If the election has you feeling stressed, these expert tips can help ease your nerves and find calm.

This election year is unlike any other, with the race for the White House hanging by a thread—much like the anxious nerves of voters unsure of how a deeply divided country will react to the results.

When you add ongoing inflation and two international conflicts to the mix, experts agree it’s no surprise if people are struggling to cope with the mounting tension.

'We are living in an era of increased stress due to global events,' said Dr. Richard Davidson, neuroscientist and founder of the Center for Healthy Minds at the University of Wisconsin-Madison. His research on Tibetan Buddhist meditators shows how meditation can literally alter the brain.

Davidson also founded Healthy Minds Innovations, a nonprofit wellness organization that offers free meditation and wellness resources through an app. For the first time, wellness experts from Healthy Minds will be available live on election night, November 4, offering tips for managing stress and practicing mindfulness, Davidson shared in an email.

As the race for the presidency heats up, here are some expert-backed strategies to help manage anxiety and stress.

Get active

Exercise is one of the most effective ways to combat stress, experts say. Physical activity releases endorphins that elevate mood, while helping to relax tense muscles.

A study conducted in April 2024 also found that regular exercise reduces stress markers in the brain. At the same time, it increases activity in the prefrontal cortex, the area responsible for decision-making and emotional regulation, which helps manage stress responses.

'Humans are designed to move, and the more we do, especially outdoors surrounded by nature, the more we reduce stress,' explained Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, in a previous interview.

In fact, exercise can be just as effective as psychotherapy in treating clinical depression, according to a February 2024 study. Whether it’s walking, jogging, yoga, tai chi, aerobics, or strength training, all forms of exercise were found to have positive effects, the study revealed.

'Find a form of physical activity you genuinely enjoy,' said Freeman.

Take charge of your surroundings

Start by identifying what’s truly within your control, what you can influence, and what is completely outside of your control, recommended Dr. Cynthia Ackrill, a stress management expert and former editor for Contentment magazine, produced by the American Institute of Stress.

'I’ve had to tell my Debbie-downer friend that I simply can’t engage in that kind of conversation right now,' Ackrill shared in an email, jokingly adding apologies to anyone named Debbie.

'I also limit my news intake,' she explained. 'I feel more in control when I read it rather than watching it on TV.'

You can also manage your social media exposure, which often fuels anger and despair, experts suggest. Instead, go for a walk, read a favorite poem, prayer, or song, or call a trusted friend, Ackrill recommended. 'Every small step helps.'

One way to spot websites that might harm your mental health is by looking for 'false urgency,' said mindfulness expert Jay Vidyarthi, a program guide for Healthy Minds.

'Not everything is breaking news,' Vidyarthi advised in an email. 'Curate your feeds to follow only sources that use an appropriate level of urgency in their messaging. If a channel treats everything as a crisis, catastrophe, or cultural battle, it’s time to unfollow.'

If you must interact with those who don’t share your values, try to shift your perspective and consider their point of view, advised psychologist Tania Israel, professor of counseling psychology at the University of California, Santa Barbara, in an email.

'Seeing things from another person’s perspective can move us from indignation to understanding,' said Israel, author of the book 'Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation.'

'We don’t have to change our beliefs, but expanding our view can be valuable. It’s empowering to understand another perspective — it helps us keep relationships strong and advocate for what matters to us,' Israel explained.

Focus on the positive

Our brain is naturally more attuned to negativity for survival, so you really have to work on cultivating positivity,” Ackrill explained. Regularly practicing positive thinking strengthens those neural pathways.

Here’s some good news: Studies on twins show that only about 25% of our optimism is determined by our genes. The rest is up to us and how we choose to react to life’s challenges, including the uncertainty surrounding elections.

'Research shows that optimism can actually be fostered and nurtured through specific types of training,' Davidson shared in a previous Dinogo interview.

Davidson discovered that just 30 minutes of daily meditation for two weeks can create measurable changes in the brain. 'Teaching these mental practices alters the brain’s function and structure in ways that support positive traits,' he explained.

To boost your optimism, try keeping a journal where you record positive moments and spend a few minutes each day reflecting on what you’re thankful for. Studies have found that gratitude practices can shift your mindset from negativity to optimism, improving your ability to cope with challenges.

Don’t underestimate the power of quality sleep

While you sleep, your brain is hard at work, organizing your experiences, preparing for the day ahead, and building new pathways for learning.

To retain newly learned information, develop new skills, and store important memories — plus retrieve them later — you need plenty of sleep. Adults should aim for at least seven hours of restful sleep each night to stay healthy, according to the US Centers for Disease Control and Prevention.

Lack of sleep for even a couple of nights can impair your focus, creativity, ability to solve problems, and decision-making, said Dr. Raj Dasgupta, sleep specialist and associate professor of clinical and sleep medicine at Huntington Health in California.

Unfortunately, sleep deprivation can quickly affect our emotional stability, Dasgupta added: 'Just one night of poor sleep can hinder your ability to regulate and express your emotions.'

You can train your brain to overcome sleep issues and enjoy more restful nights. Sign up for our Sleep, But Better newsletter to get expert tips that are easy to follow.