Election Stress: 6 Practices to Stay Calm and Grounded

As the 2024 U.S. presidential election draws closer, stress levels across the country are on the rise. According to a survey by Forbes Health, 60% of U.S. adults report that their mental health has been negatively affected by the upcoming election, with 46% experiencing anxiety, 37% feeling stressed, and 31% grappling with fear. The data shows that younger generations are particularly impacted, with 66% of Gen Z and 64% of millennials reporting negative effects. Women, at 63%, are also more likely than men (58%) to feel the emotional toll of election stress. These feelings are often rooted in concerns over the possible outcomes.

To cope with these rising stress levels, many Americans have turned to various methods. Forbes survey respondents indicated that 44% are avoiding the news, 35% are talking with friends or family, and 29% are steering clear of social media. In some cases, however, election stress is spilling over into daily life, with 28% of people saying their performance at work or school has been negatively affected. Gen Z is particularly impacted, with 53% reporting a decline in performance. In this article, we’ll explore 6 effective practices to manage election stress and support your mental well-being.

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To manage election stress, it’s important to be aware of common thinking traps that can escalate negative emotions. These traps often arise from fear, leading to exaggerated worst-case scenarios or overestimating the likelihood of negative outcomes. When you find yourself stuck in a cycle of “what ifs,” take a moment to acknowledge those thoughts and consider a Reframing Thoughts exercise. This exercise helps challenge negative thought patterns, promoting a healthier mindset and reducing stress. By reframing your perspective, you can shift from irrational fears to a more balanced outlook.

In the midst of election stress, it can feel counterintuitive to focus on gratitude, but doing so can be a powerful way to ease stress. Taking time to reflect on what you’re thankful for — whether it’s your health, supportive relationships, or the opportunity to live in a democracy — can help you stay grounded during uncertain times. Gratitude not only reduces feelings of anxiety and stress but also strengthens your sense of connection with others, fostering a positive outlook even when challenges arise. To practice gratitude, try incorporating Gratitude Exercises, which encourage you to celebrate the positive things in life. These exercises can enhance your well-being, strengthen relationships, and foster a more positive mindset, helping you stay resilient even when challenges arise.

During election season, it’s easy to get caught up in the constant flow of political news, but where you focus your attention can significantly impact your stress levels. If you find yourself overwhelmed by political content or feeling stressed after watching the news, it might be helpful to shift your focus to something more calming. Redirecting your attention can provide a much-needed mental break and help balance your emotions. One way to do this is by incorporating the Stoic Perspective Shift practices, which encourages you to focus on what you can control and view challenges from a new perspective. This can be particularly helpful when facing adversity, frustration, or stress, as it helps build emotional resilience and restores a sense of balance.

In times of stress, staying anchored in the present moment can help reduce feelings of stress and overwhelm. Mindfulness, which involves accepting your current thoughts and feelings without judgment, can be an effective way to manage stress. Rather than dwelling on the past or worrying about the future, mindfulness encourages you to focus on the here and now. A great way to enhance this practice is by using the Body Scan exercise, which promotes relaxation by guiding you to connect with and focus on different parts of your body. This exercise can be especially useful when experiencing physical tension or difficulty unwinding, helping you feel more grounded and calm during election season.

Understanding your values can provide clarity and direction during election season. Taking the time to reflect on what matters most to you can help inform your decisions in the voting booth and bring a sense of purpose to the process. Knowing your core values not only guides your actions but can also foster compassion for others who may have different perspectives. By connecting with your values, you can make thoughtful decisions that align with your beliefs while staying open to the complexity of others’ views. To build on this reflection, engaging in the Core Values exercise can help you identify your priorities and align your actions with what truly matters. By connecting with your values, you can make thoughtful decisions that align with your beliefs while staying open to the complexity of others’ views.

Amid the constant flow of political news, it’s important to remind yourself that elections aren’t the only reality. Actively looking for positive news or lighthearted content, such as uplifting videos or stories, can offer much-needed balance. Watching something enjoyable helps counterbalance the stress of election coverage and reminds you that there’s still plenty of good happening in the world. One effective way to achieve this is to try the Mental Subtraction exercise, which involves imagining life without certain positives. This practice can help you gain a deeper appreciation for what you have and can boost gratitude when you feel overwhelmed.

As election stress continues to rise, it’s important to find ways to manage your mental well-being. Whether you’re using techniques like deep breathing, practicing gratitude, or unplugging from technology, maintaining a sense of balance is essential. If you’re looking for additional support to strengthen your mindset during this challenging time, Pensive can help.

Pensive is an evidence-based AI coach that offers personalized exercises to help you manage stress and improve your mindset. Exercises like Fear Setting, Gratitude, Cognitive Reframing, Body Scan, Stoic Perspective Shift, among many others, are designed to help you adopt these helpful practices. Whether you’re seeking to foster resilience, improve consistency, or focus on self-care, Pensive provides structured support to help you stay grounded, reflect, and thrive even amidst the chaos of election season. Try Pensive Today, and start your journey to a calmer, more resilient mindset.