Election Stress Wearing You Out? 10 Tips to Help You Keep Calm and Carry On 

Election stress is a real thing in the United States, and it's affecting a lot of people. According to a recent survey by the American Psychological Association, about 70 percent of Americans find the presidential election to be a significant source of stress. 

People are worried about the future of the nation, potential violence, and how the election results will impact their lives. This stress can lead to conflicts with friends and family, anxiety, and even physical symptoms like sleep loss and shortened tempers.

To cope with election-related stress, behavioral experts like Lee Health psychologist Tom Hofmann, Ph.D., Director of Lee Physician Group Behavioral Health Training and Education, recommend focusing on what you can control, such as voting and participating in peaceful activities. 

These and other suggestions are among Dr. Hofmann’s helpful 10 tips for reducing your stress during the national elections, both before and after. 

Limit time watching the news. “The news may trigger unpleasant inner experiences such as anxiety, fear, anger and even sadness. Volatile language can also be jarring,” Dr. Hofmann says.

Focus on what you can control, such as voting, contributing or volunteering for a candidate. When you’ve done what you believe you can, the rest is out of your control. 

Relationship stress can significantly increase our stress levels. “Work to avoid conflicts with family and friends. Many people are highly emotional about their personal politics, and thus may not be as responsive as you would wish for a calm conversation about politics. These are the times that, in your mind, you should separate a person’s political opinions from what you value about them and your relationship with them, instead. Focus on that.”

Stay mindful of your realistic goals in political conversations. Changing someone's mind about their vote can be a tricky endeavor. People often have deeply held beliefs and values that influence their political choices, and challenging these can sometimes lead to defensiveness or conflict. 

Political ads often catch attention by hooking us with emotional appeals rather than by using logic and accurate information. “Work at keeping from getting emotionally carried away by emotional arguments and unreliable information.”

The election results may impact an issue that is highly personal to you. Focus on handling this stress as you would any other unpredictable situation. 

During and after the election, be kind to yourself and realize that whatever you’re feeling is appropriate. “Acknowledge your strong feelings. Breathe through them until you become calmer before you act on them,” Dr. Hofmann advises. “As the saying goes, ‘Keep Calm and Carry On.’”

Whatever you’re feeling—whether it’s anger, hopelessness, fear, or some uncomfortable combination—remember your mind is using emotional reasoning at that moment. Take deep breaths, and then use your favorite tactic to patiently wait until you are calmer. 

Find a stress reduction plan that works for you. Rely on approaches that have worked for you in the past. Practice it regularly. Or create a new one, Dr. Hofmann says. “Some people find physical exercise a great way to lower their stress levels. Taking long walks, going to the gym, riding their bike, most any form of physical activity that gets you moving can help reduce stress,” he says. “For others, sitting in quietude during meditation, practicing deep breathing exercises, or doing yoga can work magic. Engaging in your favorite hobby or working on a pet project may do the trick, too. The key is to find your stress reduction plan and practice it often.”

Remember, we are all in this together. “Instead of trying to change someone's mind, it might be more productive to have open, respectful conversations where you both share your perspectives,” Dr. Hofmann notes. “This can lead to a better understanding of each other's viewpoints and might even influence their thinking over time.”  Should you find yourself in a highly charged and unproductive conversation, forgive yourself because everyone’s nerves are at a fevered pitch, he adds. 

If you find your stress levels too hard to manage, you can get help by texting ELECTION to 741741 to connect with trained volunteers who can provide support and help you navigate your feelings. You can also call the national crisis line at 988 to speak with someone. 

“It's important to remember that while political views are a part of who you are, they don't define you,” Dr. Hofmann says. “Building relationships on more than just political viewpoints can help maintain a sense of family, community, and empathy.”