The intensity of an election season can feel crushingly overwhelming. With media inundating us with updates, debates raging both on and offline, and emotions running at an all-time high, it’s no wonder so many of us feel strained. Intentionally staying grounded amid all this tension is essential for us to protect our mental and physical health. Let’s take a look at how you can take proactive steps to stay calm, resilient, and mentally strong as this year’s election season unfolds.

Set Boundaries on Media Consumption

One of the main stressors during an election cycle is the constant influx of news. So many of us find ourselves checking news updates, social media, and discussions way more than usual. While staying informed is important, research consistently shows that overexposure to news can increase anxiety, trigger stress, and affect our mood. The key is moderation. Here’s how to manage it:

• Designate specific times for news updates – instead of letting notifications run your day, choose one or two times to check the news. For instance, try setting aside 20 minutes in the morning and another 20 minutes in the evening. Whatever boundaries you set, hold them strongly.
• Consider a “media fast” – taking a break from specific apps or platforms can reduce your stress and give you mental space. Try logging out of social media for a few days, or set app timers if you need reminders to take a break.
• Avoid checking right before bed – viewing news before sleep can make it difficult to wind down, disrupt your sleep cycle, and affect your mood the following day.

By setting boundaries, you stay informed without letting the news dominate your mindset, leaving room for mental clarity.

Workout to Manage Stress

Exercise is a powerful antidote to stress, and election season is the perfect time to prioritize your fitness. Physical activity releases endorphins, reduces anxiety, and improves sleep quality, which all play an essential role in managing stress levels. Here are ways to maximize the mental health benefits of exercise:

• Establish a consistent workout routine – whether it’s weightlifting, running, martial arts, or yoga, a routine provides structure and stability. Aim for 30 minutes a day or at least 150 minutes of moderate exercise each week.
• Exercise earlier in the day – morning workouts can set a positive tone for the day and help you approach news and conversations with a calmer mindset. If mornings are tough, aim for mid-day activity to prevent evening stress from impacting your sleep.
• Explore calming activities like yoga or tai chi – while high-intensity workouts are great, low-intensity exercises also help with mental clarity. These practices encourage mindfulness, reduce cortisol levels, and improve flexibility, which benefits both your body and mind.

A consistent exercise routine will help you manage stress in a healthy way, offering a physical outlet for pent-up tension and anxiety.

Practice Mindfulness and Meditation

Mindfulness and meditation are scientifically backed methods for reducing stress, promoting relaxation, and sharpening focus. Mindfulness techniques, such as deep breathing exercises, meditation, and progressive relaxation, help clear your mind and ground you in the present moment. Here’s how to get started:

• Practice focused breathing – try deep belly breathing (diaphragmatic breathing) or some sort of intentional breathing. This could look like inhaling for a count of four, holding for four, and exhaling for four. Just five minutes a day of a dedicated breathing practice can significantly reduce stress and anxiety.
• Use guided meditation apps – apps like Calm, Insight Timer, or Headspace offer short, guided sessions tailored to reducing stress and promoting focus. These guided meditations can be done in the morning, after work, or before bed.
• Try body scan meditation – this practice involves mentally scanning each part of your body, noting areas of tension, and consciously relaxing them. It’s effective for stress relief and can be done lying down before bed or sitting quietly; a great thing to practice before bed.

Integrating mindfulness techniques into your day doesn’t require a significant time investment; even five to ten minutes can make a noticeable difference in your stress levels.

Stay Connected but Set Boundaries on Conversations

Maintaining healthy relationships is key for emotional well-being, but political seasons can put a unique and unusual strain on social interactions. Instead of isolating yourself, try connecting with others, but in a balanced way. Here are some ways to keep conversations healthy and productive:

• Choose your battles wisely – if political discussions are unavoidable, approach them with patience and an open mind. Avoid heated debates with people who aren’t willing to engage respectfully, and remember that not every disagreement needs to be resolved. Also, be sure to remember that you can’t argue with an idiot.
• Engage in activities with friends outside of political topics – plan activities that bring you joy or relaxation, like hiking, going to a concert, or maybe some time in the sauna. Spending quality time together without discussing politics can relieve stress and strengthen your bond.
• Be upfront about your boundaries – let friends or family members know when you’re taking a break from political discussions. Most people will respect your wishes if you communicate honestly.

Navigating relationships during an election season doesn’t have to be a source of stress. Set boundaries that protect your peace of mind while preserving the relationships that matter most.

Maintain Healthy Sleep Habits

Stress from current events often disrupts sleep, yet quality rest is one of the most effective ways to manage anxiety and improve resilience; this is a vicious cycle that so many fall victim to.

Sleep is essential for us to restore our minds, regulate our emotions, and strengthen our ability to handle stress. Here are some sleep tips to keep you on track:

• Create a consistent bedtime routine – aim to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your internal clock and makes it easier to fall asleep.
• Limit caffeine and screen time before bed – caffeine and screen light stimulate the brain, making it harder to relax. Avoid caffeine in the afternoon, and replace screens with a book or maybe some relaxing music as part of your bedtime routine.
• Make your sleep environment comfortable – consider blackout curtains, a sound machine, or essential oils like lavender to make your bedroom a restful sanctuary. Small adjustments can make a significant difference in sleep quality.

Good sleep habits are foundational to resilience and will support your ability to handle stressful situations with a clear mind.

Find an Outlet for Your Thoughts

During high-stress times, creative or productive outlets can help you process emotions and relieve stress. Many people find activities like journaling, painting, or cooking can be surprisingly therapeutic and centering. Here are some ideas for creative outlets to try:

• Journal regularly – writing down your thoughts can help you release stress, gain perspective, and identify patterns in your emotions. Try writing a quick reflection in the morning or evening to declutter your mind.
• Explore hobbies that bring joy – hobbies like cooking, woodworking, or gardening provide a sense of accomplishment and calm. They engage your hands and mind, giving you a break from the mental noise.
• Reconnect with nature – time spent in nature has been proven to reduce stress and improve mental clarity. Whether it’s a weekend hike, a walk in the park, or simply spending time in your yard, nature offers a grounding counterbalance to the stress of modern life.

These outlets don’t have to take up a lot of time, and they can add a sense of fulfillment to your day, giving you something to look forward to.

Reflect on Your Personal Values

When the world around you feels chaotic, it’s more important than ever to keep in touch with what makes you feel grounded, purposeful, and at peace. Reflect on your values and how you want to show up in the world. Here are a few ways to do this:

• Set a weekly intention – choose one value or theme to focus on each week, like patience, compassion, or courage. Write it down where you’ll see it regularly, and remind yourself of this intention when things get tense.
• Keep a gratitude journal – science shows us that gratitude can boost mood, reduce stress, and improve overall mental health. List three things you’re grateful for each day, no matter how small.
• Focus on actionable goals – instead of dwelling on things you can’t control, focus on areas where you can make a positive impact, whether it’s at work, with family, or in your community. Taking action helps you feel empowered and keeps you grounded in your values.

Staying connected to your core values will provide you with inner stability, helping you stay calm and resilient, no matter what comes your way.

Closing Thoughts on Protecting Your Peace in Stressful Times

Surviving the election cycle without sacrificing your health or peace of mind is absolutely possible, but only if and when you take steps to care for yourself. Setting boundaries, prioritizing exercise, connecting with others in a balanced way, and creating a stress-relief toolkit will empower you to handle these challenges with confidence and resilience. The election season will pass, but your physical and mental well-being are constants worth safeguarding.

By staying calm, focusing on what you can control, and dedicating time to recharge, you’ll come out of this season stronger, healthier, and ready for whatever comes next.