How to Manage Election Anxiety (Strategies for Dealing with Political Stress) | Ep. 407

In this episode, Kimberley Quinlan shares practical strategies to help you manage election anxiety and political stress so you can stay grounded and protect your mental health during election season.

What you will learn:

• Simple techniques to limit news consumption without feeling out of the loop
• How to use mindfulness to calm your mind when political stress spikes
• Easy ways to set boundaries in political conversations to avoid tension
• Actionable tips for channeling election anxiety into positive, empowering actions
• Quick daily habits to reduce stress and protect your mental health during high-stress times

How to Manage Election Anxiety: Simple Strategies to Stay Grounded

Feeling stressed about the upcoming election? You’re definitely not alone. Election seasons can bring a whirlwind of emotions—anxiety, stress, even panic. But the good news is, there are ways to manage that stress and take control of your mental health. In this article, we’ll explore some key strategies to help you stay calm and focused during these intense times.

Why Election Anxiety is Real

Election anxiety isn’t just in your head—it’s a real experience. Many people report feeling more on edge, struggling with sleep, or experiencing physical tension during election seasons. This is completely normal, especially with the constant news cycle and social media debates. But understanding that you’re not alone is the first step in taking control.

Mindfulness: Stay Present, Not Stressed

One of the best ways to manage anxiety is by staying present. When your mind starts spinning with “what if” scenarios, bring your attention back to the present moment. Mindfulness can help you break the cycle of rumination and catastrophe thinking.

Pro Tip: When you catch yourself spiraling, focus on your breath or your immediate surroundings. It may take several tries, but practice makes perfect. Be gentle with yourself as you learn this new skill.

Channel Your Energy Into Action

Feeling out of control is a big part of election stress, but there are ways to regain that sense of empowerment. One way is to channel your anxiety into action. Whether it’s volunteering, donating, or engaging in meaningful conversations, taking action can shift your focus from worry to contribution.

Action Tip: Start small! Research a cause that resonates with you, or have a thoughtful conversation with someone. Remember, the goal isn’t to convince them of your views but to connect and understand.

Set Boundaries in Political Conversations

While talking through your feelings can be helpful, not every conversation has to be about politics. If a conversation is stressing you out, it’s okay to set boundaries. You can ask for a more balanced discussion or steer the conversation away from heated debates.

Pro Tip: Prepare a few boundary-setting phrases like, “I’m managing my stress right now, so can we talk about something else?” This way, you’ll be ready if things get intense.

Move Your Body, Get Outside

Stress builds up in your body, and physical movement is a great way to release it. Research shows that regular movement—whether it’s walking, yoga, or even stretching—can reduce anxiety and improve your mood.

Action Tip: Make it a habit! Try scheduling time for a walk outside or a quick stretch during your day, especially during election season.

Limit Your News Consumption

It’s easy to get caught in the 24/7 news cycle, but constantly consuming news can fuel your anxiety. Limiting your news intake can create mental space and lower your stress levels.

Pro Action Tip: Set specific times for checking the news, like 30 minutes in the morning and 30 minutes in the evening. Consider reading the news instead of watching it to avoid sensational imagery.

Mute or Unfollow Triggering Social Media Accounts

Scrolling through social media can feel like navigating a minefield during elections. If certain accounts or discussions are triggering your anxiety, it’s okay to mute or unfollow them temporarily.

Action Tip: Review your social media feed and identify accounts that make you anxious. Muting them, even temporarily, can give you peace of mind without them ever knowing.

Practice Kindness and Self-Care

Above all, be kind to yourself. These are stressful times, and you deserve to take care of yourself. Self-care isn’t a luxury—it’s essential.

Pro Tip: Step away from the news, read a lighthearted book, or tackle a fun project. Taking time for yourself helps you recharge and reset.

Final Thoughts

Managing election anxiety isn’t about ignoring the world around you; it’s about taking control of your mental health and focusing on what you can control. Remember, it’s okay to feel stressed, but with the right strategies, you don’t have to stay stuck in that feeling.

Today is a beautiful day to do hard things,so let’s tackle election stress with mindfulness, action, and a little self-kindness.

Stay grounded, and take care of yourself—you’ve got this!

TRANSCRIPTION: How to Manage Election Anxiety (Strategies for Dealing with Political Stress)

“Hey there! Are you Feeling stressed about the upcoming election? If so, you’re definitely not alone. A lot of people are feeling it right now. Today, we’re talking about how to manage election anxiety and some simple strategies to help you deal with political stress.”

“Well, hello, hello, my friends! Welcome back to Your Anxiety Toolkit—the place where we talk about all things anxiety and the heavy emotions that come with it. 

I’m Kimberley Quinlan, and today, we’re tackling a topic that’s affecting a lot of people right now: how to manage election anxiety and the stress that comes with it.

Now, let me first say this: if you’re feeling more on edge, having trouble sleeping, struggling to concentrate, or noticing more tension in your body—maybe even experiencing more frequent panic attacks—you are definitely not alone. 

Election seasons are tough. The constant news cycle, social media debates, and uncertainty can make it feel like stress is coming at you from every angle.

Believe me, this is coming up every single day in my practice with clients, and the distress, anxiety, and dread are REAL.  

But the good news is there are things you can do to manage this anxiety and take care of your mental health. 

I am going to go over some key ideas and also give you some actionable tips to try.  As always, take what you need and leave what is not helpful for you. Everyone is different and needs different things. 

So, let’s dive into some strategies that can help you feel more grounded and in control during this tense time.  

The first thing I want you to do is to stay as present as you can by using your mindfulness skills.

I get it. It’s so easy to get swept up in the ‘what ifs’—What if my candidate doesn’t win? What if things go wrong? 

Mindfulness is an amazing tool for bringing yourself back to the present moment when your mind starts to spiral. 

Pro action tip: When you are ruminating and catastrophizing, be sure to bring your attention to your breath or to your present surroundings as often as you can.  You may have to do this dozens of times, but that is okay.  Just keep trying to stay present and be as gentle as you can during this process. 

Another very important step that has proven to help is to Channel Your Energy Into Action.

One of the hardest things about election anxiety is feeling like things are out of your control. 

But here’s the thing—you can take action in ways that align with your values. 

Whether that’s volunteering, donating, or having meaningful conversations with people, and channeling your energy into positive action can help you feel more empowered.

Here is one Action Tip I want you to put into action right after listening to this episode of Your Anxiety Toolkit: Think about one small thing you can do today, like researching a cause you care about or having a thoughtful conversation with someone whether that be someone who is also struggling with this, or it might also be someone who has opposing ideas as you.  I don’t want you to do this to try to convince them otherwise.  Instead, the goal is to be in connection with others and learn more about why they think the way they do.. It really does make a difference!  

One thing that I have found really helpful is setting boundaries with people regarding political conversations.

Now, this might sound weird because I just shared the importance of talking with others about how you’re feeling or about other people’s ideas. 

 However, while it is great to talk about how you’re feeling, not every conversation needs to focus on politics or be a debate. If certain friends or family members get heated, it’s okay to set boundaries. You can say something like, ‘I’m really trying to manage my stress, so can we keep this conversation more balanced?’” 

It is also important that you practice talking about things other than politics, especially if it is a source of distress for you.  

Pro Action Tip: Prepare a couple of boundary-setting phrases in advance so you’re ready if the conversation starts getting intense.

A key thing to remember during these stressful times is to Move Your Body and Get Outside.

“When stress builds up, it can exacerbate into anxiety and irritability. 

Getting outside for a walk, doing some yoga, or even just stretching can really help release that tension. 

Research shows that physical movement is a great way to reduce anxiety, so make it part of your routine—especially during election season.

This one might be the most important thing to help you manage election anxiety and that is to Limit Your News Consumption.

Now, I get it.  You might feel like you have to stay informed 24/7, but constantly checking the news can seriously fuel your anxiety. 

You don’t need to be plugged in all day to stay up-to-date. 

Try limiting your news consumption to specific times during the day—maybe 30 minutes in the morning and 30 minutes in the evening. 

Trust me, the news will still be there, and you’ll be giving yourself some much-needed mental space.”

And remember that news outlets have algorithms that are fueled by dramatic and catastrophic news headlines. These strategies are put in place to keep you watching, but most of the time, they are not delivering actual news.  

You do not benefit from watching 3 people on a news show debate something that will only make you more distress and hopeless. 

Immediate Action Tip: “Set a time limit on how often you check the news. Maybe even take a break from checking it before bed to help you unwind

And, if you want a PRO ACTION TIP, try to limit yourself from watching the news and instead read the news.  You will miss all the imagery and catastrophic dramatic delivery and instead feel informed and educated, not stressed and drained.

Another important strategy to manage election anxiety is to Mute or Unfollow Triggering Social Media Accounts.

Scrolling through social media can be like walking through a minefield during election season. 

It’s okay to hit the ‘mute’ or ‘unfollow’ button if certain accounts or conversations are making you feel more anxious. 

We all have at least one uncle cousin or friend who posts things on social media that make your blood boil.   You’re not avoiding your responsibilities, and you are not being mean or ignorant for doing this—you’re just protecting your peace.

And remember, social media is not a great source of information about current affairs.  Just because you read it online, does not mean it is factual.  We have to be informed consumers and I find it is much more helpful to pick ONE or two news outlets and mute the rest. 

Action Tip: “Go through your feed and identify which accounts are adding to your stress. It’s okay to give yourself permission to mute them, even just temporarily. Remember, they will not be notified that you muted them.  

The last thing I would encourage you to do this election season is to be as kind and gentle as you can. Theses are not easy times and you deserve to slow down and take really good care of yourself.

Try to make time for self care.  Turn off the news and read a funny fiction book.

Get back to the things you love.  Turn off the TV and go for a walk with your loved ones.

Give yourself the challenge of going through a messy cupboard and cleaning it up or give an old friend a call instead of ruminating about the election.

Remember, ruminating about it will not change a thing.  All it will do is upset you more.

Get out there and vote and get involved if it is really important to you. I am sure your party of choice would love to have your support.

All right, my friends, I hope these strategies help you manage your election anxiety.

This is a tough time, but remember, you’re not alone in feeling this way, and you don’t have to stay stuck in the stress.

Remember, focus on what you can control and let go of the rest.

And as always, today is a beautiful day to do hard things! Let’s go!