How to Cope With Election Anxiety, According to Therapists

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Democratic vice presidential candidate Tim Walz took the stage in Atlanta just two days before the 2024 presidential election to rally supporters, addressing the election anxiety many people were feeling in the lead up to the big day. With the candidates largely neck and neck in the polls, Walz urged supporters to take action instead of feeling stuck in election-based dread.

“Get off the pollercoaster and do something proactive on this,” he said. “If you want to get rid of the anxiety, go vote.”

But let’s say you’ve already voted and that tense, stressful feeling just hasn’t gone away? Yeah, we can relate. If the stress from campaign season wasn’t enough, now that votes are being cast, a whole new wave of election anxiety is taking hold as we wait (maybe days) for results. It’s easy to get caught up in that anxious feeling, doom scrolling for hours in hopes that some new TikTok might shed light on what the heck is going on. It’s so easy, in fact, that our favorite Sesame Street characters are chiming in to give us some hope.

We all know staying in these feelings isn’t healthy, but how can you calm yourself down and quell that rising tide of anxiety? How can you actually relax? We talked to seven therapists to get their expert opinion, and polled the Teen Vogue staff on how they’re staying grounded amid the chaos.

How to Cope With Election Anxiety

As we wait for results to roll in, experts understand that the lack of control we have over the election can be distressing. Finding small ways to gain some control — like limiting our social media use or practicing mindfulness — can go a long way. Here’s some advice on how to cope with election anxiety as the votes are tallied:

Log Off

“It's crucial to stay vigilant about how election season dynamics can impact us. Be mindful of how certain political issues or headlines trigger intense emotional responses in you, as these reactions can cloud your judgment and pull you into unnecessary drama. Anxiety often happens when we feel out of control, so setting boundaries around media consumption is one way to regain control and avoid becoming overwhelmed. Focus on constructive conversations and activities that foster understanding rather than deepening divisions.” -Dr. Scott Lyons, PhD

Follow Your Own Rules

“Many teens feel pressure to be constantly informed about election updates, but this can quickly become overwhelming. I encourage setting specific times to check news from 1 to 2 trusted sources, rather than doom-scrolling through social media. This balanced approach helps you stay informed while protecting your mental health.” -Shannon Hanrahan, PsyD, PhD, LMFT, board president of the California Association of Marriage and Family Therapists

Visit Friends and Family

“Practicing mindfulness and grounding exercises can help you stay in the present. Spend time with loved ones, engage in physical activities, and do self care. Focus on the things that are in your control so that you are not feeling helpless while waiting for the election results.” -Bisma Anwar, LPC, LMHC, Talkspace therapist

Figure Out What You Can Control

“When processing an election loss, it's helpful to distinguish between what you can and cannot control. While you can't control the overall outcome, you can control how you respond, how you support others, and how you continue to advocate for issues that matter to you. Focus your energy on these actionable areas and reach out to trusted adults, friends, or mental health professionals who can provide support.” -Robin Andersen, LMFT, past board president of the California Association of Marriage and Family Therapists

Breathe

“As we wait for election results, our bodies can get stuck in a fight-or-flight response. Taking moments throughout the day to practice grounding exercises – like feeling your feet on the floor, noticing five things you can see, or taking ten slow breaths – can help reset your nervous system and reduce anxiety.” -Joy Alafia, executive director of the California Association of Marriage and Family Therapists

How to Cope If Your Candidate Loses

Once we’re past the waiting stage, a new kind of anxiety and stress can hit if our preferred candidate loses. It’s so understandable — there’s a lot on the line. If you’re feeling distraught by the election results, these experts offered advice on how to refocus your thoughts and ease the stress you’re feeling about the coming years.

Take Action

“While it can be distressing if your candidate loses, remember we as Americans are more alike than different. You can also stay active and advocate for causes that are important to you no matter the outcome. Taking action can help with disappointment and stress.” -Jill Daino, LCSW-R, Talkspace therapist

But Also Take Breaks

"If you're struggling with intense emotions after an election, remember that it's okay to take breaks from news and social media while still staying engaged. Creating a balance between being informed and protecting your mental health is crucial for sustainable civic engagement." -Holly Daniels, PhD, LMFT, managing director of Clinical Affairs, of the California Association of Marriage and Family Therapists

How to Relax

Ok, you’ve put the phone down, turned the TV off, and asked your mom to stop yapping about polls. What comes next? Sitting and staring at a wall probably won’t cut it in terms of calming your dread, so I asked the Teen Vogue team how they’re keeping their brains busy and their dread at bay (or at least trying to).

Get Hands On

As I anxiously await the results, I’ll be sewing, crocheting, and weaving to keep my hands and my brain busy — and my eyes off a screen. These kinds of projects hold my attention so well that I find little opportunity for worry when I’m doing them. Who knows, I might emerge from election week with a whole new DIY wardrobe.

Whip Up Some Comfort Food

Allegra Kirkland, our politics director, has been hitting the kitchen to calm her stress (which, given her job title, you can imagine is significant). She’s made turkey chili, her mom’s arroz con pollo, and other comfort dishes she can heat up quickly when her “brain is made of swiss cheese.”

Go Outside

Alyssa Hardy, Teen Vogue’s contributing style director, is lacing up her running shoes to cope with election anxiety. She’ll be running, heading to the vintage store, and watching Gossip Girl as a way to calm her mind.

Revisit Your Favorite Characters

P. Claire Dodson, senior culture editor, is turning to some classic comfort TV. She’s also rewatching Gossip Girl instead of doom scrolling, and playing video games to keep her brain busy.

Practice Mindfulness

Skyli Alvarez, Teen Vogue editorial assistant, is setting a timer for every 15 to 20 minutes. When the alarm rings, she’ll write down everything she observes in that moment. “[It] surprisingly helps me feel very present,” she says.

Find a Mental Escape

News writer Angie Jaime will be tending to her neglected Animal Crossing islanders to cope with election stress. Playing comforting games helps her keep her mind off anxiety-inducing reality.

Originally Appeared on Teen Vogue