As Americans head to the polls, stress levels across the nation rise. With wall-to-wall election coverage and an uncertain political landscape, it’s no wonder so many people are feeling overwhelmed. If you’re constantly refreshing your news feed or anxiously watching for updates, you’re not alone. In fact, a recent survey reports that nearly 70% of American adults are significantly stressed by the 2024 presidential election. If waiting for results is making you anxious, here are some expert-backed strategies to help you manage your emotions and take a healthy step back.

Be Present with Your Emotions

One effective way to manage anxiety is through mindfulness, which means staying fully aware of your present experience without judgment. Originally rooted in Eastern practices, mindfulness is now a widely-used tool to help people manage stress and anxiety. It’s accessible to everyone, whether or not you meditate. Mindfulness invites you to observe your thoughts and feelings without getting lost in them, making it easier to let go of anxiety about the future.

Try focusing on what’s happening in this exact moment, like the feel of your breath or the sounds around you. These small actions anchor you to the present, helping break the chain of “what-if” thoughts that fuel anxiety. Remind yourself that, right now, you’re safe and supported. As a therapist might say, “We’ll cross that bridge if we come to it.” This approach keeps the anxiety about future events from overwhelming you.

Accept Your Emotions without Judgment

It’s easy to be critical of your own emotions, especially if they feel overwhelming. You might think, “I shouldn’t be this anxious,” or “It’s silly to feel this way.” However, judging yourself for feeling stressed often makes the anxiety worse. Research shows that when people try to suppress or criticize their emotions, they only increase their stress levels.

Instead, practice a bit of self-compassion. Recognize that it’s entirely normal to feel anxious during a high-stakes event like a national election. Telling yourself, “It makes sense that I’m feeling this way,” can be surprisingly comforting. You may find that simply acknowledging your emotions can reduce their intensity.

Flex Your Thinking Muscles

Anxiety often leads to all-or-nothing thinking, where our minds jump to the worst possible outcome. For instance, you might think, “If this candidate wins, everything will go downhill.” This kind of rigid thinking heightens stress by making us feel powerless.

Try shifting to a more flexible mindset. Think about how you would handle the situation, even if things don’t go your way. Imagine ways you might channel your energy into positive action, like volunteering for causes you care about or participating in local activism. This approach, known as cognitive flexibility, helps you feel more in control. Thinking through potential responses to an unwanted outcome can bring a sense of resilience and readiness, allowing you to face the future with more confidence.

Take Intentional Breaks

Sometimes, managing anxiety is about stepping away from the source of your stress. Continuous exposure to election news can feed into anxiety, as media outlets are often designed to keep viewers engaged, which can make it challenging to disconnect. Consider setting boundaries with your news intake. Remind yourself that any major developments will reach you, even if you’re not glued to your screen.

Instead of refreshing news pages or waiting for updates, give yourself permission to engage in other activities. Go for a walk, spend time with loved ones, or work on a hobby. These breaks allow your mind to rest and help reduce anxiety over time. Taking care of your physical health—like getting enough sleep, exercising, and eating well—can also go a long way in reducing vulnerability to stress.

Reaffirm Your Values and Set Limits

Even after Election Day, political stress may linger as results unfold and conversations around key issues continue. You may feel the pull to stay engaged, donate, or volunteer. While it’s normal to want to stay informed and contribute, overcommitting yourself can lead to burnout. If this sounds familiar, remember that setting boundaries does not mean you’re indifferent or uninvolved. Taking time for other meaningful activities, like family gatherings, work, or relaxation, actually supports your ability to contribute in a sustainable way.

When you’re rested and grounded, you’re more likely to have the energy to participate in causes that matter to you with a renewed sense of purpose. In the end, finding a balance between engagement and self-care can empower you to face whatever the election outcome brings with resilience and clarity.

Bottom Line: Prioritize Self-Care

Election stress is real, and it’s affecting people nationwide. If the constant flow of news is making you anxious, these strategies—staying present, practicing self-compassion, thinking flexibly, and taking intentional breaks—can offer relief. Prioritizing your well-being can be empowering, and remember that taking care of yourself helps you show up stronger for the causes and people you care about most.