How to manage election anxiety

Fact #1: This has been one majorly anxiety-producing election cycle

Fact #2: It’s only going to get more intense

Here’s the good news: stress and anxiety are well-researched emotions and we have tools to manage them. As a mama of two young boys, who loves them and this country, I am deeply concerned about the health of our democracy, the future we’re creating for our children, and people’s rights and wellbeing that are in jeopardy. Luckily, as a Ph.D. neuroscientist and certified mental performance consultant (CMPC) who works with elite athletes, I know how to help people perform well under pressure and manage periods of anxiety. So, I’m implementing best practices into my own life - practices backed by modern science, ancient wisdom, and experience - and I invite you to do the same. Here are 8 strategies to help you (and me!) get through these next 35 days.

Tip #1: “Do something”

In her powerful and energizing speech at the Democratic National Convention in August, Michelle Obama channeled Kamala Harris’ late mother and encouraged us to “do something.” One of the best ways to counteract overwhelm is to take action. Action breeds motivation and can be “an antidote to anxiety” (Gretchen Rubin) and “an antidote to despair” (Joan Baez). Action doesn’t have to move mountains to be effective; even small actions help. For example, you could write 20 letters to voters in swing states or sign up for a single phone banking shift. If that feels too big, donate $10 to a down ballot campaign or encourage one neighbor to vote. When you shift your attention towards taking action, you leave less room for negative thoughts and rumination - the stuff that leads to symptoms of anxiety and depression. As Michelle Obama reminded us, “if we start feeling tired… if we start feeling that dread creeping back in… we’ve got to pick ourselves up, throw water on our faces, and do something!”

Tip #2: Be in community

Human beings are social beings, and scientific evidence strongly supports the physical and psychological benefits of being in community. Most of us are currently experiencing the same wave of emotions: hope, despair, determination, confusion, enthusiasm, anger, exhaustion, and grounded optimism. When we try to manage these emotions on our own, we might feel isolated. But when we share our feelings in community, even with two or three other people, we regulate our stress response and bolster our stress resilience. In the next 35 days, I encourage you to spend time in real-life communities of like-minded people. Call on the energy givers in your life and lean on each other for support.

Tip #3: Breathe deeply

Learning how to control the breath is one of the simplest and most effective ways to calm the body - and it’s available to us at all times. In a 2023 meta-analysis of 12 randomized-controlled trials, researchers found that breath work was correlated with lower levels of stress than non-breath work (control) conditions. What kind of breath work? Well, as you can imagine, almost every study examines a different technique. So for the purposes of the next 35 days, keep it simple. If you notice your mind spiraling and your emotions flaring, pause, place one hand on your belly and one hand on your heart, and take 3-5 slow, deep breaths through your nose. If you have trouble falling asleep or you’re waking up in the middle of the night with worried thoughts or stress sensations, practice a few minutes of 4-7-8 breathing: Inhale for the count of 4, hold for the count of 7, exhale for the count of 8. If you need a quick reset while moving through your day, do a single physiological sigh: double inhale through your nose (short, immediately followed by a longer inhale), then exhale slowly through your nose.

Tip #4: Be intentional with your morning and evening routines

You’ve heard it before and you’ll hear it again: Your morning routine sets the tone for the day and your evening routine primes the brain and body to rest. So, be intentional with how you bookend your day. Here’s a general rule of thumb: Create a 1 hour buffer zone after you wake and before you go to sleep. If an hour sounds absurd, start with 30 minutes. The goal is to create a buffer zone to establish control of your mind and your body, instead of letting outside stimuli (e.g., the news, social media) hijack your attention and your emotions. Use the buffer zones as opportunities to check in with yourself. You may choose to meditate, journal, exercise, be in nature, or just mindfully sip a cup of coffee/tea against a backdrop of soothing music. Make that time yours and you’ll be better equipped to handle the stressors throughout your day.

Tip #5: Vent, but set a deadline

There is a lot of noise in the news right now and it is completely natural to have a strong desire to scream. As long as you don’t scare anyone, do it! If you need a vent session with a like-minded friend, do it! If you need to punch a pillow or ugly cry, do it! Let your emotions out, so they don’t get stuck in your body. But here’s the deal, you have to set a limit. Give yourself time to sit in uncomfortable emotions, but then commit to converting those feelings into action - and move forward. At a certain point, it’s unhealthy and unhelpful to complain and remain burdened by stress. So, give your emotions time to breathe; maybe for an hour, maybe for 12. But then, cut yourself off, change the narrative in your mind, commit to letting go of things outside of your control, and find your calm center.

Tip #6: Move your body

Exercise ameliorates stress and anxiety. Period. Even 20-30 minutes of moderate aerobic activity can reduce stress and boost your mood by changing our hormones. Specifically, exercise downregulates our stress hormones, namely, adrenaline (epinephrine), norepinephrine, cortisol. It also increases our mood-boosting hormones, such as endorphins and endocannabinoids. These changes happen acutely and often translate to noticeable reductions in stress and anxiety. So, for the next month, challenge yourself to sweat regularly: swim laps, take a brisk walk, go for a run, or jump on a stationary bike. Mix in some strength training, yoga, or martial arts and you’ll fortify yourself against some of the psychological and physiological consequences of heightened stress and anxiety. 

Tip #7: Manage your energy

35 days is not a long period of time, but right now, it might feel like an eternity. Treat these next 35 days as if you are running (or walking) a 10K. This is not a sprint; You don’t need to power through this and cross the finish line breathless. This is also not a marathon that requires you to make huge sacrifices and withstand major discomfort. Will this be challenging? Yes. But, the key is to pace yourself. Use your anxiety as fuel to take action and make conscious efforts, but then let yourself rest. Find ways to restore your energy (nourish your body, hydrate, rest, and laugh), then make another push. You don’t want to burn out too soon, but you also want to know you did your best.

Tip #8: Focus on the helpers

Lastly, take a page from the beloved Fred Rogers’ playbook and “look for the helpers.” It’s not easy to stay chill with the constant stream of headlines announcing the latest poll results or broadcasting the often-unintelligible sound bytes from that one candidate (you know the one). Instead of doom-scrolling and focusing on the news that magnifies your stress, try shifting your attention to the helpers. Look at images of people gathering to write letters or canvassing in a swing state. Read about 

Final thoughts

I hope these 8 tips empower you to navigate the inherent stress and anxiety of this historic election. Commit to implementing one or two strategies every day and experiment with what works best for you.

Breathe deep, sweat more, control the controllables, and remember that we’re all in this together.