Navigating U.S.A. Election Day Anxiety: Finding Strength in Uncertainty

“I’ll be glad when this is over. I’m just holding my breath.”

If you feel that way, you’re definitely not alone. Election days bring a unique cocktail of emotions - hope, fear, and a deep-seated anxiety about the outcome and what it might mean for the future. It’s as if we're all collectively holding our breath, waiting for the release.

The challenge with moments like these is the helplessness that comes with them. Many of us are accustomed to planning, strategizing, and exerting some control over the paths we choose. But election outcomes are one of those things we can’t control beyond our own vote. And that can feel scary.

This kind of uncertainty triggers something deep within us - the need for stability, security, and a sense of safety. Psychologically, our brains respond to uncertainty much like they do to physical danger, kicking up our stress response. We’re wired to prepare for what might come, yet when it feels out of our hands, our bodies and minds experience a unique strain.

So, how do we navigate this sense of impending dread? Here are a few strategies to help you, and perhaps those around you, cope on Election Day with a bit more calm:

1. Ground Yourself in the Present It may sound cliché, but anchoring yourself in the here and now is powerful. Anxiety has a way of pulling us into hypothetical scenarios, often the worst ones, making us spiral further into fear. Take a few minutes today to ground yourself through breathing exercises or a walk outside, letting yourself connect to the peace in your current surroundings.
2. Focus on What’s Within Your Control Voting is the primary way we each have a voice in the outcome. If you’ve already voted, take pride in that action—it’s powerful. Then, redirect your focus to areas of life where you do have control. Maybe it’s a work project or spending time with loved ones. Taking action, even in small ways, reminds us we aren’t entirely powerless.
3. Seek Out Conversations with Empathy and Openness The election season can drive wedges between people, but it can also be a reminder of our shared humanity. Talk to friends, family, or colleagues, and listen with empathy. You might find that expressing your fears and hearing others do the same fosters connection rather than division.
4. Turn Off the Noise News cycles are relentless, and they often feed our anxiety with constant updates and speculation. Decide on specific times to check in if you must, but avoid endlessly scrolling. Setting boundaries around your media consumption helps protect your mental space.
5. Hold Space for Hope Remember, the future is uncertain not only in ways that worry us but also in ways that offer potential. No matter the outcome, our communities are resilient. We have come through hard times before, and we will again.

As you move through this election, allow yourself to acknowledge the fear, even the dread, but also give yourself room to find moments of calm and perspective. We’re all holding our breath a bit, but by focusing on what’s in our control and cultivating small moments of peace, we can get through this together.

I’m Nancy Bos, a world-traveling voice expert, fear researcher, speaker, and author. I help people unleash their voices and tap into their power.        

Visit Nancy's website to learn more about her talking to your company or group.