Election night can be a roller coaster of emotions. That’s never been more true with today’s political climate and everything that’s at stake. It’s no secret this may be the most important election of our lifetime. With all that pressure, it’s completely normal to feel stressed and it’s critical to be sure you’re taking time to care for emotional and mental health.
If you’re finding yourself tense, anxious, or even exhausted leading up to election night, you’re not alone. Many people feel this mix of excitement and worry because the stakes are so high. To make it through the evening with your mental well-being intact, self-care is key. Here are some simple, effective ways to take care of yourself on election night, no matter what the results might bring.
Keep Your Expectations Realistic
The first thing to remember is that election results may not be finalized right away. With so many people voting early or by mail, the counting process can take longer than usual. It’s best to prepare for some uncertainty and keep your expectations realistic. Rather than hoping for immediate answers, try to remind yourself that the process may take days—or even weeks—to settle. By mentally preparing for this, you can avoid feeling as anxious about not knowing the full results right away.
Another way to manage expectations is to set goals for yourself that are within your control. Remind yourself that casting your vote is a powerful action and that your participation matters. Focusing on what you’ve contributed rather than the unknown can help ease some of the stress and keep you grounded in the good you’re putting into the world.
Take Breaks from the News
It can be tempting to follow every update, but non-stop news coverage can be overwhelming and exhausting. Try setting specific times to check for updates rather than refreshing news feeds constantly. Maybe check once an hour or even just a few times throughout the night. If you’re watching election coverage on TV, consider stepping away during breaks or commercials to do something that you enjoy.
Taking regular breaks helps prevent “election fatigue” and gives your brain time to reset. During these breaks, consider doing activities that have nothing to do with politics—like reading a book, doing some light exercise, or enjoying a hobby. Limiting screen time can help you stay balanced and keep anxiety in check.
Make a Plan for Some Social Time
Election night is easier to handle when you’re not alone. Spending time with people who share your values and care about the same issues you do can help you feel more supported. Whether it’s a few close friends or family members, being around others who “get it” can be comforting and reduce the sense of isolation. You could plan a small election watch party (virtual or in person) or schedule a video call where you can check in on each other. You might even make it fun by sharing snacks, games, or having an election-themed playlist to help ease the tension.
This kind of shared experience can make a big difference. You’re not just connecting with others—you’re building a supportive space where people can celebrate or console one another. Plus, talking with friends who have similar values can offer helpful perspectives and keep things in focus, even when the results may be uncertain.
Practice Mindfulness and Relaxation Techniques
If you’re feeling particularly tense or overwhelmed, try simple mindfulness techniques to stay grounded. Even a few minutes of focused breathing can make a difference. Here’s a quick exercise to try:
- Take a slow, deep breath in, counting to four.
- Hold the breath for a count of four.
- Slowly exhale to a count of four.
- Repeat this for a few minutes, focusing on the feeling of your breath.
This simple technique helps relax your mind and body and can reduce stress quickly. Apps like Headspace, Calm, or Insight Timer offer short, guided exercises that you can do during breaks or anytime you need to refocus.
For added relaxation, consider using a calming essential oil (like lavender) or a warm cup of herbal tea. These small sensory experiences can add to the calming effect, helping you feel more grounded and less caught up in the moment’s intensity.
Have Activities Planned Ahead of Time to Keep Your Mind Busy
Sometimes, the best way to manage election-night stress is to keep your mind occupied with something else. Have a few easy, enjoyable activities ready that you can switch to when you need a break from the news. Some ideas include:
- Creative Outlets: Try drawing, painting, journaling, or any craft that lets you express yourself without focusing on the results.
- Watch a Favorite Show or Movie: Choose something light-hearted or inspiring to lift your spirits.
- Exercise or Stretch: Physical activity, even a few minutes of stretching, can help relieve tension in your body and improve your mood.
These activities provide a break from thinking about the election and offer a positive way to spend the evening.
Plan for Positive Action After the Election
Election night isn’t the end of your involvement. No matter the results, you can make a difference long after the votes are counted. Consider making a post-election action plan with positive steps you can take, like:
- Volunteering: Many organizations welcome volunteers to help with ongoing issues like environmental protection, social justice, and community outreach.
- Joining Local Government Meetings: Your voice matters beyond election night. Attend city council meetings or school board sessions to stay engaged and make your opinions heard.
- Supporting Community Groups: Connect with local groups that support causes you believe in, from climate action to social justice. These organizations can offer a way to stay involved, meet like-minded people, and keep up the momentum for positive change.
Having a plan for action after the election can help you feel empowered and remind you that there’s always more to do to make a difference.
Remember That You’re Not Alone
It’s normal to have big emotions on election night. You may feel hopeful, nervous, disappointed, or even exhausted—and that’s okay. You’re not alone in feeling this way. Many others are experiencing the same emotions, and there are communities and people who understand and support you. Reach out to friends, family, or even online groups where you can share your thoughts and find encouragement.
Find Comfort in Community
If you’re finding it hard to handle everything on your own, look for virtual or local communities offering support and encouragement. Some organizations offer safe online spaces to connect, share concerns, and even participate in positive activities that focus on the future. Being part of a larger community can help you feel supported, regardless of the election results.
Election night may be intense, but you’re not facing it alone. By taking care of yourself, staying connected with others, and planning for positive action, you can handle whatever comes next.
