How to Stay Calm and Centered During U.S. Elections: A Therapist's Tips for Thriving

Election seasons can bring a wave of emotions. We watch debates, scroll through the news, and try to make sense of polarized opinions—all while juggling our own lives, relationships, and mental health. For many, it can feel overwhelming. According to ABC News, over half of Americans report experiencing significant stress related to election news and discussions. The constant tension can make even the most resilient individuals feel anxious and out of control. I've been there myself, and as a licensed psychotherapist, I've seen how this cycle can stir up stress and anxiety, especially for those who are already trying to maintain balance. Today, I want to share a few insights and strategies to help you keep your cool when election tensions are high. From setting boundaries and reducing news consumption to reconnecting with nature and seeking support, these strategies will empower you to navigate the election season with greater resilience.

The Election Stress Dilemma: Understanding Your Anxiety

Let’s be honest: election season can feel like a constant bombardment. Whether it’s media coverage, debates at the dinner table, or social media feeds, the environment can easily become toxic. Even when you’re not politically engaged, it’s hard to ignore. This constant exposure triggers anxiety, irritability, and even a sense of helplessness. Headspace emphasizes the importance of recognizing when political stress is becoming overwhelming and suggests taking proactive steps to manage this anxiety. I’ve heard this from many of the men I work with, especially those already coping with issues around work stress, relationships, or trauma.

The good news is that you don’t need to be at the mercy of this whirlwind. Understanding that your heightened anxiety might be a response to the chaos—rather than a reflection of your actual day-to-day life—can be a powerful first step. Fielding Graduate University suggests practicing self-compassion and mindfulness as key strategies to protect your mental health during election stress.

Limit the Noise: Boundaries Aren’t Just for Relationships

One of the most effective tools I discuss with my clients—whether they’re working on anxiety, mental health resilience, or navigating couples counseling—is setting boundaries. The Fielding Graduate University article also highlights the importance of establishing personal limits to reduce stress and suggests avoiding political content that might trigger negative emotions. And no, boundaries aren't just about interpersonal relationships. They’re also about what you allow into your personal mental space. Think of your mental health like a garden. You wouldn't let toxic weeds overrun it, right? These 'toxic weeds' could be negative thoughts, excessive media consumption, or unproductive debates that drain your energy. The same goes for the constant election noise.

Start by considering where you can cut down on consumption. Do you need to check the news five times a day, or will once be enough? Social media detoxing can also be a game-changer. As highlighted by Headspace, taking regular breaks from social media and focusing on mindfulness can be instrumental in reducing stress and regaining a sense of control. As a therapist who practices a direct approach, I can tell you that curating your exposure is one of the simplest and most impactfut things you can do to regain a sense of calm.

Connect with Reality: The World Outside the Headlines

The news cycle during elections thrives on sensationalism. It feeds on fear, anxiety, and the divide between people. It wants you to feel invested—in both positive and negative ways—because that drives engagement. ABC News highlights how constant exposure to political news can lead to heightened anxiety and even a sense of helplessness, especially when the coverage focuses on dramatic or divisive topics (ABC News). To counteract that, reconnect with your actual reality.

For some, that might mean taking a long hike, something I personally find grounding. Northern California’s trails can offer an incredibly therapeutic respite when the world feels like it’s losing its mind. For others, it might be as simple as practicing yoga at home, cooking a favorite meal, engaging in a creative hobby like painting or music, or even doing a high-intensity workout or lifting weights—anything that allows you to focus on the present and disconnect from the chaos. By reconnecting with what’s tangibly around you, you reclaim power over your attention and energy.

Lean Into Self-Awareness: Your Anxiety is Telling You Something

As someone who provides trauma-informed therapy, I've seen firsthand that anxiety often has something important to say. Sometimes it signals an unresolved fear, sometimes it's a call for boundaries, and sometimes it's just an invitation to slow down. Election anxiety might point towards feeling a lack of control. This is where doing the inner work—either on your own or with a trusted therapist—comes in. I often encourage my clients to journal during these times. Ask yourself: What is it that’s making me feel anxious? Is it the uncertainty? Is it a fear of what’s to come? Write down your answers, as journaling can be a very effective tool for processing emotions.

Lean into those questions. You may find that the real fear isn’t even about the election but perhaps the uncertainty it represents. By diving deeper into your thoughts, you can bring awareness to what’s beneath the anxiety—and that awareness can often be more soothing than any news update.

Seek Connection: You're Not Alone

Remember that you're not alone in this. It’s easy to feel isolated, especially when you’re struggling to keep calm while others around you seem to thrive on the drama. This is where community comes in. Whether it’s a trusted friend, a partner, or even a therapist, share your concerns. It’s something I always advocate for in my work with men and couples. When we let others in, we share the burden of our worry and open ourselves to support and connection.

I know not everyone is comfortable reaching out for help—especially men, who may be more conditioned to tough it out. But finding the courage to talk to your partner or even join a supportive group can be transformative. It’s okay to admit that the state of the world is stressing you out. According to Fox News, surveys have shown that the majority of Americans feel anxious during presidential elections, and experts suggest techniques like mindfulness and focusing on what you can control to help calm these feelings. The moment you say it, it starts to lose its hold over you.

Action Step: Design Your Calm Plan

With elections around the corner, now is the time to prepare yourself. Here’s a challenge: take a moment today to write down three things you will do to protect your mental health during the election season. Maybe it’s limiting news to just 15 minutes a day, scheduling a weekly hike, spending time working out, playing a board game, or practicing mindfulness—consider activities that cater to your personality type and preferences, whether you enjoy physical activity, creative hobbies, or quiet reflection. Make your mental health a priority.

For those of you who are feeling like this all might be a little too much to manage on your own—I get it. Reach out. Whether it’s individual therapy or just having someone listen to you without judgment, there’s always support available. Let’s work together to make this election season a little less intense.

Moving Forward: You Have the Power to Choose Calm

Staying calm and sane during election season doesn’t mean ignoring the world’s issues or pretending they don’t matter. It’s about choosing how you want to engage. You get to decide whether the noise takes over or whether you set the volume at a level you can handle. You have the power to choose—to cultivate resilience, awareness, and a sense of peace amid uncertainty.

And if you need some guidance, whether it’s through individual therapy or couples counseling, consider reaching out to a professional you trust. You’re not alone in navigating these challenging times. With the right support, you can build a mindset that not only withstands election season but thrives through it.