Election Stress: 5 Ways to Feel Better

You might not know this about me, but my first career was working on campaigns and then for elected officials. During those years, I felt a lot of stress around elections, and while I don’t work in that field anymore, I still feel stress around elections.

With the news cycle heating up, I know it can be challenging to stay calm and grounded. The constant flow of information, opinions, and predictions can feel overwhelming and even exhausting.

In the short term, stress can interfere with sleep, affect our mood, and cause us to make unhealthy choices around exercise and food. Over the long term, chronic stress can cause endocrine, gastrointestinal, and immune system dysfunction, which can lead to low-grade inflammation and a host of health issues.

I understand how hard it can be to let go of the tension that sneaks up during times like these. Today, I want to offer a few simple and effective strategies for bringing more calm and balance into your life over the next few days (and beyond).

Here are my top five ways to ease your mind and support your well-being this week (and beyond).

1. Box Breathing
Take a deep breath, inhale for four counts, hold for four, exhale for four, and hold again for four. This rhythmic pattern, known as box breathing, is a powerful way to calm the mind. It is something you can do at any time, anywhere. I have done it in line at the grocery store, after I hear a disturbing news story, and before I go to bed at night. Most of the time, I feel better immediately, and studies show that deep, controlled breathing techniques can lower blood pressure and reduce stress hormone levels.

2. Step Outside for a Walk
Whether you’re near a park or just around the neighborhood, being outdoors is known to lift mood and reduce stress levels. Even a short walk in nature can significantly lower cortisol, our primary stress hormone. Plus, fresh air and a change of scenery can work wonders for our perspective, mood, and creativity. I have been trying to go for a short walk between meetings instead of turning to social media for a “break.”

3. Practice Gratitude
Taking a few minutes daily to jot down something you’re grateful for can shift your mindset and reduce stress. A regular gratitude practice not only boosts mood but also enhances sleep and reduces levels of inflammation. Tiny reflections of gratitude are truly powerful. Sometimes, I am grateful for big, important things, and other times, I am grateful for something small, like a delicious cup of morning coffee. I try to start my morning with a gratitude practice. Some people like to end their day with a gratitude practice. The nice thing about practicing gratitude is that it works any time of day.

4. Limit Screen Time
It’s easy to fall into the habit of checking the news or social media constantly, but limiting exposure can do wonders for mental health. With the election so close, even small amounts of screen time, especially on social media, can amplify anxiety and stress. Setting a limit can help you maintain a more positive headspace. This takes determination and keeping your promise to yourself, but limiting screen time really does help.

5. Find Time to Laugh
You know the saying, laughter is the best medicine. Laughter might seem simple, but it’s incredibly effective for stress relief. Laughter brings oxygen to our heart, lungs, and muscles. It stimulates the release of endorphins (our feel-good hormones), decreases stress levels, makes it easier to deal with difficult situations, and improves mood. Watching a funny video or sharing a laugh with friends or family has measurable health benefits.

6. Bonus — Participate in Democracy and Vote
I just read an interesting opinion published in MedPage Today about the connection between voting, public health, healthcare, and health equity. According to the authors, a healthy democracy strongly correlates with healthy people. Research shows a link between greater civic participation and better community health. Voting is not just a civic duty; our health depends on it. If you have not voted already, take the time to do your research and cast your ballot on November 5th. It will improve your health.

Next Steps
Managing stress is a journey, and it’s all about small steps in the right direction. I hope these techniques offer you a bit of calm and clarity. If you find your stress levels challenging or think they may be affecting your health, let’s talk about more personalized ways to support your wellness.

You can book an exploratory call (for new clients) or a follow-up visit (for existing clients) at book an appointment so we can dive deeper together. My goal is to support my clients while they make doable, long-term changes.