Prepare your social media for the election − 3 tips to stay sane and connected without being overwhelmed

As the presidential election approaches, the race is ramping up – including on social media. Although Meta reported in 2022 that only about 3% of the content on Facebook is political, Americans have already begun bracing themselves for a deluge of political news stories, ads, AI deepfakes and arguments on their feeds over the next few weeks.

Elections are stressful, and they tend to exacerbate Americans’ adverse mental health symptoms. For some people, social media can amplify political stressors.

Despite the tensions building on users’ digital feeds, an impending election doesn’t mean that people need to avoid social media altogether. When used wisely, social media can still be an important source for political information and an outlet to express opinions. I’ve studied how people navigate social media during elections, and I want to share three strategies to help you prepare your accounts for this election season so you can stay connected to what’s important without drowning in partisan back-and-forth.

1. Audit your feeds

While elections can be stressful, they also offer a chance to take ownership of the content that you consume online – or, as digital culture scholar Jessa Lingel says, “be your own algorithm.” Take the time to audit your social media ecosystem before November by considering the accounts that you follow and the settings that you have in place.

Social media platforms and their algorithms have inspired widespread concerns about their role in political polarization, because they enable people to isolate themselves in echo chambers that reinforce their own views. People with different political views can end up with substantially different material on their social media feeds.

While research suggests that echo chamber experiences are generally limited to highly partisan people, it is worthwhile to take a critical look at your feeds. Consider diversifying the content you see on social media, including following people whose life experiences differ from your own.

On the other side of the coin, take a breather before unfollowing people you disagree with during tense moments. While encountering political dissent online can be uncomfortable, studies demonstrate that deliberately blocking it out can contribute to polarization.

Research has shown that people who see more political news on social media can be more likely to get involved in politics offline.

Platforms are taking steps behind the scenes, however, to limit users’ exposure to political content. For example, Meta recently implemented features that limit the amount of political content that users see on Facebook, Instagram and Threads. Since earlier this year, the setting has been turned on by default. Now is a great time to double-check that your accounts’ settings reflect the content and ad personalization preferences that work best for you. If you want, you can turn the political content back on using the “content preferences” settings available through Facebook and Instagram.

2. Stay skeptical and practice stepping away

Misinformation on social media remains a constant concern during elections. This year, AI-generated images pose a particular misinformation threat, especially when they’re shared by the presidential candidates themselves.

The News Literacy Project has established a 2024 election misinformation dashboard that has already compiled over 600 examples of inaccurate viral content related to this election, which include items such as misleading memes, altered photos and videos, and out-of-context quotes.

Platforms such as TikTok, YouTube, Facebook and Instagram have also taken steps to ensure that AI-generated images are labeled on their sites. These methods, which identify AI by scanning image metadata and looking for hidden watermarks, are still new, and it’s unclear how well they work.

It’s not enough to hope the platforms’ systems protect users. You should approach information about the election with a skeptical eye, especially when it sparks an emotional response from you.

Research demonstrates that fake news tends to elicit more negative emotions, such as anger, sadness and disgust, than real news.

Upsetting news makes people want to take action.

One study found that people who had stronger emotional reactions to fake news headlines expressed greater intentions to comment, share or like items than those who were not emotionally moved to respond. Pay attention to your emotional reactions to the headlines and images you encounter on social media, and take time to step away, process and fact-check information using sources you know are reliable before sharing.

3. Build social media safe havens

Especially during elections, ideals of “good citizenship” put pressure on people to stay informed about the latest political news. Social media can provide endless election updates, but just because the information is widely available doesn’t mean you need to engage with it all the time. It’s possible to stay informed while also staying in touch with the enjoyable aspects of social media, even when the election rises to the top of everyone’s minds.

Different platforms can serve different political functions, which could include helping you to set boundaries around political information. Just as you might choose to take a break from intense circumstances by taking a walk or calling a friend, you can also designate some social media spaces primarily for decompressing, while still engaging with political information on others.

This might mean joining a new platform or creating an alternative account on a platform that you already use. While people tend to turn to X, Reddit, TikTok and Facebook for politics, you can choose to curate some accounts with less focus on political content for times when you need an escape.

Regardless of how you choose to prepare your social media feeds for the election, keep in mind that feelings of stress around election time are normal. Many aspects of elections can feel out of control, but taking control of your social media feeds allows you to manage your political information diet for the better.

Chelsea Butkowski does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.