Contributing Writer – Jason Mayo
With the presidential election happening in real-time, it’s easy to feel a knot of anxiety tightening in your chest. Elections bring uncertainty, and for many of us, that “unknown” can be one of the hardest things to face. It’s normal to feel on edge and even overwhelmed during times like this. You’re not alone in feeling this way, and there are ways to take back a sense of calm when the world feels a bit too heavy.
Recognizing Election Stress
Elections impact more than the political landscape; they often touch on personal values, hopes for the future, and sometimes even our deepest fears. This time around, like many recent elections, people are feeling more anxious, more uncertain, and more keyed into what the outcomes might bring. If you’re losing sleep, feeling tense, or just mentally exhausted by the “what-ifs,” you’re definitely not alone. Many of us are on this emotional rollercoaster together.
Why It’s Normal to Feel Anxious
When things feel out of control, our minds and bodies naturally go into alert mode, trying to prepare us for any potential outcome. Right now, news, social media, and even casual conversations are full of strong opinions and potential outcomes. This makes it almost impossible to avoid feeling a bit tense. But know that feeling this way doesn’t mean you’re weak or overly sensitive—it just means you care.
Helpful Ways to Cope with Election-Related Anxiety
1. Limit Media Exposure
Constant news updates, debates, and social media can make the situation feel more overwhelming. Try setting boundaries around your media intake, like limiting your news check-ins to once or twice a day. Consider unfollowing or muting accounts that spark frustration or anxiety.
2. Practice Grounding Techniques
When you’re feeling that election tension, grounding exercises can help. A simple one to try is the “5-4-3-2-1” method: look around and name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise can help bring you back to the present moment.
3. Connect with Supportive People
Reach out to friends, family, or supportive communities who understand what you’re going through. Sometimes, sharing your thoughts out loud can help untangle them. If it feels helpful, let them know if you’re just looking to be heard rather than discuss opinions or outcomes.
4. Focus on What You Can Control
Even though the election outcome is beyond our control, there are many things you can do. Taking care of yourself by getting outside, eating well, and moving your body are small but powerful actions that contribute to mental and emotional resilience.
5. Mindfulness and Deep Breathing
Anxiety loves to pull our thoughts to future “what-ifs,” but mindfulness can help anchor us to the present. Try taking a few slow, deep breaths, focusing only on the rise and fall of your chest. Just a few minutes of this can calm your nervous system and clear your head.
Remember, This Too Shall Pass
No matter what happens, life goes on. Focusing on what grounds you and brings you peace—even if just for a moment—can help you face the next few days with steadiness. Remember, it’s okay to feel anxious; you don’t have to push your feelings away. Just know that in this moment, you’re part of a larger community of people experiencing the same thing. Together, we’ll navigate whatever comes our way.
Jason Mayo is the creator and founder of Sober Not Subtle. He is a certified recovery peer advocate at THRIVE Recovery Community and Outreach Center in New York. Jason currently holds the position of Community Outreach Coordinator of the THRIVE Everywhere Program – a community-based recovery supports program that offers free, non-clinical activities, workshops, and events.
Before working in recovery, Jason was owner and executive producer of award winning visual effects and animation companies in NYC.
He currently writes for The Sober Curator, has been a contributing writer for the Forbes Business Council, creator of the popular Dad blog Out-Numbered, and author of the children’s books, “Do Witches Make Fishes?” and “The Boy and the Billy Goat.”
Jason is passionate about advocating for people living with substance use disorder and mental health issues. His goal is to use humor, creativity, and lived experience to make a positive impact on the world.
Jason has been sober since March 25th, 2010.
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