Finding calm amid chaos: Brown’s mindfulness expert offers tips for election-related stress

PROVIDENCE, RI (Brown University) — Maybe it’s anger over a family member’s inflammatory social media post. Maybe it’s frustration with a candidate who just doesn’t understand a particular aspect of an issue, or maybe it’s fear that an important part of their life will be negatively affected by the outcome of the November 5th election.

It’s common to experience election-related stress and anxiety, according to Dr. Judson Brewer, director of research and innovation at the Mindfulness Center at Brown University School of Public Health and professor of behavioral and social sciences.

Before Election Day, Brewer, author of the book “Unwinding Anxiety,” discussed the impact of election season on mental health and offered strategies to help reduce anxiety and stress.

Q: What impacts can major elections have on mental health and well-being?

Election seasons can lead to high levels of stress, anxiety and uncertainty for many people. In particular, the 24/7 news cycle and the often polarizing nature of political discourse can reinforce feelings of uncertainty. From my work on anxiety, it’s clear that uncertainty drives many of the same habits that fuel anxiety, specifically the need to constantly check the news or social media, which can act as a reinforcing loop for worry . Worry as a mental behavior can feed on feelings of anxiety and make anxiety worse as the two feed off each other. When this happens, it creates a perfect storm for people who may already be susceptible to anxiety, as the election compounds everyday stressors with a sense of existential threat or urgency.

Q: What’s at stake for people?

The wider impact on mental health comes from how people cope with this uncertainty. Without conscious strategies, this anxious cycle can lead to burnout, political disengagement, or even depression, especially in those who feel their values ​​or sense of identity are directly tied to the political outcome.

Q: How can voters stay politically engaged without becoming anxious and overwhelmed?

It is possible to remain politically engaged while safeguarding mental well-being. First, people can benefit from recognizing the anxiety habit loop: identifying the trigger, such as hearing polarizing news; behaviour, such as worrying, scrolling or debating online; and the result, like feeling more anxious. Once individuals are aware of this loop, they can replace these behaviors with more constructive habits, such as setting limits on media consumption or participating in in-person local political action, that foster a sense of agency and community.

Q: How can mindfulness help?

By tuning into the present moment, people can avoid future-oriented worry. Practices like taking a few deep breaths or even brief moments of mindfulness allow people to stay grounded and engage thoughtfully, rather than reactivating. I encourage people to reflect on the values ​​that matter most to them and find small, concrete ways to contribute, whether it’s through voting, community organizing, or even respectful dialogue with others. Staying politically engaged doesn’t mean consuming all the current news. It’s about focusing energy on what is within one’s control and recognizing when it’s necessary to take a step back for mental health.

Q: Can you suggest other beneficial tools or strategies?

Curiosity is a powerful tool for bridging divides, especially in conversations about politics where people often feel the need to “win” an argument or push their views hard. Rather than engaging with the goal of convincing or converting, individuals can approach these conversations with genuine curiosity, seeking to understand the other person’s perspective. This shift in mindset transforms the interaction from a debate to an exploration. For example, in debates where people have very opposing political views, curiosity allows us to step back and ask open-ended questions like, “Can you help me understand why this issue is important to you?” This not only diffuses tension, but also encourages connection by showing a willingness to listen.

As I wrote in an article, “Curiosity is our superpower,” curiosity is a really useful antidote to anxiety and can open pathways to deeper understanding. By embracing curiosity, we engage in conversations that are less about proving ourselves right and more about building meaningful connections, even in politically charged contexts. By encouraging curiosity and setting intentional boundaries, people can stay engaged without being overwhelmed by the volatility of the political landscape.