Coping with election stress: Expert-backed strategies for staying balanced in 2024

The 2024 presidential election has brought heightened political tensions and anxiety across the United States. With polarized views, intense media coverage, and constant debates, managing election-related stress has become essential. Whether it’s worrying about the outcomes, feeling overwhelmed by the stakes, or struggling to stay grounded amid political vitriol, it’s crucial to practice effective stress management and burnout prevention strategies to maintain mental well-being and stay positively engaged.

This guide combines expert insights and actionable steps to help you navigate the pressures of election season. From setting boundaries to focusing on what you can control, these tips will equip you to manage stress and reduce the risk of burnout while remaining involved in the democratic process.

Understanding the root of election stress

Election stress is not new, but the intensity of the 2024 election has escalated as partisan divisions deepen. A significant number of Americans report feeling stressed by the political atmosphere, with emotions running high on both sides of the spectrum. This growing sense of election anxiety stems largely from a feeling of losing control.

Dr. Susan Albers, a psychologist at the Cleveland Clinic, explains that elections can undermine our natural need for control. Moreover, Dr. Emanuel Maidenberg of UCLA points out that the relentless cycle of negative news can intensify feelings of anxiety. By understanding these root causes, individuals can better address election stress and focus on burnout prevention.

Focus on what you can control

A fundamental strategy for managing election stress is to focus on what you can control. This principle is especially helpful during times of uncertainty. Experts recommend taking positive actions that allow you to have a meaningful impact while helping you stay grounded.

Vote and encourage civic participation

The most direct way to make an impact is by voting. Experts highlight the importance of staying engaged in the democratic process, particularly when the stakes feel high. Make sure you’re registered, ready for Election Day, and encourage others by joining voter registration drives. Helping others participate in the process can reinforce a sense of empowerment, which is central to stress management.

Dr. Albers also suggests that you focus on actions that allow you to feel a sense of agency. Volunteering for candidates or causes you believe in is a productive way to stay engaged. It also helps reduce the emotional toll that comes from feeling like you’re passively watching the chaos unfold. Additionally, attending rallies, peaceful protests, or marches allows you to be active in supporting the causes that matter most to you.

Engage in community initiatives

Beyond national campaigns, local activism can be incredibly fulfilling. Volunteering at local events, joining community groups, or canvassing door-to-door can deepen your connection with your community, giving you a direct impact. These actions provide a sense of purpose, which is a valuable tool for both stress management and burnout prevention.

Set boundaries with media consumption

In the age of 24/7 news cycles and social media, it’s easy to get caught in a loop of consuming election-related content that increases stress. Experts suggest establishing firm boundaries around media consumption to prevent being overwhelmed by constant updates.

Limit Exposure to News

One of the most effective stress management strategies during election season is limiting news and social media intake. Dr. Maidenberg advises against “doomscrolling,” or endlessly scrolling through anxiety-inducing news. Setting time limits on social media apps can prevent falling into this cycle. Dr. Sue Varma, a psychiatrist, suggests using tools to mute notifications or setting specific times for news updates. Limiting your media consumption to just 30 minutes per day allows you to stay informed without succumbing to information overload.

Take mental breaks from politics

It’s important to regularly step away from political discussions and give your mind a break. Dr. Maidenberg suggests engaging in pleasurable activities unrelated to politics, whether watching a favorite show, reading a book, or spending time with loved ones. These breaks help restore emotional balance and prevent burnout from constant political exposure.

Dr. Susan Albers also recommends setting aside “sacred spaces” in your day where you’re not bombarded with election news. Whether during family meals or quiet time, these moments help you reconnect with yourself and your loved ones without the influence of external stressors.

Separate people from their political views

Politics can often lead to division, but it’s crucial to remember that people are more than just their political views. Especially in family or social settings, disagreements can escalate into personal conflicts if you fail to separate a person’s inherent value from their political stance.

Practice empathy and compassion: Psychiatrist Dr. Joshua Stein advises focusing on what we appreciate in others, rather than our differences, to ease political tension and keep relationships strong. Reflecting on times you’ve changed your own views can foster empathy and connection, even in disagreement.

Use political differences as learning opportunities: Staying open-minded is another helpful strategy. Instead of viewing someone’s differing opinion as a threat, treat it as an opportunity to learn. Stay curious by asking questions and trying to understand why others think the way they do. According to experts, this curiosity can help create a productive dialogue and reduce the emotional toll of constant political conflict.

Practice mindfulness and self-care

Maintaining a calm and balanced mindset during the election season is essential for managing stress. Mindfulness practices can help you stay centered, while self-care routines allow you to focus on your emotional well-being.

Focus on your own mental health: Mindfulness means staying present and observing your thoughts without judgment. Dr. Albers suggests tuning into your emotions and questioning if a debate is necessary. Realizing that you may not change someone’s mind can lead to healthier interactions, helping you respond thoughtfully rather than impulsively.

Take care of your physical health: Physical well-being is closely tied to mental health, and exercise is a proven way to reduce stress. Experts recommend maintaining regular physical activity, such as walking, yoga, or even dancing. Engaging in enjoyable activities can help release frustration and anxiety during emotionally charged times. Dr. Maidenberg also recommends focusing on hobbies or sharing joyful moments with loved ones.

Acknowledge your emotions: It’s also crucial to acknowledge your emotions and validate your stress. Dr. Matt Edelstein, a clinical psychologist, highlights the importance of managing emotions, particularly when they are heightened by the uncertainty of political outcomes. Taking time to check in with your feelings and ensuring they are processed healthily can help maintain emotional balance during the election season.

Staying balanced amidst the election chaos

With the 2024 election nearing, using effective strategies for managing stress and preventing burnout is crucial to staying balanced and engaged without becoming overwhelmed. Concentrating on what is within your control, setting media boundaries, and practicing mindfulness can help you navigate this election season with resilience. Engaging with the political process in constructive ways—from voting to volunteering—empowers you to influence change, while empathy and understanding help you navigate differing opinions.

Remember, while the political landscape may seem chaotic, your mental health and personal well-being should always come first. Engage with the world around you in ways that empower you, but also take the time to recharge and stay balanced.