Election cycles can feel like a roller coaster you didn’t stand in line for, especially if you’re already juggling family, work, self-care, and maybe an over-caffeinated news app habit and also trying to stay engaged in your community. If you’re reading this, you might be feeling both invested in the issues in national politics and closer to home and exhausted by the whole process.

But you’re not alone. Major political events often bring a wave of mixed emotions—hope, anticipation, frustration, and sometimes, anxiety. The charged atmosphere can feel particularly heavy, especially when faced with relentless news cycles, divided opinions, and a sense of uncertainty about the future. Let’s dig into some ways to find peace—even when your social feeds and the news seem designed to raise your blood pressure. 

Be Mindful of Your News Consumption

If you’re glued to your screen, you’re probably feeling more drained than informed. The 24/7 news cycle can wear down even the calmest people and set off cycles of anxiety, doom-scrolling, and worst-case-scenario thinking. In an age where news is instantly accessible, it’s easy to fall into a pattern of constant checking and scrolling. This can quickly escalate feelings of anxiety, as overexposure to sensational headlines can lead to information overload and heightened stress. Boundaries around news consumption can offer much-needed relief from overstimulation, enabling you to process information without feeling perpetually unsettled.

• Limit news to set times of day – Get the highlights and step back. Apps like Flipboard let you curate trustworthy sources. Try to limit your news intake to no more than a short session in the morning and another in the evening, allowing you to stay informed without being engulfed by the day’s events.
• Turn off notifications – Breaking news doesn’t need to break your calm every hour. Stick to checking in during specific times. Silence these notifications or limit them to essential updates, so you can approach news on your terms, rather than being pulled in unexpectedly.
• Engage with trusted sources only: The quality of information can impact how you feel about it. Stick to sources known for balanced reporting, and avoid sensational or polarizing media when possible. We all need news sometimes. Sticking to trusted sources of information and looking for ways to balance the information help keep the catastrophizing to a minimum. Social media is not a news source!

• Media overload is hurting our mental health. Here are ways to manage headline stress (APA)
• How to reduce social media stress by leaning in instead of logging off (Science Daily) 
• Burnout & Stress: How journalists can manage both in 2024 (National Press Club)
• An ultimate guide to handling your stress in 2024

Focus on What’s Actually in Your Control

As tempting as it is to focus on what could happen, centering your energy on what you can control empowers you. Elections feel chaotic in part because we’re at the mercy of decisions far beyond our hands. Election outcomes are inherently unpredictable, and obsessing over possibilities beyond our control can leave us feeling powerless. By zeroing in on what is within your control, you can reclaim some agency in a seemingly chaotic world.

• Use your voice and vote: Voting may be one small act, but it’s a meaningful one. It’s a direct expression of your values and an exercise of your voice. Actively participating can re-ground you.
• Engage in open, non-combative, meaningful conversations: Talking to friends or family members about issues that matter can feel empowering. Not only does it help foster understanding, but it also builds a sense of shared purpose. Find common ground and listen; connection itself can relieve stress.
• Support organizations you believe in: Consider supporting organizations or causes that align with your values, whether through donations, volunteer work, or simply spreading awareness. This active participation can make you feel like a part of something larger.Giving your time or resources to something meaningful grounds you in values, not what-ifs.

Shifting focus toward actions that you can control helps ground you and reminds you that you’re not entirely helpless. Your choices do matter, and your engagement has a ripple effect.

Engage in Mindfulness & Self-Compassion

Mindfulness has its skeptics, but most of them have no idea what it means or have not even bothered to try it. Mindfulness means being aware without judgment – and yes, I know that it’s a tall order, especially when you are stressed or anxious. But grounding in the present moment is a proven way to soften the edges of anxiety. Anxiety lives in the “what-if,” and mindfulness lives in the “what’s here now.” Plus, it helps you stay kind to yourself when stress rises.By focusing on the here and now, rather than getting caught up in potential outcomes or past events, you can bring your mind back to a state of calm and clarity.

• Breathing exercises like square breathing calm your nervous system and remind you of your own resilience. Something as simple as taking a few deep breaths can activate the parasympathetic nervous system, which helps counteract stress. Try the 4-7-8 technique—inhale for four counts, hold for seven, and exhale for eight.
• Grounding exercises shift focus to the physical world, letting go of spiraling thoughts. Apps like Insight Timer, Headspace,  Balance or Calm offer guided options that can help calm election-related (or any other) anxiety by redirecting focus to something peaceful and stable.. Or you can simplify and just look around and use the 5-4-3-2-1 method, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, which can anchor you to the present.
• Mindful self-compassion techniques from self-compassion.org combine emotional regulation with kindness toward yourself—because anxiety isn’t a personal failure. Compassion goes a long way towards healing yourself from criticism and judgment while still keeping your perspective and being assertive. 
• Here is a loving kindness mindfulness meditation from Leva Psychiatry about dealing with election and political anxiety.

Mindfulness is like a muscle that strengthens with practice. The more you engage in these exercises, the easier it becomes to return to a place of calm even amid turmoil.

Lighten Your Day

When anxiety sets in, our focus can narrow, becoming fixated on distressing thoughts. Engaging in uplifting or creative activities serves as a counterbalance, pulling you out of a negative mindset and into a space of positivity and growth. While politics may feel urgent, they don’t have to overshadow your whole life. Bring joy and purpose into your day to balance out the heaviness.

• Get creative: Engaging in creative hobbies—like painting, drawing, or crafting—offers a mental escape and a way to express feelings non-verbally. They help absorb your focus and lift your mood no matter what else might be going on – and the more you practice, the more engaging they tend to be!.
• Move your body: Physical activity releases endorphins, which help improve mood and reduce stress. Even a brief walk outdoors can help shift your perspective. Endorphins work wonders for anxiety.
• Be social: Connection with friends, family, or even pets can remind you of the support system around you, providing both comfort and joy. Laugh with friends, connect with loved ones, and let yourself feel lighter. Your well-being is more than just your reaction to current events.
• Invest time in a passion project: Focus on an activity you’re passionate about, whether it’s cooking, reading, or gardening. This redirection allows you to feel productive and fulfilled outside of election concerns.
• List your positives and strengths: Reflect on the positive steps you’re taking in your life, from your job to your hobbies and relationships. Consider areas where you feel fulfilled or in control.
• Practice gratitude: Listing things you’re grateful for helps shift focus from fears of the future to the positives of the present.  What’s here and now?  List a few things you’re thankful for at this moment.

By creating moments of joy and fulfillment, you can shift your focus away from the doom and gloom, reminding yourself of the good in the world and the positive aspects of your life.

Catch Catastrophic Thinking

When you feel anxiety rising, you might also notice a tendency to jump to worst-case scenarios. This “doom and gloom” thinking loves to take the reins, so actively challenge it when it appears. While these thoughts are normal, especially in uncertain times, letting them spiral can lead to unnecessary distress. Learning to catch and reframe catastrophic thoughts can ease some of the anxiety that stems from these spirals. I like to use the abbreviation STD for mindful decision making – which stands for STOP THINK DECIDE. Why, what were you thinking?

• STOP:  when you notice a catastrophic thought, stop – take a pause. Take a deep breath, and acknowledge that your mind is racing. 
• THINK: Ask yourself if the thought is based on evidence or if it’s a product of anxiety. Often, catastrophizing stems from “what if” scenarios that may never come to pass. You can challenge those with evidence by asking  yourself if there’s real evidence behind the fear or if your mind is rushing to conclusions. There are different ways to “think” like
  • THINK – this one stands for
    • True – is the thought fact based?
    • Helpful – does it help me deal with the scenario right now?
    • Inspiring – is it values or goal based?
    • Necessary – is it something I need to focus on right now?
    • Kind – is this thought kind and compassionate? Or harsh and critical?
  • Decision Balance – a fancy pros and cons list that asks you to think about the pros and cons or changing and not changing to consider all the dimensions of a decision. 
  • Worry Worksheet – this one is for times when you cannot stop thinking about something – it takes you through a balanced and thorough assessment of your concern and tries to look at all the consequences of a decision
  • Wise Mind – this is the balance of emotional and logical parts of yourself – are you looking at both? This is both a meditation and a worksheet.
• DECIDE: once you have worked through your thoughts, you will hopefully have come to some kind of conclusion – and that means you would have to make a decision about what to do. That can mean coming up with a plan, making a change, accepting what you cannot change, or even doing nothing. I have an acronym for that, too BTW – SCAM. There are usually only 4 things you could do in a given situation:
  • Solve the problem – which is only an option about 30% of the time (the rest of the time requires negotiation, communication, and compromise)
  • Change some aspect, behavior, or other parameter of the situation
  • Accept the situation as it is without making any changes otherwise
  • Miserable – stay or be miserable without making any changes

By recognizing and countering catastrophic thinking, you can bring yourself back to a balanced perspective, reducing the sense of impending doom that can accompany election stress.

Connect with Like-Minded Support

Talking with others who share your concerns can be incredibly validating. Election (and other) anxiety isn’t something you have to face alone, and there’s comfort in knowing that others understand and support your feelings. There are not that many things that people have not worried about at some point or in some way – we are always asking questions and coming up with scenarios! Someone may already be doing something or have found a way to deal, so why not use their experience to help?

• Join supportive groups: Many online communities provide spaces for like-minded people to connect and share experiences. Whether through social media, forums, or community groups, these connections can offer a sense of solidarity.
• Organize a check-in with friends: Set up regular check-ins with friends who are also experiencing election-related stress. This could be a weekly call or a casual get-together where you all can share thoughts and support each other.
• Seek professional guidance if needed: If anxiety feels overwhelming, a mental health professional can help you figure out what you need or what your goals are.. Therapy can offer new tools for managing anxiety and provide a safe, judgment-free space to work through difficult emotions.

Sharing your feelings in a supportive environment allows you to release tension and feel less isolated. The perspectives of others can also offer new insights that reduce feelings of fear or uncertainty.

Finding Balance and Building Resilience

Navigating political anxiety is a challenge, but it can also be an opportunity to build resilience. By setting boundaries, practicing mindfulness, engaging in uplifting activities, connecting with others, and limiting catastrophic thinking, you can take steps toward feeling more in control and less overwhelmed.

Remember, it’s normal to feel a range of emotions during big changes. By focusing on these actionable steps, you’re actively managing your mental health and building tools that can help you navigate not only election-related stress but also other uncertainties in life. With each practice, you’re investing in your well-being, cultivating resilience, and finding calm amid the storm.

I hope this gives you some ideas on how to manage current and future political and world events without descending into chaos in your mind or in your life. 

If you want to talk more or become a client, please email!