How to Unplug if the Election Is Totally Stressing You Out (Without Sticking Your Head in the Sand)

No matter which side of the political divide you fall on, election years can be stressful. According to a February 2024 Pew Research Center survey, 65 percent of Americans say they always or often feel exhausted when they think about politics, and 55 percent feel angry.

“Election years are challenging because we want to be able to plan for the future and feel on solid ground,” says Brett Ford, PhD, associate professor of psychology at the University of Toronto. “We can never know for sure who will be the next president so there will always be a degree of uncertainty, which is uncomfortable.”

The solution isn’t to tune out Washington all together; a successful democracy counts on informed, engaged citizens who turn out to vote. “Still, you can stay engaged in a way that doesn’t sacrifice your well-being,” Ford says.

Here, we’ll explain how to do just that, along with why this election cycle feels particularly stressful.

Reaching a Fever Pitch

If you’ve been sensing that this year is more anxiety-laden than ever, you’re right. From Donald Trump’s felony convictions, to his attempted assassination, to Joe Biden dropping out of the race at the 11th hour and Kamala Harris picking up the mantle, 2024 is proving to be anything but politics as usual.

“I’ve been working in politics for 20 years and this is the most charged election cycle I’ve participated in,” says lawyer, journalist, and political analyst Emily Amick, coauthor of Democracy in Retrograde, creator of @EmilyinYourPhone, and former counsel to Senate Majority Leader Chuck Schumer.

In addition to the dramatic twists and turns unique to the upcoming election, social media is also dialing up our stress levels. “The good news is that more people are informed and can get daily news updates,” Amick says. “On the downside, social media algorithms incentivize outrage content over nuanced, thoughtful content.” Buckle up—we’re all on an emotional roller coaster.

A January 2022 study in PLOS One¹ found that about one-quarter of adults blame politics for loss of sleep, loss of temper, and compulsive behavior (uncontrollable thoughts about politics or consumption of news, or impulsively posting social media content they later regret). About 1 in 20 adults even report having suicidal thoughts as a result of politics. It comes as no surprise that people who said they were interested in politics were more likely to report these negative effects.

While distracting yourself from politically driven anxiety or reframing current events to focus on the positive improves well-being, according to a 2023 study in the Journal of Personality and Social Psychology², these stress-reduction strategies come at a cost: They sap people’s motivation to take action.

Here’s what to do instead.

“Stay as connected as you need to be in order to engage in the democratic process. But also give yourself permission to disengage—unwinding and recharging will give you the strength to face what comes next.” —Brett Ford, PhD, associate professor of psychology

1. Set media boundaries

Overwhelmed by the news cycle? The first step is to stay mindful about how you get content.

“Being informed is a civic action, but being overwhelmed isn’t,” Amick says. She describes a vicious cycle she has witnessed where people consume a ton of media that stresses them out, tap out of politics all together, and then get caught up in the same cycle a month or two later.

To prevent emotional overload, make sure you get your news from high-quality, fact-based sources. Be intentional about who you fill your feed with, blocking accounts that spread disinformation and inflammatory, extremist content.

“It’s also important to stay informed about specific issues you are interested in,” Amick says. Follow an influencer that talks about meaningful causes that affect your life, read a magazine that covers the topics you care about, or join an advocacy group and sign up to receive their newsletters—and then avoid or limit the rest.

Next, consider keeping your bedroom a phone-free zone. “Avoid reading headlines first thing in the morning or before bed,” Ford says. Switching off your phone at least half an hour prior to hitting the hay can improve sleep, which is clutch to keep stress in check.

Another idea: “Remember that the algorithms are designed to keep us scrolling, so set time limits on news and social media apps,” Ford says. Max out at 10 to 15 minutes to prevent you from descending into a political rabbit hole.

Or you can create what Ford calls “couplings,” where you choose a specific activity to pair with news consumption. For example, maybe you only tune in during your work commute, while washing the dishes, or when exercising.

“Stay as connected as you need to be in order to engage in the democratic process,” Ford says. “But also give yourself permission to disengage—unwinding and recharging will give you the strength to face what comes next.”

It also helps to take a step back from the ups and downs of daily news, and school yourself on how our government functions. According to the PLOS One study, people with higher levels of civic knowledge reported fewer negative side effects than those who with a foggier understanding of our political system. Amick’s book is a terrific starting place.

2. Get involved

It might seem counter-intuitive, but one of the most effective ways to combat election-driven stress is to take an active role in politics. A major source of anxiety is feeling helpless and hopeless to change a difficult situation. “Engaging in political action helps people regain some sense of efficacy,” Ford says. Focus on what can be done instead of what’s out of your control.

Taking initiative can also alleviate feelings of overwhelm. “If the political situation feels intractable, breaking it down into small, actionable steps can make the path forward clearer,” Ford says.

Keep in mind that activism can take a variety of forms and doesn’t have to involve a great deal of time or commitment. Think: making a plan to vote, donating to a candidate or cause you believe in, texting friends to remind them to cast their ballot, or emailing your constituents about issues that matter to you.

Decide how much airspace you can devote to civic action, be it a few hours a week or an hour each month. Then, schedule activism into your calendar, from Zoom meetings with a political action group you’re involved in to blocking off time to reach out to local representatives. “In order to truly integrate civic engagement into your life, treat it the same way you would other appointments, like a doctor’s visit or friend’s birthday party,” Amick says. “If it’s not on your calendar, you’re unlikely to follow through.”

3. Keep it local

If it feels like nothing you do can make a difference, consider focusing your energy closer to home. “People say things will never change, so there’s no point in trying,” Amick says. “It’s true that banner issues can take years and decades to change, but if you lobby to put a speed bump on your street, you will probably succeed in just a year or two.”

That’s the beauty of tackling problems in your own backyard. Join the local school board or zoning commission, write an op-ed for your hometown paper, campaign for local representatives—or even run for office yourself.

“At the local level, you don’t need as many voices to make an impact,” Ford says. “Anecdotally, I have heard that activists who focus on local issues feel like they are actually making a difference—and trickle-up politics can be a powerful way to make progress toward the larger-scale changes you want.”

Obama likened making national changes to turning the wheel of an ocean liner, where it can take a long time to pivot just a few degrees. On the other hand, a small, nimble motorboat can quickly reverse course.

“The conundrum of collective action is that it requires buy-in from lots of people; many of us have to take action in order to make big changes,” Ford says. “Each individual action may be just one drop in the ocean, but when you bring millions of people together, those drops add up and can have a powerful impact.”

For example, if you’re passionate about social media regulation for kids, lobby your own school district to go phone-free. If thousands of people across the country do the same, it can become a sea change.

4. Feel all the feels

Don’t freeze out the challenging emotions politics stirs up—like anxiety, outrage, fear, or despair. “It’s normal to want to reduce or get rid of them, but doing so can lead to political disengagement,” Ford says. “In addition, when we try to push feelings away, we can actually end up stewing and struggling with them for longer.”

Instead, allow yourself to sit with difficult emotions, explore them, and move through them. “Letting them blow through you, like leaves in the wind, allows the intensity to come down,” Ford says. “Remember that they are temporary—research has shown that emotions are relatively short-lived.”

What’s more, painful as they may be, they contain a gift. “Unpleasant feelings point us toward what truly matters to us and motivate people to share their perspective and take action,” Ford says. “They can be powerful opportunities to learn, grow, connect, discover, and make your voice heard.” If there’s a particular topic, from abortion to climate change, that triggers an intense response, consider leaning into making change around that issue.

And hopeless as it may seem at times, politics aren’t all doom and gloom. “Allow yourself to experience glimmers of inspiration and hope when they do occur,” Ford says. “Emotions like excitement, pride, and gratitude also drive action.”

Maybe you’re optimistic about a positive piece of legislation that passed or energized by a new candidate entering the race. Harness that momentum by sharing the good news on social media or volunteering for their campaign.

5. Connect to your community

Having satisfying relationships is the most powerful predictor of happiness, according to a landmark Harvard University study, and you’re more likely to experience positive emotions when you’re around people you love. “Many of the feelings associated with wellbeing—like gratitude and inspiration—are socially oriented,” Ford says. “Activism can be a great way to build social connectedness, so engage in politics in a way that helps you feel closer to others.” This can be as simple as having conversations with friends and family about current events or watching the presidential debate together.

“So much of the political despair people feel is intertwined with the loneliness epidemic,” Amick says. “Civic engagement is a salve.”

Through volunteering in your community or attending town council meetings, you can develop friendships with like-minded folks. A July 2021 study in Political Research Quarterly³ suggests that bonding with people who are working toward the same political goals as you improves physical and mental health.

Amick suggests pulling together a “political action pod”—a group of friends who come together to write letters and emails together—or a monthly current events club where you meet up to discuss a specific news story. “Research shows that activism can induce burnout,” Ford says. “But it’s more sustainable when we build communities around it.”

6. Cultivate compassion

An important piece of social connectedness is tapping into concern and sympathy for others. “People with high levels of compassion are more likely to engage in collective action that challenges the status quo,” Ford says. “It motivates us to help and protect others.”

To increase compassion, develop a loving-kindness meditation. Find a comfortable seat and focus your attention on your breath. Bring to mind someone who you love and who also cares deeply about you. Send kind thoughts to that person, perhaps wishing them peace, safety, and happiness. Whenever you’re ready, broaden this field of loving-kindness to a larger group, perhaps a community who is struggling.

“Finally, if you can, include people in another political party in your meditation,” Ford says. “This can bring us together and provide solace.”

When to seek mental health help

Pretty much everyone can benefit from therapy, so let’s just put that on the table. But if you’re not currently talking to a mental health professional?

“If political distress is interfering with your daily life to the point where you can’t keep up with your regular activities, that’s a sign to reach out to someone for support in managing your feelings,” Ford says.

If you haven’t gone to therapy before, start by asking your primary care doctor or friends you trust for recommendations. You can also search for a provider using the American Psychological Association’s Psychologist Locator or the National Register. And check out these seven tips on how to start therapy for the first time.