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You can stay informed without following election coverage all day. Choose a few planned times to check trusted news, decide in advance what you need to know, and give yourself permission to step away between check-ins. A boundary is not disengagement: it is a way to make room for the rest of your life while staying civically involved.
Why election coverage can feel stressful
Election stress was widely reported in the United States during the 2024 presidential election cycle. In its 2024 Stress in America poll, the American Psychological Association (APA) surveyed 3,305 U.S. adults ages 18 and older from August 1–23. Sixty-nine percent described the presidential election as a significant source of stress, while 77% named the future of the nation as a significant stressor. These are responses from a particular election-cycle survey, not clinical diagnoses or a measure of how people feel about every election.
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In a separate APA post-election poll, 2,083 U.S. adults were surveyed from November 25–27, 2024. Sixty-five percent said stress about the future of the nation had affected them physically or emotionally in the past month. The survey examples included anxiety, negative thoughts, sadness, and headache. That figure describes respondents’ reported experiences during that period; it does not show that news use alone caused them.
Make a news routine instead of checking continuously
Johns Hopkins Medicine recommends setting boundaries on how often you check the news or social media, suggesting a couple of specific check-ins rather than continuous scrolling. It does not prescribe a universal number of minutes or checks. Set a routine that suits your day, then adjust it based on whether it keeps you adequately informed without crowding out sleep, work, relationships, or other responsibilities.
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- Choose your check-in times. Pick a couple of natural points in your day, such as after breakfast and in the late afternoon. Keep breaking-news alerts only if they serve a real need; otherwise, turn off nonessential notifications.
- Choose sources and a purpose. Decide which reliable outlets or official sources you will use, and what you want to learn: for example, election results, a candidate’s position, or practical voting information. A specific question can make it easier to stop when you have the answer.
- Set an endpoint. Finish the check-in when you have the information you came for. Avoid letting autoplay, endless feeds, or repeated refreshes turn a planned visit into continuous scrolling.
- Protect the time before bed. If late coverage makes it harder to wind down, move your last check-in earlier and keep news apps out of your bedtime routine.
- Review how the routine is working. Ask whether you feel informed enough, whether unwanted checking has eased, and whether the schedule fits your daily life. Change the timing or sources if it is not working for you.
These are practical adjustments, not a tested formula. The best schedule is individual; the cited guidance does not establish one boundary plan as best for everyone.
What to do when worry keeps pulling you back to the news
A planned check-in can help with the habit of checking, but it may not address every source of worry. Johns Hopkins also suggests directing attention toward things within your control, setting aside a specific time for worries, connecting with supportive people, and making room for restorative activities and basic self-care. These are options to try, not guaranteed treatments.
- Choose one controllable action. If you want to participate, consider a concrete step such as voting or volunteering. Focus on what you can do rather than trying to resolve every uncertainty by following more updates.
- Give worry a defined time. Set aside a short, specific period to write down what concerns you or think through a next step. If the worry returns outside that time, note it and return to what you were doing.
- Seek supportive conversation. Talk with someone who can listen without turning the conversation into a debate. You can also agree to pause political discussion with friends or family when it becomes overwhelming.
- Make space for restorative activities and basic care. Protect time for activities that help you recharge, along with everyday needs such as sleep and meals.
When it may help to talk with a professional
Feeling stressed during a contentious election does not by itself mean you have a mental health condition. However, if anxiety feels overwhelming or interferes with daily life, Johns Hopkins recommends considering a mental health professional. A licensed professional can help you work out what support may be appropriate for your circumstances.
A 2025 two-wave survey study of U.S. young adults reported associations between election-anticipatory and news-related stress and measures of depression risk. An association does not establish that news consumption caused depression, and findings from young adults should not be generalized to people of all ages.
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