Election Day can bring a wave of emotions—nervous anticipation, excitement, uncertainty, and sometimes, a sense of fear and dread. Whether you’re following the election closely or simply want to get through the day without feeling overwhelmed, it’s important to prioritize your mental health. Here are some strategies for managing stress and maintaining your well-being during this high-stakes time.
1. Take Breaks from the News
While staying informed is important, constant exposure to intense, polarizing, or conflicting information can heighten anxiety. Set boundaries for yourself with the media by limiting the amount of time you spend consuming news. You can give yourself permission to step away from election information and news for a few moments of peace.
How to cope:
Plan or schedule specific times to check updates, rather than allowing news to be a constant presence, such as: "I will only check the election updates at 4pm, 6pm..."
Try a "digital detox" and put your phone down and close out of non-essential internet browser tabs for a few hours to reset your mind.
Turn off notifications for apps that bring stress.
2. Practice Deep Breathing and Mindfulness
When anxiety begins to mount, taking a moment to focus on your breath can be grounding. Deep breathing exercises help activate the body’s relaxation response, reducing stress levels and helping you feel more in control.
How to cope:
Practice deep breathing: Inhale for a count of four, hold for four, and exhale for four. Repeat for a few minutes. Box breathing doesn't work for you? That's okay! Engage in a deep breathing routine that works for you.
Try a brief mindfulness meditation to center yourself and bring calm to your mind. You can use a guided meditation app, like InsightTimer, to help you.
3. Stay Active and Take Care of Your Body
Physical activity is a powerful way to reduce stress and boost your mood. Even a short walk, some light stretching, or a quick workout can release endorphins, the body’s natural mood lifters.
How to cope:
Go for a walk outside to clear your mind and get some fresh air.
Engage in yoga or stretching exercises to release physical tension.
Try a dance break—put on your favorite music and let loose for a few minutes.
4. Reach Out to Supportive People
Don’t underestimate the power of connecting with others. Whether you’re talking to a close friend, family member, or therapist, expressing your feelings and receiving emotional support can help reduce stress.
How to cope:
Call or text someone you trust for a chat, venting if needed, or just to talk about something else entirely.
Share your concerns or anxieties with a support group or online community, if you feel comfortable doing so.
If you’re feeling particularly stressed, consider seeking professional support from a counselor or therapist who can help you work through your emotions.
If you're really struggling, reach out for help and call the 988 Crisis Lifeline.
5. Practice Self-Compassion
In moments of heightened stress, it’s easy to be hard on yourself. If you’re feeling anxious or overwhelmed, remind yourself that it’s okay to feel this way. You’re not alone, and many people share similar emotions during periods of uncertainty.
How to cope:
Acknowledge your feelings without judgment. It’s okay to feel nervous, stressed, or uncertain.
Use positive affirmations to reassure yourself that you’re doing the best you can in this moment.
Be kind to yourself and recognize your own strength in navigating challenging times.
6. Create a Calm Environment
Our environment can significantly influence our mental state. If you’re feeling frazzled, taking steps to create a peaceful atmosphere in your home or workspace can help you feel more at ease.
How to cope:
Tidy up your space or add comforting elements, such as candles, plants, or calming music.
Keep the lighting soft to avoid creating an overly stimulating atmosphere.
Take a step away from a stressful environment.
7. Focus on What You Can Control
The outcome of an election can be unpredictable, and that uncertainty can contribute to stress. While you can’t control the result, you can control how you respond to it. Focus on the things you can influence—your actions, your behavior, and your self-care.
How to cope:
Accept that some things are out of your hands, and focus on maintaining a healthy routine.
Engage in activities that bring you joy and fulfillment, whether that’s reading, creating art, or spending time with loved ones.
Reflect on the values and actions that matter most to you, regardless of the election results.
8. Prepare for Post-Election Day Stress with Self-Care
No matter the outcome, the days following an election can bring up a range of emotions. Make a plan for how you’ll take care of yourself in the days to come, especially if you're feeling emotionally drained.
How to cope:
Plan for restful activities, such as a weekend getaway, a movie marathon, or simply unwinding at home.
Consider a few days of social media detox if you find that it negatively affects your mood.
Reach out to your support network for emotional connection and reassurance.
Spend some time doing enjoyable activities with supportive and fun people in your life.
9. Throughout It All and After the Election, Tend to Your Eight Dimensions of Wellness
Learn more about Ways to Care for Your 8 Dimensions of Wellness in a holistic way.
Conclusion
While Election Day can be a stressful and emotionally charged experience, it doesn’t have to take a toll on your mental health. By practicing mindfulness, staying connected, and focusing on self-care, you can navigate this challenging time with greater calm and resilience. Remember, it’s okay to feel excited, nervous, or anxious—what matters most is how you respond and take care of yourself in the process.
Take care, and know that you are not alone in this journey.