Political news over the past couple of months has been intense – and is predicted to stay that way through the rest of the election cycle. People experiencing election stress as the campaigns ramp up may be looking for ways to reduce anxiety around political discourse. Some are seeking professional help to find ways to cope.
“Sixty percent of people polled report experiencing a significant amount of stress related to the upcoming presidential election,” says SSM Health psychologist Dr. Matt Doll. “It doesn’t help that a lot of money is being spent on relentless political ads that are designed to trigger our flight, fight or freeze response. Then, we stay in that intense state of fear and never really get a chance to reset.”
Tips for coping
Dr. Doll offers his top three tips for coping with the stress.
1. Set boundaries
Dr. Doll advocates paying attention to your body’s response to stress levels. When your heart is pounding and you want to shut down from others, he says it may be very helpful to limit your exposure to political ads, news and social media that vilify either side. While you may feel that it’s important to stay informed, be mindful of how much time you actually spend taking in information about the elections.
Recognize your anxious feelings, resolve to disengage with political topics and do things that bring you joy.
2. Value people over politics
How should we manage relationships with friends, family and co-workers who tend to stir the pot? Remind yourself, “I can love someone who does not think the way I do,” and then have a strategy to overcome ‘me versus you’ conversations.
“When in a political conversation that is getting too heated you can say, ‘I respect you and love you. Now, let’s talk about things we both enjoy,’ or calmly say, ‘I’m just going to take a break for a bit,’ and switch the subject,” he advises.
If you decide to have political conversations with people who do not share your views, Dr. Doll recommends:
- Suspending your own thoughts and asking questions so you can better understand their point of view
- Listening and validating them by repeating back to them what you heard them say
- Not telling them their point of view is wrong
- Saying, “Is it ok if I share my view now, and you can listen?”
“Remember that relationships are the most important part of our lives,” notes Dr. Doll. “Our relationships are more than our political views. Villainizing is very common but resist the urge to do that and try to understand why a person might think the way they do.”
3. Focus on what you can control
It’s easy to ruminate on the what-ifs, but Dr. Doll says it’s better to focus on the things you can control. “You can volunteer to work on a campaign or get people registered to vote. By actually doing something about issues you feel passionate about, you may feel better,” he says.
Lastly, in moments of stress, Dr. Doll says you can quickly reset by:
- Going for a walk
- Focusing on breathing, using a slow and steady technique
- Recalling a positive memory or “a glimmer” that brings you joy
- Taking in calming images or music
- Being kind and compassionate to yourself
- Creating and returning to “your safe place,” real or imagined, and thinking about smells, sights, sounds, touches, tastes
When should you seek professional help?
It’s time to seek professional help when your stress interferes with your ability to function. If you’re drinking alcohol to cope or finding that you are isolating yourself, Dr. Doll says it’s time to reach out and get some counseling. Schedule an appointment today.
