
While these negative feelings are essentially universal, wallowing in them isn’t healthy or helpful. To lower your stress levels and feel better, try these six science-backed strategies come election time.
According to Manly, your feelings can guide you in selecting your best coping strategy. For example, if you’re feeling angry or irritable, take a walk or try a challenging yoga class to release the tension. If you’re feeling devastated, turn to your journal or talk with a friend.
It’s also helpful to make a list of general self-care activities that are meaningful and fulfilling to you, like watching an inspiring documentary or spending time with your favorite people, says Kirsten Brunner, LPC, a therapist and relationship expert.
Get honest with yourself about the behaviors that are making you feel worse. Either reduce their frequency or replace them with a soothing activity. For example, if you’re constantly scanning headlines, strive to check one news source for 10 minutes after your morning routine. If your Facebook feed is triggering anxiety or anger, delete the app from your phone, and instead read a book or listen to a calming meditation anytime you yearn to log in.
According to research, being in nature boosts our well-being, reduces rumination and stress, and can even lead to greater generosity and willingness to help—and, as Brunner says, in nature, “there are no politics or elections.”
To enjoy nature’s powerful benefits, visit the park, beach, or botanical garden, or simply walk outside and stare at the sky. Incorporate natural activities into your week: One study published in the journal “Scientific Reports” found that spending 120 minutes in nature in seven days was linked to improved health and well-being.
Trying to stop a ruminating mind packed with worries and what-ifs can seem impossible. While challenging the validity of your thoughts and creating positive ones can help, what’s often more effective is to channel those fears into productive activities.
This could be baking bread for a friend, sending a thoughtful card to a loved one, or volunteering for a meaningful cause, says Manly.
While this might not be something you do today or even a week from now, refocus your energy into thoughtfully reflecting on how you’d like to engage with yourself, others, and the world. You can even create a personal mission statement—“I choose to act in respectful ways and be a force of peaceful strength”—and place it around your home. This serves as a daily reminder of how you choose to be, “despite any undesired outcome,” says Manly.
Instead of seeing politics through a black-or-white lens—assuming your side is right and good and their side is bad and wrong—seek to understand someone’s perspective and learn their backstory, adds Brunner.
Listening to others doesn’t require revising your own beliefs—and you can still set healthy boundaries. For example, if a relative routinely gets angry, you could say: “I don’t discuss politics at family gatherings; let’s chat about something else that’s important to you.” For loved ones who are flexible and respectful, says Manly, you might say: “I’m happy to talk politics and am curious about your beliefs. Let’s have a judgment-free conversation.”
While this is no doubt a difficult time, remind yourself that just as in other challenging moments, you will get through this, Brunner says. According to Manly, our power rests in effecting change within ourselves—let’s begin by being kind to ourselves and those around us.
