The 2024 presidential election is causing us stress. Here’s how to survive it.

A recent poll from the American Psychological Association found that 69% of Americans are significantly stressed about the upcoming presidential election. I would like to know: who are the other 31%, and how can I respond to them?

This race will be tight. Americans are fiercely divided over who should win. At the same time, many of us harbor similar fears. About 72% of Americans are concerned that the election results could lead to violence, and more than half (56%) believe the election could mean the end of democracy in the United States.

And whatever the outcome, hollow divisions remain. We overwhelmingly agree – 81% of Democrats, 82% of Republicans and 79% of independents – that we have lost the ability to have civil disagreements.

I recently spoke to some experts to gather some advice on how to get through the stressful week (or weeks) ahead. Not for predictions about who will win, mind you. But for guidance on how we can all keep our wits about us.

Voting usually goes smoothly, but help is available

Less than half of Texas voters have participated in early voting (according to Thursday’s latest numbers), and across the country, tens of millions of Americans have already cast their ballots without any problems or long waits — which is reassuring.

“We haven’t heard of many issues yet,” David Becker, head of the nonpartisan Center for Election Innovation & Research, told me and other journalists on a call organized by the nonprofit Free Press. “What voters in this country are experiencing is that voting for the vast majority of people will be easy and convenient and safe.”

For those heading to the polls on Tuesday, many election offices will have posted estimated wait times online (votetravis.gov in Travis County; wilcotx.gov and select “Elections” in Williamson) so you can choose a voting site with shorter lines.

And if you are having trouble casting your ballot, call or text 866-OUR-VOTE (866-687-8683). The hotline is run by voters from the nonpartisan Coalition for Election Protection, who can explain the law and your options.

Accurate results take time. Be patient.

“Election Day is the one day when everyone wants a lot of news, but there’s actually no news,” said Damon Hewitt, head of the Lawyers’ Committee for Civil Rights under the Law.

The one thing we all want to know: who won? — may not be clear for days, given the number of ballots, the narrow margins and the dozens of other races to be counted. In some key battleground states, such as Pennsylvania and Wisconsin, officials cannot begin counting ballots until Election Day, adding to the wait.

Take heart in the fact that 98% of American voters use paper ballotsand tabulation machines have been tested and certified to meet federal safety standards, notes the nonpartisan Brennan Center for Justice. The results will be reliable and verifiable.

Be skeptical of items in your social media feed

“You will see disinformation,” Becker warned. “Disinformation will be very targeted. It may be directed at you, intended to make you angry. Be especially skeptical of videos, audio, or other misinformation that seems to reinforce your pre-existing beliefs. Take a break. Hit the pause button.”

Our adversaries in Russia, Iran and China are trying to stoke conflict and division, Becker said — not just among those who support Donald Trump, but also among those who support Kamala Harris. Don’t think you’re immune to these types of attacks.

Your best defense: be a smart media consumer. Turn to reliable sources of information, including election officials and reputable media organizations that fact-check the issues raised.

Wait for the facts and have faith in the system

Some observers worry that Trump could again declare victory prematurely, as he did in 2020, so he can claim the election was “stolen” if the final count does not go in his favor. In reality, this race will be tight. Key states will be too close before most, if not all, of the ballots are counted.

Remember to be patient.

If a candidate makes vague or unsubstantiated claims about voter fraud, Becker says, “that says something, because the candidate who thinks he will win has every incentive to legitimize the process that will give him a victory. Only the candidate who thinks he is losing spreads these kinds of lies before we can see it.”

The coming weeks will undoubtedly be stressful as the campaigns take disputes to court and election officials face immense pressure and potential threats. Officials must consider the possibility of political violence: so are armed guards, aerial drones and rooftop snipers under the security measures for example, this will take place around the polling station in Maricopa County, Arizona.

But I was encouraged to hear from election experts who believe in it the guardrails are strong and the will of the people will be upheld. They note that dozens of courts have rejected baseless claims of election scandals in 2020 and Congress in 2022. passed the Electoral Count Reform Law to better ensure that each state’s results are accepted.

“It doesn’t mean election officials won’t have to suffer abuse, intimidation and threats,” Becker said. But attempts to undermine local certification of election results “will fail. I can say that with absolute certainty.”

That said, expect more ugliness to come

Brace yourself for a tumultuous post-election period. Heidi Beirich, co-founder of the Global Project Against Hate and Extremism, said online talk about political violence is currently fairly muted in the darkest corners of the internet. But “we expect it to blow up after Election Day,” just as it did in 2020, Beirich told me and other journalists on a phone call last week.

She noted that election denial has become a more prominent feature of white supremacy and anti-government movements.

“They’ve gotten bigger,” Beirich said. “They are better financed. They are more extreme and their activities can be extremely disruptive after election day, whether it’s frivolous things in court, building narratives (or) disinformation campaigns.”

Hewitt, of the Lawyers’ Committee for Civil Rights Under Law, worries that a Trump victory could provide a bigger platform for hate speech, while a Harris win could lead to a nasty backlash of misogyny and racism. And in both scenarios, the losing candidate’s supporters will bear the brunt of the defeat.

“So I guess we have to brace ourselves for even uglier, whatever happens,” he said.

That feels worrisome and intimidating, a problem much bigger than any of us can solve. But I hope we can all try to do our part: follow the facts, show concern for our neighbors, and recognize when it’s time to take a breather. We’ll get to the other side.

And when we do that, regardless of how you voted or whether your candidate won, there will be more work to do.

Grumet is a columnist for the Statesman’s Metro. Her column, ATX in Context, contains her opinions. Share yours via email at [email protected] or on X at @bgrumet. Find her previous work at statesman.com/opinion/columns.

This article originally appeared on Austin American-Statesman: What to do about stress and feelings of hopelessness during the 2024 elections