Staying Zen While Watching Democracy at Work: Election Season Stress-Reduction Tips

With election season in full swing, you may have found yourself tuning into the news more often than ever—whether by choice or by sheer necessity (hey, social media algorithms). But what happens when your heart rate goes up with every headline? Let’s protect your peace and keep that election-season anxiety at a minimum.

1. Mindfulness Moment: Breathe, Don’t Scroll

One of the easiest, most effective ways to keep your election anxiety at low is to simply breathe. Studies have shown that deep breathing can significantly reduce stress and enhance mental clarity (Harvard Health Publishing, 2020). So, next time you catch yourself doom-scrolling, try taking a deep breath instead. Set your phone down, close your eyes, and let yourself reset. Your brain (and probably your sleep) will thank you.

Source: Harvard Health Publishing

2. Pick Your Political “Dosage”

In the same way a balanced diet can improve physical health, a balanced "news diet" can improve mental well-being. Studies suggest that excessive news consumption during high-stress times can exacerbate anxiety and stress (American Psychological Association, 2021). So consider limiting yourself to a set “news window” each day, rather than constant updates. This approach keeps you informed without overwhelming your mind.

Source: American Psychological Association

3. Have a "Refrain” for Tough Conversations

Political discussions can bring out the intense side in all of us, but having a mindful plan can help keep things calm. For instance, you might adopt a mental mantra like, “This is temporary,” or, “Let’s agree to disagree.” Research from Georgetown University’s Emotion and Social Resilience Lab highlights that grounding statements help to defuse challenging conversations by reinforcing our emotional boundaries (Georgetown University, 2019).

Source: Georgetown University

4. Practice the Art of the Pause

The “pause” is a DBT (Dialectical Behavior Therapy) technique that helps us react more mindfully. Pausing allows us to reflect and recompose before responding to someone, reducing the chances of impulsive or reactive replies. The Mayo Clinic’s research shows that practicing this kind of “mindful pause” can improve relationships and help us handle tense moments with greater calm and resilience (Mayo Clinic, 2020).

Source: Mayo Clinic

5. Ground Yourself in the Bigger Picture

The stress of election season can be intense, but remember, it comes and goes. What grounds you—family, hobbies, your own personal growth—is lasting. Studies on resilience and stress management from the National Institute of Mental Health encourage grounding in the present and practicing gratitude as powerful tools for managing anxiety (NIMH, 2022). A balanced focus helps protect your mental well-being and reminds you of what truly matters.

Source: National Institute of Mental Health

Basically

Election season may be a whirlwind, but mindfulness can help you stay rooted amid the storm. Embrace these techniques as your mental toolkit, and remember, no matter how high tensions rise, your peace is always worth protecting.