MADISON, Wis. – The 2024 election is just days away and many people are feeling stressed about the outcome. 

In these final days before and around the election, it is important to have concrete stress management tools in place and have a plan for election night, according to Shilagh Mirgain, distinguished psychologist, UW Health.

“Focus on what you can control and what can foster your joy, like doing a hobby or seeing friends,” she said. “That will fill up your cup with positivity and you will feel more resilient to handle uncertainly leading up to the election.”

Stress, especially chronic stress, can impact your immune system, cardiovascular health and mental health, so developing healthy stress management tools like exercising regularly, getting outside in nature, engaging in mindfulness breathing techniques, prioritizing sleep, not isolating yourself and finding like-minded people for support can help manage it, she said. 

Election night has specific challenges as results might not be available that night, and it can be stressful to be glued to the TV all night watching results come in, according to Mirgain. 

“Have a plan to give yourself breaks from the election television coverage, such as exercising, spending time with friends, watching a movie or reading a book,” she said.

In the days leading up to the election and on election night, planning safe habits around social media use will also make a big difference. It is easy to get caught in “doom scrolling” and reading articles that provoke fear, Mirgain said.

“The ‘poller-coaster’ on social media, where you see polls that show your candidate is up one day and down the next, can cause anxiety,” she said. “Make a plan to limit your social media use and don’t check before bed or in the middle of the night.”

It is also very likely there will be friends and family who vote for different candidates, and deciding on boundaries before getting together can make for better interactions, especially as the holidays approach, Mirgain said. 

“In the event that a loved one brings up a political opinion or candidate you disagree with, be prepared to say that you respectfully disagree but would like to talk about something else, for example,” she said. “Focus on what you have in common, and friends and family can still bring value and joy to your life even if you have differing views and did not vote the same way.”

In the end, focusing on what you can control, like your vote, can be a helpful and positive action to take, Mirgain said. 

“The election season can seem overwhelming but having management tools in place and taking positive action like voting can make a difference,” she said. 

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