The current campaign season and the upcoming elections are keeping many of my patients up at night. They are worried about the future of our country and about their mental health. As a psychiatrist, I’m hearing the same question now as I did four years back: How do I get through the election without losing my mind? With a few intentional steps, it’s possible. You can build an election mental health tool kit and get your mind ready.
Create boundaries around news consumption
One of my patients is a self-proclaimed “news junkie.” Every day, as soon as he gets home from work, he said, he is glued to his television. He is spending less time with his wife and young daughter. He also isn’t sleeping well and is waking up every morning feeling anxious.
Like any habit, news can become addicting, especially the fast-paced news cycle of an election season. The exhilaration of major news can produce a dopamine rush in your brain, and perhaps like my patient, you’re waiting, searching or scrolling for the next breaking story. You may be inclined to read or to watch the news more than you usually do. Recent viewership on several popular news networks in July was up 60 to 120 percent.
Creating boundaries around news consumption is important for your mental health. To start, limit your television news consumption to one to two hours a day. Avoid watching election coverage 30 minutes before bed because screen time can hinder melatonin release and make it difficult to fall asleep. Since cable news often features pundits talking over each other to make their candidate’s best argument, watching for too long may also increase your emotional stress. Instead of watching the news one day, try reading it in your favorite newspaper or online magazine, which may be less stressful.
Get news from different sources
Varying your news sources helps with election stress by reducing the tendency to catastrophize based on what you’re hearing from only one source. For example, one news outlet might highlight a poll showing your candidate is down by 10 points, while a different source posts a poll showing them up by three points. Taking this argument a step further, one source may declare “The Race is Over” for your preferred candidate, which can leave you feeling hopeless, while according to a different report, the race is still competitive.
Additionally, research shows that we are more likely to gravitate toward negative-leaning headlines (this may include political attack stories) that evoke emotions such as fear, anger or sadness. This is particularly important, because nearly 60 percent of Americans say they are paying close attention to the news this election cycle.
Focus on getting varied perspectives in the news. Try watching different channels on different days, or reading about election coverage in more than one newspaper. Finally, look for positive news stories (such as coverage of how your candidate is energizing their base) in addition to the negative ones. That way, negative news coverage doesn’t have to weigh you down, and you can feel just a little more hopeful and optimistic.
Have conversations with curiosity before judgment
During election season, conversations with friends, co-workers and even family members can feel uncomfortable – especially if you don’t know whom they are voting for. Perhaps you have tried to avoid conversations about politics altogether, but with the election being in the news every day, that may be difficult to do.
If the election comes up, try approaching the conversation with curiosity before judgment. The person across from you may have strong political opinions, but being curious about where they are coming from can soften the tone and prevent casual political chitchat from turning into an intense debate. Use these tips to talk about the election with curiosity before judgment:
- Practice active listening by summarizing what you heard.
- Try not to interrupt.
- Pause for a second or two before you respond.
- Ask questions instead of making your point right away.
Active coping can help you prepare for election results
You don’t need a politician (or a psychiatrist) to tell you that elections have consequences. But sometimes, it can feel like you have minimal, if any, control over the outcome.
One of the most common causes of election anxiety is worrying that if your preferred candidate loses, your life will be negatively affected. While passive coping techniques such as sleep, meditation or spending time with your loved ones are important (and can help distract you from what you’re worried about), active coping is useful as well.
Active coping means acknowledging that while you can’t control the outcome of the election, there are ways you may be able to influence it. This approach helps you prepare for election results because it allows you to find peace in knowing that you did your part (even if it was a small part) in helping your preferred candidate. You can:
- Canvass for your candidate.
- Make a donation to your political party.
- Attend a campaign event.
- Vote.
Election season can be stressful, but it doesn’t have to be. When the pundits, debates and political chatter start getting in your head, pay attention to your mental health. You’ll soon find yourself navigating this election season with a sense of calm and peace.
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