It’s no exaggeration to say that the 2024 election has been one of the most intense and polarized in recent history. The stakes feel incredibly high, and tensions are heightened as current Vice President Kamala Harris has stepped up to replace President Biden as the Democratic candidate, facing a familiar opponent in Republican candidate Donald Trump. The campaigns have been passionate, and opinions on all sides are strong. Whether in news coverage, online discussions, or in our own communities, the buzz of this election season is loud and unrelenting. Many are feeling nervous, uncertain, and overwhelmed. So how do we take care of ourselves mentally during such a tense time?
In the coming days, maintaining a balanced perspective is key to protecting your mental health. Below are some strategies to help you stay calm, focused, and grounded as you navigate the final days of this election season.
Set Boundaries Around News Consumption
It’s easy to get sucked into a cycle of endless news updates, but overexposure to media—especially during times of high stress—can worsen anxiety and feelings of helplessness. While staying informed is important, give yourself permission to step away from the screen periodically. You don’t need every single update to stay informed, and taking breaks from media will prevent you from becoming overwhelmed.
Consider these practical steps:
- Limit yourself to checking news at designated times—morning and evening, for example.
- Rely on trusted sources to avoid the sensationalism that often clouds critical thinking.
- If social media adds to your stress, consider muting certain keywords or limiting time on those apps altogether.
Focus on What You Can Control
A lot of the stress during elections stems from feeling powerless in the face of a large and complex political machine. It’s normal to feel like there’s little you can do to affect the outcome, but focusing on areas where you do have control can help reduce this anxiety. You can:
- Vote! If you haven’t already, voting is a direct action you can take to influence the result.
- Talk about the issues with people close to you—but respectfully. Sometimes the most impactful conversations happen in small groups where everyone feels heard.
- Participate in local or community organizations that support causes you care about, whether that’s working at a food bank, joining an advocacy group, or even volunteering with your preferred political party.
When we focus on small, positive actions, we give ourselves a sense of purpose and reduce feelings of helplessness.
Practice Mindfulness to Stay Present
It’s easy to get lost in thoughts of “what if” and “what next” as election results loom. These feelings of anticipation and worry can lead to stress and anxiety. Practicing mindfulness helps bring you back to the present, where you can feel calm and grounded.
A few simple mindfulness exercises include:
- Breathing exercises: Try inhaling for four counts, holding for four, exhaling for four, and holding for four again. This “box breathing” exercise calms the nervous system.
- Body scans: Check in with your body and release any areas of tension. This can help you identify stress before it builds up.
- Mindful breaks: Take short breaks to stretch, go for a walk, or even just drink a glass of water. Notice your surroundings, engage your senses, and take a moment to reset.
Mindfulness allows us to notice our thoughts without getting carried away by them. This can be especially helpful during times of political stress, as it teaches us to experience the moment without constantly focusing on future uncertainties.
Stay Connected, but Choose Wisely
Social support is essential during stressful times, but make sure you’re connecting with people who help you feel calm and supported rather than anxious and upset. Friends or family members who provide a healthy perspective or who share your goal of maintaining peace of mind can be a great source of comfort.
As the election wraps up, consider doing the following:
- Having open, respectful discussions with people who may or may not share your views. Use these conversations to listen and learn rather than argue or convince.
- Spending time with friends or loved ones in settings unrelated to the election. Sometimes the best support is distraction.
- Reaching out to supportive online communities where you feel safe discussing your feelings, if needed. Knowing you’re not alone can be incredibly reassuring.
The key is to stay connected in a way that nurtures your mental health. Reach out to people who help you feel calm and centered.
Engage in Physical Activity
Exercise is a powerful way to reduce stress, clear your mind, and feel better overall. You don’t have to spend hours at the gym—sometimes a brisk walk or a yoga session is enough to release built-up tension. Physical activity releases endorphins, which can lift your mood and improve your perspective.
If you’re not sure where to start, here are some ideas:
- Try a new activity, like hiking or dancing, to shift your focus away from the news.
- Take quick stretch breaks during the day, especially if you’ve been sitting for long periods.
- Use exercise as a time to practice mindfulness; focus on the movement, the rhythm of your breath, or the feeling of strength in your muscles.
Not only does exercise help you feel better physically, but it can also boost your mood and provide a healthy release for stress.
Keep the Big Picture in Mind
One election doesn’t define our country or its future. While every election is significant, change in society happens over time through cumulative effort and progress. This election is part of a much larger story—one that will continue long after this season passes.
Think about ways you can contribute to positive change regardless of who wins the election:
- Consider how you might help in your community, whether that’s through volunteer work, advocacy, or simply being a supportive friend or neighbor.
- Recognize that the values and goals you care about can still be supported and upheld, even if the election doesn’t go as you’d hoped.
- Remember that progress doesn’t depend on a single leader or party but is the result of everyday people working toward a better future.
This broader perspective can ease the pressure and help you focus on your long-term goals.
In Summary
Election seasons bring tension, uncertainty, and heightened emotions—but by focusing on mindfulness, connecting with others, setting boundaries, and maintaining perspective, we can take care of our mental health and remain grounded through it all. Politics may be intense, but your well-being should be your priority. As this 2024 election unfolds, take time to protect your mental space and keep a sense of balance. The results will eventually settle, but taking care of yourself is an ongoing commitment that will benefit you far beyond election day.
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