Do your shoulders tense up when you hear a candidate speak? Does your stomach twist into knots when a family member brings up politics over dinner? You’re not alone.

According to a recent poll by the American Psychiatric Association, nearly three-quarters (73%) of Americans report feeling anxious about the upcoming presidential election. Another survey by Pew Research Center found that about two in three U.S. adults find politics exhausting.

Why Does Election Season Feel Overwhelming?

“Election season can be stressful because there are a lot of unknowns,” says Dr. Dakari Quimby, LA-based psychologist and assistant professor of psychiatry and behavioral sciences at the University of Southern California. People worry about who will win and how their decisions will impact policies, the economy, and, in turn, voters’ daily lives.

This anxiety is further fueled by fear-based campaign messaging. Dr. Reneé Carr, clinical psychologist and host of Politics & Psychology podcast, explains that when you internalize these threats and feel helpless to protect yourself or others, your stress response is activated. And it increases as the final election day draws near.

Given how politics has become more intertwined with personal identity, many people also find it difficult to separate political beliefs from their overall sense of self, leading to more intense emotional reactions, notes licensed clinical psychologist Dr. Amanda Mead. This can make you feel more strongly about those with opposing views, which can strain relationships and add to the emotional distress, says Dr. Mead.

What Can You Do About It?

“Staying mentally well during election season is important, particularly for BIPOC communities, who might feel more deeply affected by the rhetoric of campaigns and outcomes of elections,” says Dr. Quimby.

With political frenzy about to hit crescendo in coming weeks, here are a few coping strategies to protect your mental health while staying informed during this election cycle and beyond:

• Manage your expectations: “Remember that campaign messaging that makes you depressed, stressed, or anxious is fear-based messaging with the ultimate goal of controlling your voting behavior,” says Dr. Carr. Take back your power by recognizing political rhetoric for what it is and managing your election expectations. “No president or political party will fully save or ruin your life. So decrease stress by decreasing unrealistic expectations for either of the possible election outcomes,” Dr. Carr adds.
• Watch your media diet: Ask yourself how much news and media exposure is sufficient to keep you informed and how much will lead you to spiral and ruminate. “Everyone has their limit, and it’s important to know when you’re approaching yours,” says Dr. Paul Greene, director at Manhattan Center for Cognitive Behavioral Therapy. It’s also crucial to stick to reliable sources. “This helps avoid the stress of misinformation and news overload,” notes Dr. Quimby. Additionally, set boundaries around when you consume election-related information. For example, avoid it right before bed as election stress could disrupt your sleep, says Dr. Mead.
• Focus on what’s within control: Whether it’s voting, helping out in a campaign, or participating in community projects, take action where you can, as it will make you feel more in control, says Dr. Quimby.
• Connect with others: Find comfort and strength in community groups, whether online or in person. “Sharing what you’re thinking with others who understand may be reassuring,” says Dr. Quimby. However, be mindful that it doesn’t turn into group catastrophizing. “Group catastrophizing happens when people come together and amplify each other’s fears or anxieties, focusing on worst-case scenarios,” explains Dr. Mead. “While it’s important to share concerns, try to avoid conversations that spiral into collective panic, as this can increase stress instead of relieving it,” she adds.
• Agree to disagree: Not everyone will share your perspective, and that’s okay. Besides, “there’s very little chance of them changing their mind even after hearing your argument,” says Dr. Michele Leno, licensed psychologist and host of Mind Matters with Dr. Michele. So, try to keep an open mind and lead with curiosity instead of judgment. It can also help to separate the person from their political views. If you’re unsure how the conversation will end, Dr. Leno recommends avoiding political discussions altogether, especially at work, family dinners, and other social gatherings.
• Don’t neglect self-care: When stress takes over, your brain shifts into fight-or-flight mode. This heightened state makes you prone to extreme, all-or-nothing thinking. For example, viewing events in absolutes—like “everything is terrible” or “nothing will go right.” “When the brain is locked into this survival mindset, it’s hard to approach problems with a balanced perspective, which can intensify feelings of anxiety, irritability, and overwhelm,” explains Dr. Mead. That’s why it’s important to engage in self-care activities that help regulate your nervous system like getting enough sleep, eating nourishing meals, and regular physical activity.
• Tap into your creativity: According to Dr. Mead, the neural connections formed during creative processes strengthen emotional regulation. So incorporating creativity into your routine, whether through coloring, journaling, baking, crafting, or something else, can help you manage stress and stay grounded in the present moment.

If you notice that election-related anxiety is impacting your ability to function normally, consider talking to a licensed mental health professional asap, as they can help you cope.