Election night can create a roller coaster of emotional stress as results come in. Pundits will debate, and if the last few weeks are any indication, misinformation and conspiracy theories will fly. No matter where you stand politically, it’s a high-stakes event, and that tension can feel overwhelming, making you vulnerable to manipulation that makes you feel worse, not better. Here’s why emotions become so volatile, with tips to recognize the pitfalls, keep your balance, and protect your mental well-being as results unfold.

1. Recognize Messaging That Increases Stress

Election night stress is normal and can affect even those who typically avoid politics. Around 70 percent of Americans feel elevated stress during election season (American Psychological Association, 2024). The stakes are amplified by messaging, misinformation, and media coverage that make election outcomes feel like a personal attack. Politicians emphasizing the danger of an opponent’s win further increases feelings of threat and betrayal.

Elections are increasingly presented as dominance contests that promise social benefits for the winners at the cost of the losers rather than a valuable part of the democratic process. Watch for messaging designed to trigger your emotions and make you feel under attack. The perceived threat of losing can amp up stress and raise the potential for aggressive behaviors and violence (Carré et al., 2009), further increasing anxiety and vulnerability to political manipulation.

Recognizing that stress is a normal reaction to a charged environment can help you put your feelings in perspective. But acknowledging stress doesn’t mean letting it control you. Even when we’re unhappy with the results, we can choose how we react.

2. Limit Your Media Consumption to “New” News

We’re wired to pay attention to updates, making us vulnerable to FOMO when emotionally invested in the outcome. However, news coverage on election night is repetitive and filled with speculation and grandstanding rather than solid results. Social media posts are more likely to activate your emotions than give you good information.

Continuous media exposure is designed to keep you watching, but repetition can make speculation seem like facts and can also amplify anxiety. Check for updates periodically rather than watching nonstop. This approach can give you a sense of control and make your emotions more manageable.

3. Seek Out Balanced Sources

Election night is a marathon, not a sprint. Misinformation can fly quickly as results are shared and interpreted, particularly when motivated parties use social media to spread misinformation, such as undocumented instances of election fraud or misrepresentation of policies. Triangulate your sources. We all tend to seek sources reaffirming our beliefs, including political bias, but on election night, you’re doing yourself a disservice to avoid the big picture.

Research suggests that trust in credible information sources can buffer against emotional distress by reducing feelings of uncertainty and instability. Check in with AP or Reuters for election updates in addition to your “go-to” sources. TikTok, Facebook, and X are not reliable sources, however entertaining they may be. Even when you agree, commentators tend to emphasize sensational or dramatic headlines, which can exacerbate stress and create an unhealthy emotional spiral. In uncertain times, fact-checking and balance are the best tools for peace of mind.

4. Mix It Up: Watching With Decompression

Election results can be a relentless barrage of information and anxiety, especially when you’re following them on social media. So, engage in some low-stress activities to get you away from screens for a few moments and allow your mind to decompress and release tension. For example, cook something that smells good, watch a comedy, play with the dog, or take a short walk. All these can help regulate your heart rate and relieve physical signs of stress.

5. Don’t Judge Your Emotions

If emotions run high, don’t judge yourself. Instead, practice Self-compassion by acknowledging your feelings and allowing yourself to experience them without criticism. Being kind to oneself during perceived disappointment can be immensely helpful (Neff, 2003). Research shows that Self-compassion alleviates self-critical thoughts and fosters resilience in stressful situations. Reaching out to loved ones who won’t push your political buttons can further combat feelings of loneliness, as social connection provides a buffer against stress and reinforces a sense of belonging, alleviating feelings of letdown (Baumeister & Leary, 1995).

6. Accept the Outcome as Part of Democracy

This is the hard one. If your candidate wins, it feels wonderful. But when we’re highly polarized, it feels like there is a lot at stake, and it’s hard to shake off the depression that comes with loss.

Despite the current climate of meanness, a single election doesn’t shape the course of a nation—it’s the product of ongoing efforts, diverse voices, and people engaging every day. Don’t spend your time complaining on social media. Ruminating doesn’t help make things better. Staying involved and engaged does.

Election outcomes don’t erase personal contributions, and setbacks do not stop progress. Even if it’s disappointing, accepting an election outcome enables a constructive focus on what we can control. Anger and resistance often increase stress, making us less effective, not more. Acceptance of reality reduces unproductive negative emotions and allows us to redirect our energy toward making future meaningful changes.

7. Plan for a Wind-Down

After the election results come in, give yourself time to wind down. Studies show that excessive engagement with media, especially before bed, can disrupt sleep and lead to heightened next-day stress (Holman et al., 2014). Set aside your devices and close the night with a calming activity, like reading or meditating; this can help your mind process the event without lingering anxiety. A balanced end to the night and a good night’s sleep can set the foundation for resilience and clarity moving forward.

Take Control of Election Night (Not the Other Way Around)

Election nights can be stressful, but you can keep your mental well-being intact by managing your media intake, staying grounded, and focusing on self-care. Remember, taking care of your Mental health doesn’t mean ignoring the world or being passive. Trusting credible sources, practicing Self-compassion, and accepting outcomes can bring emotional strength that makes you more resilient and able to meet future challenges.

Democracy thrives on resilience and engagement beyond a single election night. By choosing acceptance over anger, we empower ourselves to move forward constructively, honoring our values and Mental health.