Finding calm amid chaos: Brown mindfulness expert offers advice for election-related stress

PROVIDENCE, R.I. [Brown University] - Maybe it's anger about a relative's inflammatory social media post. Perhaps it's frustration over a candidate who just doesn't understand a particular aspect of an issue, or it may be fear that an important part of one's life will be negatively impacted by the outcome of the Nov. 5 elections.

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 the Brown University School of Public Health and a professor of behavioral and social sciences.

Ahead of 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 significant elections have on mental health and well-being?

Election seasons can trigger heightened 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 like a reinforcement loop for worry. Worry as a mental behavior can be fed by feelings of anxiety and make anxiety worse as the two feed off of each other. When this happens, it creates a perfect storm for individuals who may already be susceptible to anxiety, as elections compound everyday stressors with a sense of existential threat or urgency.

Q: What's at stake for individuals?

The broader impact on mental health comes from how individuals cope with this uncertainty. Without mindful strategies, this anxious cycle can lead to burnout, political disengagement or even depression, particularly 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's possible to remain politically engaged while also safeguarding mental well-being. First, people can benefit from recognizing the anxiety habit loop: identify the trigger, such as hearing polarizing news; the behavior, such as worrying, scrolling or debating online; and the result, such as feeling more anxious. Once individuals are aware of this loop, they can replace these behaviors with more constructive habits, such as setting boundaries on media consumption or engaging in local, in-person political action, which fosters a sense of agency and community.

Q: How can mindfulness help?

By tuning into the present moment, individuals can avoid spiraling into future-oriented worry. Practices like taking a few deep breaths or even brief moments of awareness allow people to remain grounded and engage thoughtfully, rather than reactively. I encourage people to reflect on the values that matter most to them and find small, concrete ways to contribute - whether through voting, community organizing or even respectful dialogue with others. Staying politically engaged doesn't mean consuming every news update. It's about focusing energy on what is within one's control and recognizing when stepping back is necessary 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 forcefully push their views. Instead of engaging with a goal to convince or convert, individuals can approach such 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 discussions where people hold strongly 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 fosters connection by showing a willingness to listen.

As I wrote in an article, "Curiosity is Our Superpower," curiosity is a really useful antidote for anxiety and can open up pathways for 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 fostering curiosity and setting intentional boundaries, people can stay engaged without becoming overwhelmed by the volatility of the political landscape.

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