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Key points
- Replace social media with Tetris to refocus and ease panic symptoms within your nervous system.
- Protect high-quality sleep by creating a screen-free wind-down time.
- Create a morning "worry window" to limit exposure to election-related stress.
Election day is here, and with it, heightened feelings of panic are sweeping across the United States. An alarming rise in anxiety and panic disorders has been observed since the onset of COVID-19, compounded by limited access to quality therapy, particularly for high-risk groups like parents and men. Election cycles exacerbate this, as ads designed to stoke fear target voters, with billions spent on campaign messaging this year.
Here are three expert-backed strategies to help you manage election anxiety and keep your calm in the midst of the political storm:
1. Replace Social Media With Tetris
Scrolling through social media during election season can be overwhelming, as political messages often aim to provoke fear. To counteract this, consider replacing screen time with a quick Tetris session. Studies have shown that Tetris can significantly reduce panic symptoms, particularly in those with posttraumatic stress disorder (PTSD). Why? The game’s visual-spatial demands are highly energy-intensive, forcing your brain to focus and slowing down anxious thoughts. If you feel chest tightness, nausea, or tingling, take a break and play a few minutes of Tetris. Your mind will start to shift from stress to calm, helping to ease symptoms.
Try it out: Notice panic symptoms? Open Tetris on your phone and play for a few minutes. Keep a notes document on your device to track any changes in symptoms.
2. Protect High-Quality Sleep
Sleep is crucial for emotional regulation, but election season often disrupts it. Poor sleep makes it easier to feel anxious, and political ads exploit these vulnerabilities. Ensuring high-quality sleep by setting firm bedtime boundaries can be your best defense. Think about how often you end up doom-scrolling on social media before bed, only to feel more anxious. Creating a consistent sleep schedule, with a designated 30-45 minutes of wind-down time without screens, can make a huge difference.
Try it out: About 30-45 minutes before bedtime, turn off all devices. Relax by reading under low light, listening to a podcast, or doing light stretches. When you feel sleepy enough to nod off, head to bed. Set an alarm to wake up at the same time every day, even on weekends.
3. Schedule “Election Worry Time”
For many, election anxiety hits hardest after work or at night, leading to sleepless nights and endless worry. Instead of letting it consume your free time, try setting aside a designated “worry window” in the morning. Decide how much time you want to spend on election updates—perhaps 30-45 minutes—and keep to it. This allows you to process election news when your energy for emotional regulation is at its peak, without letting it invade the rest of your day.
Try it out: Schedule a 30-45 minute slot each morning to check election news, and set a timer to limit your worry window. If worries creep up later, jot them down for tomorrow. If ending your worry time feels tough, try a 15-minute walk or take the stairs nearby until you break a sweat. Physical movement can calm an anxious mind.
Trying these three strategies may help keep your election-related anxiety under control, allowing you to focus on what’s most important. For more tools to manage panic, check out my book When Panic Happens: Short-Circuit Anxiety and Fear in the Moment Using Neuroscience and Polyvagal Theory.
