Presidential elections can significantly impact Americans’ mental health. Recent surveys have highlighted this, even before the assassination attempt on Donald Trump and John Biden’s withdrawal from the race
An American Psychiatric Association (APA) survey found that nearly three-quarters (73%) of respondents feel anxious about the elections.
A Myriad Genetics survey revealed that 40% of respondents experience anxiety or depression related to the election season. Similarly, a comparable number said they are “frustrated” by the volume of news and social media attention to politics.
Psychologists affirm that people can experience heightened negative emotions during this time.
Crystal Lewis, a psychologist at the National Institute of Mental Health, states that our emotional response to politics covers a wide range: “In the period leading up to the elections, people experience a spectrum of emotions, from fear and anger to stress, extreme sadness, and fear of the future.”
Lewis argues that these heightened emotions are not only normal but also justified. However, if feelings are too intense or prolonged, it might be time to seek help. She warns that those already experiencing anxiety or depression are more vulnerable during political turbulence.
Nina Vasan, MD from Stanford University, believes, “There is enough information for you to make an informed decision about whom to vote for and what they stand for.”
Instead of watching every session, debate, or rally, she suggests visiting candidates’ websites and reviewing their previous speeches in a more convenient format.
Heather Lofton, PhD, an integrative therapist at the Northwestern University Family Medicine Institute, supports Dr. Vasan’s view, adding, “Staying informed is crucial now, and it can feel like a contribution to the process.” However, Lofton notes that such “emotionally charged stimuli,” over which ordinary people have little control, can manifest as warning signs from the body — from feelings of anxiety and worry to unpleasant thoughts and symptoms of depression.
We’ve compiled some recommendations from experts and psychological associations to help you protect your mental health during and after the elections.
1. Limit news consumption
Restrict the time you spend following news and political discussions. Set specific periods (e.g., 30 minutes in the morning and evening) to check news updates to avoid constant feed refreshes and reduce anxiety. Use reliable sources and fact-check to avoid falling victim to misinformation and manipulation.
2. Take breaks
Find time for engaging and relaxing activities — reading, hobbies, or outdoor walks can provide a distraction. Activities that bring joy help you stay in the present moment rather than worrying about what might or might not happen in the future.
Consider a digital detox to reduce stress and restore inner calm. Physical activity also plays a crucial role — exercise, even short walks, can help reduce anxiety and improve mood.
3. Seek support and communication
Talk to friends and family about your experiences and emotions. Honest conversations can provide support and lessen feelings of isolation.
Don’t avoid people with differing political views. You don’t have to engage in political discussions with everyone you meet, but interacting with people who hold different perspectives and recognizing our commonality can help temper election-related tensions. If stress becomes overwhelming, seek help from a psychotherapist or counselor. Professional support can offer strategies and tools for managing anxiety. Participating in group therapy sessions may also be beneficial.
4. Practice mindfulness and relaxation
Incorporate meditation and other relaxation techniques into your daily routine. Even 10–15 minutes of meditation can significantly reduce stress and improve focus. Use meditation apps and online resources like Headspace or Calm, which offer guides and exercises for relaxation. Keeping a journal to record thoughts and feelings can help you better understand and manage them. Note both negative and positive events to maintain an optimistic outlook.
5. Manage expectations
Accept that the elections are beyond your control and focus on what you can manage. Be realistic about your expectations regarding election outcomes and potential consequences. Flexibility will help you cope better with any unexpected situations.
6. Take care of your health
Maintain a balanced diet, including more vegetables, fruits, proteins, and healthy fats. This helps sustain energy levels and overall well-being. Limit caffeine and sugar intake, as they can exacerbate anxiety and disrupt sleep. Establish regular sleep and wake times to improve sleep quality. Avoid using your smartphone before bed, and create a relaxing environment to prepare your body and mind for rest.
7. Focus on action
Get involved in volunteer projects or local initiatives to concentrate on positive actions and feel your significance. Participating in such activities can help you feel more connected to the world around you and reduce stress.
