If just thinking about the election on November 5 makes you break out in hives, you’re not alone.
Upcoming election stress can affect everyone. We all care about the long term effects of the election and how it may impact ourselves, our families and our communities. In other words, it’s natural to be feeling the election stress on steroids this year.
And with the election less than two weeks away, we have a feeling that anxiety is only going to intensify. So how do we keep from spiraling? Here, two therapists and a psychiatrist share their best tips and strategies for managing election stress.
Set a time limit on consuming news
Watching or reading the news these days can be a slippery slope. It is empowering (and your civic duty) to stay informed, but it’s not healthy to become obsessive about it. I recommend setting a time limit on how much you consume each day. Once you’ve hit that limit, shut the TV off or stop scrolling.
" Another good indicator that it’s time to step away from the news? When you find that you’re just re- reading the same information over and over instead of learning anything new, says Megan Dwyer, licensed clinical Social Worker and founder of Dwyer Method Plus. It’s not helpful, especially if you’re reading about negative information again and again.
2. Feel an existential crisis coming on? Try square breathing
If you find yourself worrying about all the worst-case scenarios that could happen if the results don’t go the way you want them to, take a step back. “I’d say take a few deep, slow breaths and remind yourself that you aren’t in that place yet. Ground yourself in what you can do in this moment, on this day, to feel a little less crazed. You can worry about what might happen if or when it actually does,” says Megan Dwyer.
To calm yourself down, try a breathing technique like square breathing. All you have to do is inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, then pause and hold for a count of four. Repeat until you feel yourself start to relax.
3. Focus on what you can control
“Anything that helps you feel in control and influential, like donating your time or money to political organizations or volunteering at a phone bank will help,” says Mary Ellen Kundrat, a Licensed Clinical Social Worker in New York. Another easy way to feel like you have some control over the outcome of the election? Make sure you vote. Then, once you’ve taken all the concrete action you have the time and energy for, focus on letting go and remind yourself that the outcome of this election isn’t totally within your control.
4. Take a break from social media
These days, it’s easy to feel like every Facebook post, Instagram story and tweet that you look at has something to do with politics. . Social media can be a hotbed for unproductive debates and inaccurate information, and being hit with that every time you log on can be really draining adds Dwyer.
That’s why she recommends taking a break from it over the coming weeks if you’re feeling overwhelmed. Some signs you might be overdoing it? If you notice your mood feels lower after scrolling through Instagram, or you notice you’re compulsively checking X/Twitter every ten minutes to see what news is trending. These are indicators that it might be time to put your phone down, or even delete your social media apps for a few days.
5. Practice good self-care
Many people may experience increased anxiety, fatigue, trouble sleeping and mood changes related to political stress. Dr. Valerie Jenkins, a psychiatrist from Baltimore, Maryland tells us that some people may feel extreme anger and outrage at the current political landscape. Chronic stress leads to elevated levels of “stress hormones," such as cortisol and epinephrine. “Increased levels of cortisol can lead to increased blood sugar, suppressed immune system, blood pressure changes, digestive issues and emotional problems like depression and anxiety”, says Dr. Jenkins. Practicing good self-care helps to combat stress during this political season. Regular exercise and nutritious meals are a good place to start your self care, says Dr. Jenkins. Warm connections with others, playing with pets, time spent in the nature, mindfulness and, meaningful activities such as hobbies, sports or creative endeavors, can all add to your self care
“Taking control of your anxiety during election season doesn’t have to feel like a campaign itself. Remember that prioritizing your mental health is not a partisan issue. Practice what you’ve learned here and make self-care your running mate. Why not vote on your own peace of mind this year?”