Stressed About Election Night? Here’s How to Stay Calm (and Sane) as Results Roll In

As the 2024 presidential election heats up, so has everyone’s stress level. No matter what side of the aisle you fall on, the non-stop news, social media battles, and high-stakes debates are enough to make anyone’s anxiety spike. With so much political polarization and media frenzy, it’s easy to feel emotionally drained, frustrated, or on edge.

And on election night, all this stress and anxiety come to a head. For one, the waiting game for results is essentially a psychological roller coaster, says Harris Stratyner, PhD, a NYC-based psychologist. Plus, the uncertainty of the outcome— which can potentially affect your life in very personal ways—also weighs very heavily on voters during election night, Stratyner says.

But recognizing your triggers, setting boundaries, and being intentional about self-care can help you take back control. Here’s how to keep calm and navigate election night stress (and the post-election fatigue that may inevitably follow).

11 tips on how to deal with stress on election night

Stress may feel like a given on election night, but there are some things you can do to make it through without becoming overwhelmed. Try out the following tips:

1. Identify triggers

In the days or weeks leading up to election night, pay attention to how you feel and pinpoint what triggers your stress. “Is it certain conversations, social media, or news broadcasts?” Stratyner says. Once you identify these triggers, you can develop specific strategies and plan ahead of time to avoid (or at least better manage) stress on election night.

2. Stay informed, but set limits

Find yourself glued to the TV? You might be overdoing it a bit, especially if you’re hearing the same general info over and over again. “Listening to news coverage repeatedly is stressful,” Stratyner says. While it’s important to stay informed, setting limits for yourself is just as crucial.

“Set specific times for consuming news and take breaks to avoid becoming overwhelmed,” he says. Maybe you stick to checking the news every hour or half hour instead of consistently. The same goes for social media: “Limit your time spent on phones and try to check results only at specific intervals,” Stratyner says.

3. Avoid heated discussions

Talking politics, even with loved ones, can get heated and ramp up stress fast, says Stratyner. Try to avoid the arguments and instead aim for respectful, constructive chats—or none at all. Maybe you’ve opted to limit conversation to short phone calls or text threads, or you’ve even chosen to watch the election alone. Do whatever’s going to help lower your stress.

This also applies to online discussion. You don’t have to dive into every debate on social media or chat forum. If someone’s post offends you, feel free to block or mute the person, Stratyner adds.

4. Connect with supportive people

We know this can technically contradict the above tip, but if you have a go-to comfort person (or group of people), reaching out to them on election night can be a lifeline. Talking with them can provide a safe space to discuss your concerns about the election results and blow off some steam.

This can make all the difference to alleviating stress when the stakes feel so high, Stratyner says. And maybe after the venting sesh, you switch the topic to something fun and light.

5. Find a relaxing distraction

While it might be tough to tear yourself away from the news coverage (especially as the results start pouring in), sometimes a good ol’ distraction is just what the doctor ordered to help de-stress. Calming activities like reading, binge-watching Netflix, or yoga, “can serve as an escape route,” Stratyner says. Even some quick breathwork exercises to relieve stress can work wonders.

6. Fit in a workout

Nothing helps to calm the nerves like a good sweat session. Exercise is a natural stress reliever, Stratyner says. He’s right—it boosts those feel-good endorphins and improves mood. Even a brisk 10-minute walk around the block can help release anxious energy on election night. (Just try not to bring, or look at, your phone!)

Other great exercises for stress include running, dance cardio, yoga, or even rowing—the rhythmic movements can help relax your mind, according to Penn State.

7. Practice mindfulness and stress-reduction techniques

Your mind is racing. Your heart is pounding. With all the stress and (hope? excitement?) of election night, you might feel like you’re on a tilt-a-whirl, and want to get the heck off.

Beyond taking a few deep breaths, there are some other relaxation methods you can try to calm your body and mind. Meditation and mindfulness are great options, as they help you slow down and put things into perspective. Stratyner also recommends trying progressive muscle relaxation—i.e., the practice of tensing and releasing each muscle until each one is relaxed.

Not sure where to start? Apps like Calm or Headspace can offer guided meditations to ease anxiety and help you sleep better, Stratyner adds.

8. Have a restorative bedtime routine

The votes may still be rolling in overnight, but getting to bed at a decent hour should still be a top priority. This involves sticking to your bedtime routine or instilling some new practices that help you wind down. Begin by shutting off the TV and trying to stop scrolling on social media. The screens may overstimulate your brain and affect your sleep, Stratyner says.

Next, turn down any bright lights, unplug electronics, and then read a peaceful book, listen to soft music, or take a warm bath. These calming activities will send the signal to your brain that it’s time to go offline and hit the hay.

“Setting up a calm and restful space to reset will dramatically increase your odds of getting a good night’s sleep, even during a tense election night,” Stratyner says.

9. Limit caffeine and big meals before sleep

Watching TV already lends itself to some pretty delicious snacking opportunity, but when you’re stressed? That snacking urge is often amplified. Don’t get us wrong: It’s totally okay to indulge in some comfort food when you need it. But overdoing it with lots of sugar or caffeine can actually have the opposite effect on your stress levels, and may “interfere with your sleep cycle,” Stratyner says.

Instead, think about having food and drinks that’ll help you relax. For example, a warm cup of chamomile tea is a nice option for calming the nerves, he says.

10. Write it down

Sometimes the best way to get stressful thoughts out of your head is to get them down on paper. “If your mind is racing, try journaling,” Stratyner says. Journaling can help you make sense of your worries and, at the same time, get anxiety out of your system, he says. You may find this helps you get to sleep faster, too.

11. Remember what you have power over, and surrender what you don’t

Feeling anxious (or even helpless) as the polls roll in? Focus on what you can do about it, Stratyner says. “Remind yourself that you voted, and you are no longer in control of the outcome.”

And if the results don’t go the way you hoped, remember: You can always take action after the election. Channel your energy into volunteering for a cause you believe in or participating in community discussions, Stratyner says. “This can help you regain a sense of agency and purpose.”

What is an election night “hangover?” 

Say you’ve survived election night and did all the things to reduce your stress and keep calm. Unfortunately, there’s still a chance you might feel like crap the next day.

An election night “hangover” is the mental and physical crash after a high-stakes election (similar to how you might feel after a night of overdrinking), Stratyner says. All the pre-election stress, anxiety, and fear can lead to insomnia, emotional highs and lows, and exhaustion from endless news and debates, he says. Depending on the results, it might also bring stress, anger, or excitement.

If you get hit with an election “hangover,” it’s important to slow down and take care of yourself. Here are Stratyner’s tips for managing post-election stress and fatigue:

• Rest, drink plenty of water, and eat nutrient-dense foods to replenish your body
• Take a break from news and social media to prevent burnout
• Do things that make you feel good like walking, reading, or spending time with loved ones
• Meditate, exercise, or journal to relieve stress