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You can stay informed without checking every alert or scrolling whenever anxiety rises. Choose a few deliberate times to check reliable news, limit automatic feeds, and make room for sleep, supportive people, and actions that matter to you. There is no evidence-based number of minutes or check-ins that works for everyone; the useful boundary is one that keeps you informed without taking over your day.
Why election coverage can feel stressful
In the United States, the American Psychological Association’s 2024 Stress in America poll found that 69% of adults described the 2024 presidential election as a significant source of stress, while 77% identified the future of the nation as a significant stressor. The poll surveyed 3,305 U.S. adults ages 18 and older from August 1–23, 2024. These are reports of stress during one election cycle, not clinical diagnoses or estimates for every election.
Stress can also show up in the body and mood. In APA’s post-election survey, 65% of respondents said stress about the future of the nation had affected them physically or emotionally in the past month. The survey of 2,083 U.S. adults ran November 25–27, 2024, and asked about effects including anxiety, negative thoughts, sadness, and headache (APA’s post-election survey).
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Build a news-checking boundary you can keep
Johns Hopkins Medicine advises: “Set boundaries on how often you check the news or your social media.” Its election-stress guidance suggests a couple of specific check-ins rather than continuous scrolling, but it does not prescribe a universal number of minutes or checks (Johns Hopkins Medicine).
- Pick planned check-in times. Choose a couple of points in the day that fit your routine. Treat them as a starting point, not a rule you must meet.
- Decide what you will check. Open a small selection of reliable news sources directly instead of relying on an endless feed or repeated notifications.
- Reduce automatic prompts. Turn off nonessential news alerts or move news and social apps out of immediate reach if they trigger reflexive checking.
- Protect bedtime. If election updates make it harder to wind down, keep the final check earlier in the evening and avoid taking the feed to bed.
- Review how the routine is working. Ask whether you are getting enough information to make decisions and participate, and whether the pattern leaves you more distressed or repeatedly pulled back in. Adjust the timing or sources accordingly.
These steps are practical options, not a schedule tested as best for everyone. A useful boundary should fit your work, caregiving, and civic responsibilities while reducing unwanted checking; it should not leave you feeling cut off from information you genuinely need.
Choose what to do when worry keeps returning
Focus on what is within your control
Johns Hopkins recommends directing attention toward actions you can take, such as voting or volunteering. You might also choose one concrete task that reflects your priorities, then stop treating constant updates as a substitute for action.
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Give worry a defined place
Set aside a specific time to think through election-related concerns rather than trying to solve them every time they arise. Outside that window, note the concern and return to the activity in front of you when you can.
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Make room for restoration and supportive conversation
Make time for activities that help you recharge and for basic self-care. Connect with people who can listen without turning every conversation into a debate; step away from exchanges that are consistently upsetting. These are coping suggestions, not guaranteed treatments.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to seek more support
If anxiety feels overwhelming or interferes with daily life, Johns Hopkins recommends considering help from a mental health professional. You do not need to wait until a particular election milestone to ask for support; a licensed counselor or other qualified clinician can help you think through what is affecting you and what support may fit.
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