Experts share 5 tips for stress relief during election season

With the US presidential election approaching, the increased tension, division and constant news cycle can take a toll on our mental health and stretch our nervous systems to breaking point. For many, this is an emotionally charged season, full of polarized conversations, uncertainty about the future and the pressure to stay informed or engaged.

There are more people feeling stressed than in previous election cycles. They must deal with the pressure of trying to remain present in our personal lives while keeping up with events that seem to require our constant attention. According to one new survey According to the American Psychological Association, the 2024 U.S. presidential election is a major source of stress for 69% of adults. In this environment, it is critical that you take care of your mental health and take care of your nervous system.

Here are five tips from wellness experts for stress reduction during election season.

#1 – Ground yourself through sensory awareness

“In a world that is often ‘othered’ or divided, our sense of dignity can feel fragile,” based in Seattle somatic coach Kiesha Yokers explained. “For me, staying grounded starts with being worthy of my own presence, thoughts and actions.”

For those feeling overwhelmed or even dissociated, Yokers recommends a sensory grounding exercise to connect to the present moment and anchor yourself somatically. This practice invites us to focus on sensations in the body, using each sense to create an anchor amid the mental “spin cycle” of anxiety or overthinking.

“Start by bringing your attention to your feet. Feel the connection to the ground – the weight, the support and the feeling of stability beneath you,” she said.

From there, you go through each sense one by one: notice the objects around you, listen to nearby sounds, and feel textures around you, like fabric or your own skin. Finally, turn inward and notice the inner sensations, such as warmth or tension, and the emotions present.

According to Yokers, this practice can remind us that even though the world outside may feel chaotic, we have the power to ground ourselves.

“This sensory grounding invites a sense of aliveness and anchors you in the present, breaking the mental ‘spin cycle’,” she said.

#2 – Name what is important to find purpose during a stressful moment

Once grounded, Yokers recommends clarifying your intentions. Identifying what matters most to you right now can help you stay focused and rooted in what you can control, even when events outside your control seem overwhelming.

“I often remind myself, ‘I want to feel alive in my body and make conscious choices for myself and the people I love,’” she says. “Namening what you care about promotes clarity and connection, giving you purpose and presence.”

Once you’re clear about what’s important, make space. In practical terms, this might mean taking steps like deleting social media apps, silencing notifications, or creating intentional moments for connection or art.

#3 – Use breathwork to activate calmness

Wellbeing strategist in the workplace Meico Whitlock hosts virtual support meetings he calls “election resilience circles for mission-driven professionals,” in which he recommends slow breathing exercises to calm the nervous system and activate a state of calm. This technique can help reduce stress during moments of tension, allowing us to maintain perspective. “Simple, slow breathing exercises – such as inhaling to a count of four, holding for a count of four, and exhaling for a count of six – can help calm the nervous system and activate the body’s natural relaxation response for many people,” he explained.

Whether it’s before reading the news or starting a difficult conversation, breathing slowly can be a quick way to refocus your mind, calm your body, and help you become more present in the present moment.

#4 – Acknowledge your feelings, but focus on what you can control

Whitlock advises his clients to acknowledge their thoughts and feelings and reminds them that whatever is happening to them is real and a normal response to everything happening around them. He also encourages grounding yourself through a sense of agency. In a season that often feels out of our control, focusing on what lies within our personal power can provide clarity.

“I ask clients to write down what they can and cannot control so they can stay centered within their own sphere of influence,” he says. This practice allows people to stop dwelling on insecurities and instead focus on small, intentional actions they can take every day.

For example, he says his clients can make a simple list of things they can control, such as how much news they consume, what conversations they participate in, and how they spend their free time. “Focusing on what is within your power provides guidance and clarity in the midst of uncertainty,” Whitlock emphasized. This exercise can remind us that while we can’t change everything, we can control our responses.

#5 – Find safe places for support

Both Yokers and Whitlock emphasize the power of community and supportive spaces, where people can share their concerns, self-care practices, and reflections without judgment. Whitlock suggests that safe, empathetic spaces – whether with friends, colleagues or community groups – can be a source of resilience during election season.

“Sometimes it is healing to simply be seen and heard without judgment; an answer or solution is not always necessary,” he said.

Whether it’s a regular group chat, a supportive online community, or an in-person meeting, connecting with others can provide emotional relief. These spaces remind us that we are not alone, allowing us to share both our concerns and the practices that keep us stable.

https://www.apa.orgStress in America 2024: A Nation in Political Turmoil