10 Wellness Tips to Manage Stress and Anxiety on Election Night

By: Justyn Smith, PhD, LPC-S

Election night can be a stressful, emotionally charged time for most people, bringing on feelings of anxiety. For many people, the constant news coverage, social media scrolling, political conversations, and high-stakes nature of the elections can be overwhelming. While staying informed is important, it’s ok to prioritize your mental and emotional well-being. I often encourage clients to find practical ways to protect their mental health during high stress situations. With a variety of approaches, it’s possible to stay grounded and manage stress levels, even on such an intense evening. These ten wellness tips are designed to help you stay calm, balanced, and resilient, offering strategies to protect your peace of mind during what can be a challenging night. 

1. Set Emotional Boundaries

It’s easy to get pulled into a constant stream of updates and predictions. However, consuming too much news can quickly lead to feeling overwhelmed. Decide in advance how much election coverage you’re comfortable with and stick to that limit. Boundaries are a valuable tool for protecting your mental health.

2. Create a Supportive Environment

Surrounding yourself with supportive people, whether in person or virtually, can make all the difference. Being with friends or chosen family who understand your concerns or stress can provide comfort. 

3. Limit Political Conversations

While some people find it helpful to discuss the election, others may feel drained or anxious by constant political conversations. Politely let others know if you’d prefer to keep things light or take a break from election talk. Protecting your emotional energy is essential.

4. Plan Enjoyable Distractions

Sometimes, a little distraction is exactly what’s needed. Have activities ready, whether it’s a favorite movie, a fun game, or a cooking project, to keep your mind from becoming too fixated on the news. Lighthearted distractions can provide much needed mental relief.

5. Create a Playlist

Music can be a strong tool for regulating mood. Take the time to create a playlist of calming or uplifting songs to keep the environment soothing and positive. Whether you need something relaxing or more upbeat, music can help with managing emotions during the night.

6. Practice Deep Breathing or Meditation

Deep breathing exercises or meditation can quickly reduce anxiety and bring you back to a place of calm. If you’re feeling overwhelmed, take a few minutes to focus on your breath, centering yourself and letting go of any tension. It’s a simple practice, and can work in different environments. 

7. Be Mindful of Alcohol Use

If you choose to drink on election night, be mindful of how much you’re consuming. Alcohol can amplify emotions and may increase anxiety or sadness, so pace yourself to avoid added stress. Staying grounded can help you process the evening with a clear mind.

8. Prepare Positive Affirmations

Having a few positive affirmations on hand can serve as a mental boost. Write down reminders of resilience, hope, and strength, and repeat them if you’re feeling anxious or stressed. Positive self-talk can be a great comfort when facing uncertainty.

9. Give Yourself Permission to Step Away

It’s perfectly okay to take breaks from election coverage. In fact, stepping away can give you a mental reset and prevent feelings of being overwhelmed. Use this time to practice deep breathing, take a short walk, or engage in another relaxing activity.

10. Reflect on What You’re Grateful For

Lastly, grounding yourself in gratitude can be a powerful way to boost resilience. Reflect on aspects of your life you appreciate, whether it’s personal growth, supportive relationships, or small, everyday comforts. Gratitude has a calming effect that can help balance out stressful emotions.

These ten tips aren’t just about getting through election night, they’re about learning to protect your mental health and focus on well-being, even in high stress situations. Try using these tools and strategies to help with staying grounded and calm throughout the evening. By setting boundaries, practicing self-care, and surrounding yourself with support, you’re taking proactive steps to manage stress and anxiety. Remember, prioritizing your emotional well-being and caring for your mental health is an act of strength and resilience. 

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