4 Ways to Manage Political Stress

The political stakes feel higher than ever. Each election seems more crucial than the last. People on all sides are passionate about their beliefs. But that passion can easily hurt our mental wellness if we’re not careful about managing it.

In fact, 73% of American adults say they’re anxious about the upcoming U.S. presidential election, according to the American Psychiatric Association’s 2024 mental health poll. And that worry may last long after the election ends.

After the 2020 election, one study found it took about 6 months for survey respondents’ moderate and severe anxiety to return to normal.

The same with depression. The effect was slightly smaller. Only around half of survey respondents reported moderate to severe depression. But it also took about 6 months post-election to resolve.

“Knowing that politics can impact your mood gives you a chance to plan, says AbleTo Clinical Content Producer Kelli McElhinny, LCSW. “Think in advance about what coping tools you can use.”

How to rein in election stress

Political stress is common. But there are some things you can do to manage it through November and beyond.

Pay attention to your specific stressors

Some of us can scroll through countless political stories and keep our cool. Other people’s stress spikes after reading a single comment on a hot-button issue. If you fall into the latter group, try to pinpoint the source of your stress.

“Noticing where stress shows up in your body can help,” says McElhinny. Look for signs like shallow breathing, slumped posture, or muscle tension.

Once you’ve figured out how you experience stress, think about what triggered it. Then you can decide what — if anything — you want to do about it.

Keep your emotions in check

Our thoughts affect our emotions. So, paying attention to how you think about politics can be a powerful tool in managing your mood.

One recent study found that participants who changed the way they thought about politics improved their well-being. And that improved well-being remained even with daily exposure to political news.

Wondering how to get started on checking — and changing — your thoughts? AbleTo’s 3Cs Guided Journal will walk you through the process.

Set boundaries

“You may think that spending hours catching up on the latest news is helping you stay informed,” McElhinny says. “But it’s probably just burning you out.” So it’s important to take breaks and set boundaries.

Get most of your news from digital sources? Then curbing screen time should be part of your plan. It can help more than just your election stress.

Too much screen time is linked to a variety of physical health problems, including heart disease and diabetes. Here are 7 Ways to Spend Less Time on Your Phone.

Focus on 1 issue or organization

During an election year, it’s common for causes and candidates to ask for support. But instead of prompting you to take action, the volume of emails and texts can cause you to shut down, says McElhinny.

Yes, many of these causes and races matter to you. But you’ll spread yourself thin if you try to help all of them. Both in terms of time and money. Instead, choose the election or issue you care about most. Is it a particular political contest, like a state senator’s seat? A cause, like voter rights?

Channel your energy in one direction. And think about unsubscribing from some of those emails and texts. It can help make your inbox feel more manageable.

Make a plan to manage election fears

Taking action can be a powerful way to fight stress. Using even one of the tips above would be a great start.

You won’t just be taking care of yourself. You’ll be better prepared to take care of your community, too. And that’s a good thing no matter who’s in charge.