Election seasons can feel like a marathon—an emotional one that seems to drain even the calmest among us. From the constant news coverage to heated political discussions, it’s no wonder so many people experience heightened anxiety around elections. The American Psychological Association (APA) reports that the majority of Americans are stressed about the future of the nation, with political tensions also straining relationships and everyday interactions.
But it doesn’t have to feel this way. With a bit of intention and care, you can stay engaged without compromising your peace. Here are seven practical strategies to help you navigate election season with emotional balance.
1. Limit Media Consumption—Especially at Night
News cycles are relentless, and it's tempting to stay glued to our feeds. However, overexposure to media can heighten anxiety and disrupt sleep patterns. Try scheduling intentional times to check the news—such as 30 minutes in the morning—and avoid media in the evening to help unwind.
2. Create Election-Free Zones
Designate certain times or spaces in your home to be politics-free. This could mean enjoying family dinners without TV or scrolling, or going for a walk where no political discussions are allowed. Psychologists emphasize that stepping back from contentious topics—even temporarily—can relieve tension and improve personal well-being.
3. Focus on Relationships That Replenish You
Half of adults reported that political stress makes them less likely to connect with others. To counter this, prioritize relationships that bring comfort and support. Plan activities with people who uplift you—whether it’s sharing a meal or having non-political conversations.
4. Engage in Meaningful Actions
When anxiety arises from feeling powerless, one way to regain control is through purposeful action. This might mean volunteering, making a voting plan, or helping others stay informed. Meaningful involvement provides a sense of agency and connection to your community.
5. Practice Mindfulness Daily
Mindfulness practices—like breathing exercises, yoga, or a simple body scan—can keep you anchored when stress feels overwhelming. Taking just five minutes each day to focus on your breath can help shift attention away from worries about the future and back to the present moment.
6. Set Boundaries for Political Discussions
It’s okay to opt out of political debates, even with family or friends. Communicate your boundaries early, especially with loved ones who may not share your views. If a conversation feels too intense, gently redirect it to more neutral ground, or suggest taking a break.
7. Lean Into Hope and Joy
Despite the challenges, the APA survey found that many Americans are optimistic about the future, with over 60% feeling hopeful that this election could bring positive change. Celebrate small moments of joy—whether that’s time in nature, creative hobbies, or connecting with loved ones. These moments will keep you grounded, even when the world feels uncertain.
Election seasons are intense, but you don’t have to carry that intensity into every moment of your life. Stay informed and engaged, but don’t forget to protect your peace. Let this season be one where you find balance—before and after the ballot.
By Holly Batchelder, PhD
References
American Psychological Association. (2024, October). Stress in America™ 2024: A Nation in Political Turmoil. Retrieved from https://www.apa.org/news/press/releases/2024/10/top-us-stressors
Beluk, C., & Hollander, J. (2022). Mitigating Election Anxiety. In Power to the Polls (pp. 135-145). Routledge.