Coping with Election Stress: 8 Resilience Strategies

Understanding Election Anxiety and Its Impact

Recent studies show election-related stress affects over two-thirds of American adults - a significant increase from 2016. The American Psychological Association reports heightened anxiety levels, while More in Common found 70% of Americans fear post-election violence.

8 Effective Ways to Manage Election Stress

1. Assess Your Physical and Mental State

Check in with yourself daily:
- Is election stress disrupting your sleep?
- Are you experiencing difficulty concentrating?
- Notice any physical symptoms (chest pressure, breathlessness)
- Monitor intrusive thoughts about the election

Pro tip: Journaling these observations helps identify patterns.

2. Practice Self-Soothing Techniques

When stress hits, try these evidence-based methods:

• Deep breathing exercises (activates parasympathetic nervous system)
• Hand-on-heart technique (calms neural cells around the heart)
• Mindfulness meditation (builds long-term resilience)
• Physical touch (hugs release oxytocin to counter cortisol)

3. Balance Your News Consumption

Combat negativity bias with:
- The Greater Good Science Center
- Solutions Journalism Network
- Positive news sources

Did you know? Constant negative news increases distrust and damages health.

4. Seek Out Moral Elevation

Look for inspiring stories that:
- Feature acts of kindness
- Highlight effective leadership
- Showcase positive political moments

Research shows witnessing goodness inspires altruism in observers.

5. Cultivate Daily Gratitude

Benefits of gratitude practice:
- Increases resilience
- Reduces anxiety/depression
- Strengthens social bonds
- Prevents burnout

Try listing 3 election-related things you're grateful for daily.

6. Strengthen Social Connections

Move from self-care to community care by:
- Checking on friends/family
- Joining local activism
- Volunteering for causes

Stress often triggers the "tend-and-befriend" response - use it positively.

7. Channel Stress Into Purpose

Ask yourself:
1. What skills do I have?
2. How can they serve my community?
3. What causes matter most to me?

Elections often inspire new purpose and activism.

8. Envision and Work Toward a Better Future

Practice "prospection" by:
1. Imagining your ideal future
2. Breaking it into actionable steps
3. Starting with small, daily actions

Studies show this increases resilience and makes positive outcomes more likely.

Final Thoughts on Election Stress Management

While elections create uncertainty, these science-backed strategies can help maintain mental well-being. Remember: your daily actions matter beyond election day. Focus on what you can control, stay connected, and keep working toward positive change.