So You're Anxious About Election Night

A Real Guide to Getting Through the Next 24+ Hours

The world is watching the United States with bated breath. In these times of heightened anxiety and fear, when we’re tethered to our phones and bombarded with a constant stream of campaign messages, taking care of ourselves becomes increasingly important.

There is no doubt that the outcome of this election will shape American history. While we hear this every election cycle, the stakes feel particularly charged this time, with democracy itself on the line.

While we can’t control the outcome of the election, we can control how we show up for ourselves tonight. Normally, Sexual Health Wealth releases Sundays and Wednesdays, but I’m breaking schedule because, well, this week is different.

Photo by Clay Banks on Unsplash

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Before we dive into the details, let’s get you familiar with the basics:

Your No-BS Election Night Survival Kit

✅ Phone timers pre-set for scheduled news breaks—because willpower alone isn’t gonna cut it
✅ Comfort snacks
✅ The group chat that keeps you sane (memes are always a plus)
✅ Your self-care basics (face mask, music, movement—whatever helps you breathe a little easier)
✅ Mocktails or your beverage of choice
✅ Crisis hotline or emergency contact saved in your phone

How You Can Keep Calm on Election Night

Put Down the Remote (Or Your Phone)

I get it. We’re all on edge. We want to know the latest and greatest. But let’s be real — refreshing our feeds every five minutes isn’t going to make the results come any faster.

Artist: KC Green “On Fire”

In the 2020 presidential election, the Associated Press did not formally declare Biden as the president-elect until Saturday following Election Day. With as close as the race is being reported, it’s likely we may not know the winner until days later even if there is a projection made.

Research shows that a constant stream of news can negatively impact your psyche—even if it’s just background noise. Our brains can’t differentiate between a real versus a perceived threat. So while it’s easy to keep the noise on in the background under the guise of “staying informed,” know that this may have an increased impact on your anxiety and stress levels.

Photo by Anastasia Shuraeva

Pro Tip: Here's your excuse to finally start that show everyone's been talking about. Build yourself a watchlist that has nothing to do with election coverage. Bonus points if it makes you laugh

Time Block Your News Intake

As increasing amounts of people report getting their news on social media (in addition to those never-ending campaign texts), turning off access to the news is an unrealistic expectation.

For some, their phone isn’t just their social media hub—it’s a lifeline.

Instead of turning off your phone, find a scheduling system that works for you. Whether it’s an alarm set for uninterrupted meal times, or those where you allow yourself to consume the latest news updates. Here’s a sample template:

• Morning Coffee Check-In (15 mins)

• Lunch Break Update (15 mins)

• Late Afternoon Check-In (15 mins)

• Evening Round-Up (30 mins)

• Last Call (15 mins)

Nourishment Beyond Stress-Snacking

Some people may have fancy election night party spreads, but for those of us staying in (or stuck with family), cooking might be the last thing on our minds.

Take some time today grab pre-made meals (frozen or pre-packaged from grocery stores is fine!), cook something simple to reheat later, or at least stock up on your favorite snacks. And while you’re at it, think about the rest of the week, too—Friday you will thank Tuesday you.

When we're anxious, we tend to either forget to eat entirely or find ourselves mindlessly munching. Neither is great for our already-stressed state. Having actual meals planned—even if it's just a microwaved frozen dinner—helps maintain some routine. Plus, eating regular meals gives structure to a day that might otherwise blur into otherwise endless news cycles.

Making Space for Your Calm

We can’t control what’s happening in the world, but we do have a say in our environment. Consider setting up a sanctuary of self—it sounds fancy, but it doesn’t have to be.

I’m a BIG weighted blanket girl (I sleep with mine every night), but you can use whatever makes you feel more grounded. Maybe that’s your favorite scented candle, your comfort music, or just designating a space as a news-free zone.

Photo by CURVD® on Unsplash

The point isn’t to create the perfect space, it’s about having somewhere to retreat when you need a break from the chaos and overwhelm.

Embrace the Mute Button

Now is the perfect time to optimize the mute and focus modes on your phone. You don’t need to see your high school classmate’s hot takes or Boomer uncle’s doom scrolling posts.

Photo by Morgan Housel on Unsplash

Build Your Support System

I’ve heard and seen many folks planning election parties, or they’re planning to watch news with friends and family. It’s great if you’re able to be surrounded by people who share in this experience. If you live alone, are too afraid to go out, or just don’t have anywhere to go, consider having a friend to reach out to.

Important: If you are in crisis mode and are feeling extreme levels of anxiety, consider calling your county’s local crisis hotline if applicable. One of my graduate school internships was at a local mobile crisis center, and I wasn’t aware of their existence until then. They can be really helpful for times like these:

• 988 Mental Health Hotline (Call, Chat, Text)

• Your local mobile crisis center (Google “your county and state” + crisis services”)

• Your bestie and/or emotional support animal

• Professional support if you already have it

  

  @enby_therapistIt’s never a bad idea to have a plan to deal with a night like election night. Let’s start making one now! #longervideos #creatorsearchinsights #therapy #therapist #election #electionanxiety #anxiety #stress #coping #support #safetyplan #mentalhealth #mentalhealthmatters #mentalhealthawareness #advice #counseling #therapistsontiktok

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  Want to know how I'm actually putting these tips into practice? Join Sexual Health Wealth premium members for an honest look at my election night journey.