With the 2024 election upon us, you may be experiencing mounting stress or anxiety. Constant news, updates, contentious discussions and uncertain outcomes can cause feelings of stress, anxiety, isolation or even depression.
If you’re feeling this way, you’re certainly not alone.
“Many people, even those who are typically unbothered by political events, experience heightened emotions during election season,” says Jennifer Rudo, coordinator of wellness programming and mentoring at Jewish Community Services. “What’s important to remember is that there are practical ways to help manage these feelings and prioritize your mental well-being.”
Rudo suggests a helpful first step: set boundaries around media consumption.
“Constantly consuming election coverage can make stress feel overwhelming,” she says. Limiting your news intake to specific times of day, turning off notifications, or skipping heated social media debates can reduce stress. For some, a quick news check in the morning provides just enough information without taking over the day, Rudo says. Taking breaks from the media isn’t ignoring reality; it’s about preserving mental space for things within your control.
Beyond setting boundaries, other strategies can also help you stay balanced and protect your mental health during this election season.
Engage in Physical Activity
“Engaging in physical activities is one of the most effective ways to manage stress and improve your mood,” says Kenneth Clemons, behavioral health and wellness educator with JCS.
Even a brisk walk, a yoga session or a few minutes of stretching can help reset the mind. “Exercise stimulates the release of endorphins, which are known to reduce stress and elevate mood. This doesn’t need to be an intense workout — even moderate physical activity can help release built-up tension,” Clemons says.
Connecting with Others (Without Political Talk)
When election stress makes socializing feel difficult, it’s tempting to withdraw. Isolation can often make anxiety worse.
If you’re not comfortable discussing your feelings about the election, consider reaching out to friends or family members just to chat about other topics. Simple activities, like enjoying a meal with loved ones or joining a group workout, can provide a grounding connection and a sense of normalcy.
Practicing Mindfulness Techniques
Mindfulness is a proven way to bring your attention to the present moment, helping to reduce anxiety and stress. Techniques like deep breathing or meditation can be done almost anywhere and often take only a few minutes.
Practicing mindfulness helps remind us that while we can’t control external events, we can influence our inner response.
Seeking Professional Support if Needed
If your stress levels are becoming overwhelming or if you’re feeling persistently anxious or depressed, reaching out to a mental health professional is a positive step. Therapists can provide a safe space to discuss your feelings without judgment. They can also offer coping strategies tailored to your specific needs, helping you to build resilience and maintain emotional balance.
Navigating election stress is challenging, but managing your mental health is entirely within reach. Take one day at a time, focus on what you can control and remember you’re not alone.
Jennifer Rudo is the coordinator of wellness programming and mentoring at JCS. Kenneth Clemons is a behavioral health and wellness educator at JCS.
Jewish Community Services provides programs and services for people of all ages and backgrounds, helping them achieve their goals, enhance their well-being, and maximize their independence. To learn more, visit jcsbalt.org or 410-466-9200.
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