Election Day Stress: 7 Ways to Protect Your Mind, Heart and Sleep Today

Whatever your politics, Election Day can make your body feel like it’s bracing for something. Your shoulders creep up. Your phone gets checked every few minutes. Sleep gets lighter. And with the clocks having just gone back on Sunday, many people are also still adjusting to a shifted sleep schedule.

If that sounds familiar, you’re not imagining it, and you’re far from alone. In the American Psychological Association’s 2024 Stress in America survey, about 7 in 10 U.S. adults (69%) called the presidential election a significant source of stress, and that stress showed up across party lines.¹ This guide explains why it happens and what you can do about it today.

Why election stress is physical, not just mental

Your brain treats uncertainty as a possible threat. When an outcome feels unpredictable and important, the body’s stress response can switch on: heart rate and blood pressure may rise, muscles tense, and stress hormones like cortisol increase. Constant news and social media can keep that response “on” for hours.

Short-term stress is a normal part of life. The concern is stress that never fully settles, because it can interfere with sleep, raise blood pressure over time, and affect mood, digestion and focus. If you’re managing high blood pressure or diabetes, stress can also make daily numbers harder to keep steady (see Why Your Blood Sugar Spikes When You’re Stressed), so it’s worth paying attention to.

The good news is that small, simple habits can lower the temperature quickly.

1. Decide when you’ll check the news, in advance

Doomscrolling feels like staying informed, but it often just means staying activated. Pick two or three set times to check updates, such as late morning and early evening. Outside those windows, keep the news off. Planning ahead is easier than resisting in the moment.

2. Turn off push alerts

Every buzz is a tiny jolt of urgency. Silence news and social notifications for the day. Results will still be there when you choose to look, and early reports often change anyway.

3. Move your body, even a little

A 10-to-20 minute walk is one of the most reliable stress relievers available, with no equipment and no cost. Walking outdoors adds daylight and a change of scene, which helps interrupt looping thoughts. Curious how much exercise really matters as we age? Read 2 Days a Week: The Surprisingly Small Workout Habit That Protects You After 50.

4. Slow your breathing

When your mind is racing, slower breathing sends your body a calming signal. Try this for two minutes: breathe in through your nose for four counts, then out slowly through your mouth for six counts. The longer exhale is the key part. Repeat whenever you notice tension building.

If you’re keeping an eye on your numbers, you can check in with yourself afterward using our free Blood Pressure Log or jot down how you feel in the Health Journal. Both stay private in your browser.

5. Eat regular meals and go easy on caffeine and alcohol

Stress makes it tempting to skip meals, drink extra coffee, or pour a drink to take the edge off. Steady meals keep your energy and mood more even. Too much caffeine can heighten jitters and wreck sleep. Alcohol may feel relaxing at first but usually fragments sleep later in the night.

6. Connect with a person, not a feed

Talk to someone you trust, ideally about something other than politics. Cook together, take a walk, or call a friend. If conversations tend to turn tense, it’s perfectly fine to say, “I’d rather take a break from election talk today.” Real-world connection is one of the strongest buffers against stress we know of. For more on this, see our Mental Health guide and why human connection still matters.

7. Protect tonight’s sleep

This is the one that matters most, because poor sleep makes stress feel bigger the next day.

• Set a news cutoff at least an hour before bed. Results often come in late, and they will still be available in the morning.
• Keep your phone out of reach of the bed, or at least face-down on Do Not Disturb.
• Anchor your clock. After Sunday’s time change, get outdoor light in the morning and keep your usual bedtime. Consistency helps your body adjust faster. Our Sleep Planner can help you work backward from your wake-up time.
• Create a wind-down routine: dim lights, a warm shower, light stretching, or reading something calming.
• If you can’t sleep, don’t lie there battling the clock. Get up, do something quiet in low light, and return to bed when sleepy.

Want a fuller plan? Try Sleep Like It Matters: A 7-Day Reset for Better Nights After 50, understand The Stress-Sleep Loop, or browse our Sleep Health guide.

When to get extra support

Everyone feels stress sometimes. Reach out to a doctor or mental health professional if stress or anxiety is lasting for weeks, making it hard to function, or causing panic, constant dread, chest tightness, or trouble sleeping most nights.

If you or someone you know is in crisis or thinking about suicide, call or text 988 (the 988 Suicide & Crisis Lifeline), available 24/7. For a medical emergency such as chest pressure or severe difficulty breathing, call 911.

The bottom line

You can care deeply about what happens today and still protect your health while you wait. Limit the news, move your body, slow your breathing, stay connected to real people, and guard your sleep. Those small choices help your mind and body stay steady, whatever the headlines say tomorrow.

This article is for general education and isn’t a substitute for professional medical advice, diagnosis or treatment. Talk with a qualified healthcare professional about your personal health questions.

Sources

1. American Psychological Association, Stress in America 2024: A Nation in Political Turmoil (Harris Poll survey of more than 3,000 U.S. adults, Aug. 1–23, 2024). Release: APA Poll: Future of nation, economy and presidential election top U.S. stressors. Full survey resources: stressinamerica.org.
2. HealthDay, Poll Finds Most Americans Stressed Over Election, Future of Nation (Oct. 23, 2024), reporting the 69% figure.