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How to Manage Election Stress, According to Experts Who Know Exactly How Tough It Is

From Cosmopolitan

It’s been a long road filled with the most unpresidential showdowns in recent memory, but Election Day is finally upon us, and hopefully, it won’t be long until the results are in. Before you jump into all the reports and election discourse, three mental health professionals and wellness experts talked to Cosmopolitan about how closely following the race can impact our health and how to better process this chaotic year and keep your head up.

Wait, How Much Should I Tune In?

As Nina Vasan, MD, clinical assistant professor of psychiatry at Stanford University School of Medicine and chief medical officer of Real, an on-demand therapy platform and community, explained ahead of the final debate, "There is more than enough information out there for you to access to decide who you want to vote for and what they stand for."

Instead of watching every single town hall, debate, or rally, she suggested visiting the candidates’ websites, researching their voting records, or watching previous speeches to find out what they stand for in an easier-to-digest way.

The same logic can be applied to limiting your news consumption this week. Instead of watching a news station or checking social media every 15 minutes for a results update, try to designate a certain time you will check in.

How Does Following the Election Impact Our Bodies?

Heather Lofton, PhD, an integrative therapist at Northwestern University’s Family Institute, echoed Vasan’s sentiment, adding, "Staying informed is incredibly important right now and it can feel like a contribution to what’s going on." That said, Lofton noted how these showdowns or "emotionally turbulent stimuli" in which viewers have no control can manifest in warning signs from your body. The signs can range from feelings of anxiety and restlessness to uncomfortable thoughts and depression symptoms.

Some campaign tactics can also bring to mind traumatic experiences. Referencing Trump’s incessant interrupting during the first debate, Lofton said, "They did really appear to be structurally and systemically targeting Biden’s speech impediment." She added, "Seeing something like that when you have a trauma history or any type of impediment or any type of disability could be very triggering."

Photo credit: Scott Olson - Getty Images
Photo credit: Scott Olson - Getty Images

Getting into ~the science~ of it, Lofton explained:

"It does elicit that shock factor where the amygdala part of your mind that goes fight or flight when your body is uncomfortable or in distress, that is something that is firing off as people are watching. That feeling of being out of control is that amygdala pumping. Are you going to fight what is going on? Or are you going to run away from what is going on?"

How Can I Manage Election Stress?

Before you get to that point, Lofton suggested checking in with your body and mental state before you even turn on the TV. Had a bad day at work? Watch The Masked Singer reruns instead. Getting sweaty palms and jitters at the thought of hearing a political pundit target someone from another cable network? Find literally anything else to do that will take your mind off the election for one night.

Another word of advice is to make sure you have someone you can process everything with once the results start rolling in so you don’t have to sit alone with those thoughts.

But if you need to tune everything out for your own health, you can always catch the highlights the next day via a trusted news source. Ignoring these warning signs and pushing yourself too far mentally can cause you to lose sleep or feel exhausted—almost like a hangover—the next day. Jor-El Caraballo, therapist and cofounder of Viva Wellness, added that if people don’t get any relief from this punishing political climate, "We risk the cumulative impact of stress which can lead to significant disruptions in mood and daily functioning."

Ultimately, because everyone is entitled to their own opinion, that means everyone is going to hear things they don’t necessarily agree with. This election is emotionally taxing. But with healthy outlets and coping mechanisms, it’s possible to abate the negative effects election stress can have on your overall well-being. And as Vasan noted, its crucial to "make sure it doesn’t discourage you from voting. Remember that voting is your ability to have some control and make your voice heard." So if you haven’t cast your ballot yet, make sure you do so! Then try not to become apathetic and make sure you’re ready for any state and local elections that are on the horizon.

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