Eight Tips to Cope with the Stress of the Election

Regardless of our political affiliations, most Americans are feeling stressed about the upcoming election. Here are some tips I find helpful for coping with the strain of the campaign and the election.

Tip #1: Read about it, rather than watching it on TV or video.

Many people have a stronger emotional reaction to videos than written materials, so it can help to only read about the campaign. Skip the debates, campaign rallies, ads, and video news reports, and just read about them instead.

Tip #2: To avoid negative discussions, escape the partisan spin.

Political campaigns these days rely mostly on negative ads that tend to anger both the people who agree with the candidate and those who don’t, and both traditional media & social media get more clicks with negative stories. To avoid this negative spin, choose media sites that report just the facts without any spin. The Associated Press (https://apnews.com/) and Reuters (https://www.reuters.com/) are two sources that are rated “least biased” by Media Bias/Fact Check (https://mediabiasfactcheck.com/center/), allowing you to stay current with the news without getting more anxious.

Tip #3: Don’t dwell on worst-case scenarios.

Every election is billed as the most important one in history. Even if your preferred candidate loses, our government is set up to balance different views and prevent catastrophes. The reality is unlikely to be as bad as your worst-case scenario. If you’re finding yourself stuck obsessing over how awful things will be if your candidate loses, literally say “STOP” out loud to yourself and intentionally direct your thoughts to something more positive. You may have to do this repeatedly, since our minds tend to cycle back to things we’re worried about. Research has shown the looking at pictures of cute baby animals can help with this, too – check out this set of cute pictures from Bored Panda.

Tip #4: Limit the time spent on media every day.

With the 24-hour news cycle, we’re forced to set our own boundaries. Most people can learn about all the day’s news in 30 minutes a day. It’s also OK to take a vacation from the news!

Tip #5: Realize virtually everyone has already made up their mind at this point.

Whether it’s on social media or talking directly with someone else, there’s little reason to argue about the campaign. Practice saying & writing, “You have your opinion and I have mine, and we’re not going to change each other’s minds.” If someone close to you disagrees with your political opinions, there’s no reason to discuss it. Remember that your relationships with other people are about more than their political views and staying connected to others is key to coping with stress.

Tip #6: Make a concrete plan to vote.

If you’re voting by mail, make sure you know when you must send your ballot in to make the cutoff. If you’re dropping off a mail-in ballot or voting in person, make a specific plan for when and where you’ll do that. Don’t wait until the last minute to figure out what you’re going to do.

Tip #7: And make a specific plan for the evening of the election, too.

We may not know the outcome on election night, so it may be helpful to have a plan that will keep you busy and help you avoid fixating on the results. In fact, it might be a good idea to have a plan for the week after the election, giving you something to look forward to and to keep your mind off it if the election isn’t decided quickly.

Tip #8: Use all your other coping skills to get through this.

I’ve written before about self-compassion, exercise, spending time in nature, eating a healthy diet, maintaining social connections, and other strategies to cope during this difficult time. This is a good time to practice a new coping skill every day.

Election Day is almost here, and, after that, you’ll be surprised to realize how many of these tips can be adapted to help cope with the holidays!

To learn more, visit https://www.prnewswire.com/news-releases/2020-presidential-election-a-source-of-significant-stress-for-more-americans-than-2016-presidential-race-301147222.html.

If you or someone you know needs help, call 1-800-273-8255 for the National Suicide Prevention Lifeline. You can also text HOME to 741-741 for free, 24-hour support from the Crisis Text Line.

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This piece is not intended to be a substitute for medical or legal advice. Always speak with your medical provider before initiating a diet or exercise regimen or if you have medical questions. Please contact an attorney if you have legal questions.

This article represents my own opinions only and does not reflect the opinions or positions of my employer.