Feeling Election Day Stress? Here’s 7 Psychology-Backed Tips to Keep Calm

Election days bring a lot - excitement, hope, anxiety, and sometimes an overwhelming sense of all the feelings. If you’re like me and feeling the intensity, I promise you’re not alone. I am in a unique position because I am Canadian and can't vote in the US election but my children are American and I care about their future.

That feeling of watching from the sidelines can be stressful Fortunately, there are ways to stay grounded and calm, even when everything seems uncertain. So, here’s my go-to guide for keeping it together on any day that you're feeling stressed and overwhelmed.

1. Limit Your News Intake and Reframe the Day

I get it - staying informed is tempting, but constant news-checking only ramps up my stress. What works better? Setting specific times to check in and, yep, even taking breaks from social media (which seems designed to make us anxious on days like today). I try to view this as an opportunity to engage in something positive, rather than spending all day glued to the headlines. Reframing things this way can be a game-changer, reducing stress and keeping me in a more balanced headspace.

2. Practice Mindfulness and Grounding Techniques

When my emotions are running high, grounding techniques help. I’ll use the “5-4-3-2-1” method: I look around for five things I can see, four I can touch, three I can hear, two I can smell, and one I can taste. Or I might do a quick body scan, focusing on each muscle group and noticing where I’m carrying tension. Even just a couple of minutes helps me feel more centered, steady, and ready for whatever the day brings.

3. Name and Accept Your Emotions

Here’s one I’m always telling myself: acknowledge what you’re feeling. Sometimes, simply saying, “I’m feeling anxious about the outcome” or “I’m overwhelmed” can ease the intensity. This technique, called affect labeling, really does work. Pairing it with acceptance (recognizing that I can’t control everything) helps me release stress that comes with “what-if” scenarios. I find labelling my feelings helps both me and those around me to understand why my moods may be fluctuating.

4. Dive into Joyful Activities

When the news cycle is all-consuming, it’s a breath of fresh air to focus on something I actually enjoy. Whether it’s reading, eating dinner with my family (my husband Jim is currently cooking up the best comfort food - chicken soup), or taking the dog for a walk, I pull myself away make space for a bit of joy. These mini breaks give me a reset, and research even shows that little moments of happiness help us stay balanced and resilient. So, when the headlines get too much, turn to whatever brings you peace.

5. Connect with Others

Talking things through with people who “get it” makes a huge difference for me. Whether it’s family or a friend, connecting with someone who understands has this magical way of easing the tension. There’s a reason social connection feels so comforting: it boosts oxytocin and reminds us that no matter what happens, we’re not alone in this.

6. Focus on What You Can Control

I remind myself: most of what happens is out of my hands. Instead of spiralling into the uncertainty, I focus on things I can control. Sometimes it's checking off a task (even cleaning out a drawer helps), checking in on loved ones, or just taking care of myself. Engage in something that draws in your focus - like working on a puzzle or doing a crossword. Redirecting energy in this way ca help us feel more in charge, and studies show it’s a powerful way to keep stress levels down.

7. Try a Digital Detox Before Bed

I know it’s tempting to scroll right up until bedtime - this is a habit I am constantly battling. But, when I turn off my laptop or phone and just hang out with the family - I feel so much better and my sleep improves. I can't always fully unplug so the kids and I will put on a classic tv show like The Office or reruns of Modern Family and enjoy a good laugh. Without the constant buzz of news - I don't go to bed feeling overwhelmed.

Typically, election days are intense. grounding ourselves with a few simple techniques, we can approach today with more calm, clarity, and purpose. For me, it’s all about balance—staying informed and looking out for my well-being. Here’s to navigating today with a little extra peace. ????