Experts Share 5 Tips to Reduce Stress During Election Season

As the US presidential election approaches, increased stress, controversy and the constant news cycle can put pressure on our mental health and strain our nervous systems to the limit. For many, this is an emotionally charged season filled with polarized conversations, uncertainty about the future, and the need to stay informed or involved.

More people are feeling stressed than in previous election cycles, trying to cope with the tension of trying to maintain their personal lives while keeping up with events that seem to require our constant attention. The 2024 US presidential election is a major source of stress for 69% of adults, according to a new survey from the American Psychological Association. In such a situation, it is extremely important to take care of your mental health and take care of your nervous system.

Here are five tips from health experts to reduce stress during the campaign.

#1: Ground yourself through sensory awareness.

“In a world that is often ‘different’ or divisive, our sense of worth can feel fragile,” explained Seattle-based somatic coach Kisha Yokers. “For me, staying grounded begins with respecting my own presence, thoughts and actions.”

For those who feel overwhelmed or even disconnected, Yockers recommends a sensory grounding exercise to connect with the present moment and ground yourself somatically. This exercise invites us to focus on sensations in the body, using each sense to create an anchor in the mental “spin cycle” of worry or overthinking.

“Start by focusing on your legs. Feel the connection to the earth—the weight, support, and sense of stability beneath you,” she shared.

Next, go through each sense one by one: noticing objects around you, listening to nearby sounds, and feeling the textures around you, such as fabric or your own skin. Finally, turn inward to notice internal sensations such as warmth or tension, as well as the emotions present.

According to Yockers, this practice can remind us that although the outside world may seem chaotic, we have the power to ground ourselves.

“This sensory grounding gives you a sense of aliveness and anchors you in the present, helping to break the mental spin cycle,” she said.

#2 – Name what is important to find purpose in a stressful moment

After making your rationale, Yockers recommends clarifying your intentions. Determining what is most important to you in the moment will help you stay focused and lean into what you can control, even when events outside of your control seem overwhelming.

“I often remind myself, ‘I strive to feel alive in my body and make conscious choices for myself and those I love,’” she says. “Naming what you care about promotes clarity and connection and gives you purpose and presence.”

Once you know what’s important, make room. In practice, this might mean taking steps like deleting social media apps, turning off notifications, or creating intentional moments for connection or creativity.

#3 – Use Breathwork to Activate Calmness

Workplace wellness strategist Meiko Whitlock hosts virtual support meetings that he calls “selective resilience circles for mission-driven professionals,” during which he recommends slow breathing exercises to calm the nervous system and activate a state of calm. This technique can help reduce stress during tense moments, allowing us to maintain perspective. “Simple slow breathing exercises such as inhaling for four counts, holding for four and exhaling for six can help many people calm the nervous system and activate the natural relaxation response,” he explained.

Whether it’s before reading the news or before a difficult conversation, slow breathing can be a quick way to refocus your mind, calm your body, and help you become more present in the present moment.

#4: Acknowledge your feelings, but focus on what is under your control.

Whitlock advises her clients to acknowledge their thoughts and feelings and reminds them that what is happening to them is real and a normal reaction to everything that is happening around them. He also encourages grounding yourself through a sense of agency. In a season that is often beyond our control, focusing on what is within our personal power can bring clarity.

“I ask clients to write down what is under their control and what is not, helping them stay focused in their own sphere of influence,” he says. This exercise allows people to stop obsessing over uncertainty and instead focus on small, intentional actions they can take every day.

For example, he says his clients can make a simple list of things they can control, such as how much news they read, what conversations they join, and how they spend their free time. “Focusing on what you can do provides grounding and clarity in the face of uncertainty,” Whitlock emphasized. This exercise can be a reminder that while we can’t change everything, we can control our reactions.

#5 – Find safe places for support.

Both Yokers and Whitlock emphasize the power of community and supportive spaces where people can share their concerns, self-care practices, and reflections without judgment. Whitlock suggests that a safe and empathetic space—whether with friends, colleagues or community groups—can be a source of resilience during election season.

“Sometimes just being seen and heard without judgment is healing; an answer or solution is not always necessary,” he shared.

Whether it’s a casual group chat, a supportive online community, or an in-person meeting, connecting with others can provide emotional relief. These spaces remind us that we are not alone, allowing us to share both our challenges and the practices that help us remain resilient.

https://www.apa.orgStress in America 2024: a country in political instability