Coping with Election Stress: 5 Strategies to Find Calm

Election season can be a stressful time, regardless of your political beliefs. With constant news updates, heated discussions, and uncertainty about outcomes, it’s easy to feel overwhelmed. If election stress is weighing on you, taking time for self-care can help you stay grounded. Here are five simple strategies to help you cope with election stress and find a sense of calm.

1. Practice a “News Fast”

It’s tempting to constantly check for updates during an election, but too much exposure can increase stress and anxiety. Taking a brief “news fast” allows your mind a break from the nonstop cycle of information. This doesn’t mean you need to avoid news completely, but try setting specific times during the day when you check in, and stick to it.

How to Do It:

• Set two or three times during the day to catch up on news, limiting each session to 10-15 minutes.

• Use a timer to ensure you don’t get pulled into a scrolling loop.

• Outside of these times, mute notifications or remove news apps from your home screen to reduce the temptation to check in constantly.

2. Try Progressive Muscle Relaxation (PMR)

When we’re stressed, our bodies tend to hold tension without us even realizing it. Progressive Muscle Relaxation (PMR) is a simple technique where you tense and release each muscle group, helping reduce physical stress and creating a sense of calm.

How to Do It:

• Find a quiet place where you can sit or lie down comfortably.

• Starting from your toes, tense each muscle group for 5 seconds, then slowly release.

• Work your way up the body: feet, legs, abdomen, hands, arms, shoulders, and face.

• As you relax each muscle group, notice the feeling of tension melting away.

3. Box Breathing for Immediate Calm

Box breathing is a straightforward breathing technique that helps lower stress and brings you back to the present moment. It’s a favorite of first responders and athletes for quickly calming the mind in tense situations.

How to Do It:

• Inhale through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale through your mouth for a count of 4.

• Pause and hold for a count of 4.

• Repeat for 1-2 minutes, focusing on each part of the breath cycle.

Box breathing is portable—you can do it anywhere and anytime you feel election stress creeping up, whether you’re at work, on a walk, or just sitting at home.

4. Use Visualization to Create a “Mental Oasis”

When emotions run high, guided visualization can help you mentally step away from stress. Imagining yourself in a calming, serene environment helps shift your focus away from stressful thoughts and creates a “mental oasis” where you can recharge.

How to Do It:

• Close your eyes and take a few deep breaths.

• Picture yourself in a peaceful place—maybe a beach, forest, or mountaintop.

• Engage your senses: imagine the sound of waves, the warmth of the sun, or the scent of pine trees.

• Spend a few minutes exploring this place in your mind, letting your body relax as you soak in the details.

Visualization is a powerful tool because the brain can’t easily tell the difference between real and imagined environments. This practice can help lower stress levels and create a sense of escape, even for just a few minutes.

5. Practice “Mental Labeling” for Difficult Emotions

During high-stress times like elections, it’s normal to experience a mix of emotions—anxiety, frustration, even fear. “Mental labeling” is a mindfulness technique where you acknowledge and label each feeling as it arises, helping you create a bit of distance from your emotions.

How to Do It:

• When you feel a surge of emotion, pause and identify it: “This is stress,” “This is worry,” “This is frustration.”

• Take a few deep breaths, acknowledging the emotion without trying to push it away.

• Remind yourself that emotions are temporary, like waves passing through the mind.

This technique can be particularly helpful for managing intense feelings, allowing you to notice them without getting overwhelmed.

Final Thoughts: Prioritizing Your Well-Being During Election Season

Election season can be challenging, but it’s important to remember that self-care is always within reach. Trying a “news fast,” practicing muscle relaxation, or taking a few deep breaths with box breathing can make a big difference in how you feel.

Remember, no matter the outcome, your mental and physical well-being are worth protecting. Taking time for these simple techniques can help you stay centered, calm, and resilient throughout the season.