It’s not easy to hide from a historic national election.
Even remote locations have cell reception or WiFi, and few of us have the kind of willpower required to step away from our smartphones, TVs and computers until results are in. But following every prediction, twist and dispute in real time can wear us down fast.
If you’d like to keep your anxiety at a minimum and protect your peace this week, you’re not alone. Here are some ways to lessen the strain of Election Day on your mental health, while staying on the grid and conscious.
Understand why we’re like this
The election has you on edge, and thinking about it nonstop makes your stomach hurt. So why are you still scrolling endlessly on X, TikTok and news sites?
“When we feel like things are out of our control, we look for information as a way to feel like things are in our control,” says Jonathan Horowitz, founder of the SF Stress and Anxiety Center.
That might mean reading up on the latest polls or refreshing for early results. Seeking out information can make you feel like you’re being conscientious because you are trying to understand what’s happening. Unfortunately, says Horowitz, it’s ultimately of limited value and can lead to burnout.
“If you’re anxious about the election or politics or things that are outside of your control, then you’re going to be in that state of anxiety and carry it over into other things, like your job or relationships,” says Horowitz.
Pay attention to your body. If you’re feeling tightness in your chest, your blood pressure increase, shortness of breath, restlessness or fatigue, those are all signs your stress levels are too high. Being in a state of hypervigilance can be exhausting.
Focus on what you can do
Instead of spiraling about something that is out of your control, turn your energy to things that have an impact. For politics, that might mean shifting your attention to local races and issues or getting involved with groups and causes that are doing work you support year round.
“If things don’t go your way, remember this is a marathon, not a sprint,” says Horowitz. “One of the things that’s most dangerous is when people get overly enthusiastic and that can rebound into cynicism and withdrawal.”
Practice information moderation
Is your phone constantly pinging with notifications? Turn them off entirely this week or set them to appear as a digest at times when they are welcome.
For example, on an iPhone, you could bundle up all news and social media apps and schedule a summary to appear after every meal (so you aren’t hangry), once a day (if you want maximum peace) or every few hours. On iOS, turn on Scheduled Summary in Settings → Notifications and choose what time you’d like to see saved-up notifications from selected apps.
If you’re tempted to crack open social media, don’t do it before a big meeting or class or any other time when you need to be focused. When you do check the news or social media apps, set a time limit so you’re not sucked into a bottomless pit of political posts. Think of your attention like a limited resource and spend it wisely. On an iPhone, you can set time limits for each app in Settings → Screen Time → App Limits. On an Android phone, you’ll find time limits for apps in Settings → Digital Wellbeing & Parental Controls.
Let your friends and family know ahead of time if you’d prefer not to be bombarded with messages and calls about the election. Mute any overactive group chats for the day.
Play a silly little game
“Stare at your phone more” isn’t typical de-stressing advice, but meditative games can be an escape. If you have a favorite cozy or casual smartphone game, turn your device on to Do Not Disturb and take 20 minutes to crush candy or drop blocks.
“Distract yourself enough to break that loop and remind you that there are other things going on in the world,” says Horowitz.
Some of our recommendations for silly little games include Hidden Folks, Suika Game, What the Golf?, Monument Valley and Two Dots. You can opt for a classic like Candy Crush or something a little more mentally challenging like a crossword puzzle.
Watch low-stakes TV shows
Television is a classic way to turn off your brain, and you have more control over potential stressors than when watching TikTok, Reels or YouTube. We asked our television critic Lili Loofbourow to recommend shows that can transport your brain to a fictional world where it isn’t Election Day. Here’s what she recommended:
— “Land of Women” is a silly and pleasant thriller starring Eva Longoria (and Carmen Maura playing her mother) prominently featuring gorgeous vineyards and mostly filmed in Spain.
— FX’s “English Teacher” is the best comedy on TV right now, and it isn’t close.
— “It’s Florida, Man,” from the “Eastbound & Down” crew, features eccentrics from Florida narrating extremely odd experiences they’ve had, which the show illustrates with elaborate reenactments.
— If you want a chewy period comedy that metabolizes plenty of darkness, Netflix’s ludic adaptation “The Decameron” brings an epic cast together including Tony Hale, Saoirse-Monica Jackson and Zosia Mamet.
— Though not soothing in the least, “The Sympathizer” and “Shogun” have the advantages of pulling you into a space that’s pretty alien to our own place and time, which can feel like a relief.
— Then there’s standard fare like “Only Murders in the Building” and “Slow Horses” for those who derive comfort from murder mysteries and spy thrillers.
Yeah, you should probably take a walk
Someone telling you to take a walk for your mental health is the worst. So apologies in advance.
Take a stroll outside where you can get some sun, relax your eyes and listen to the sounds of birds. You can also do whatever physical activity you enjoy most, whether it’s a bike ride or a yoga class. Taking a real break will make it easier for you to do more, and care more, after the results are in.
“To stay effective in the long run, you have to disengage in the short run or you’re going to burn yourself out,” says Horowitz.