Has election anxiety left you confused? Here are psychology-backed tips on how to manage

With the election just around the corner, North Texans may be feeling a little nervous and anxious. According to a recent survey According to the American Psychological Association, 77% of Americans are concerned about the future of the nation, and 69% are worried about the upcoming election.

Those sentiments are more widespread than in past election cycles, he said. Susan Franksis a licensed clinical psychologist and assistant professor at the Texas College of Osteopathic Medicine Fort Worth, part of the University of North Texas Health Science Center. “There are definitely more people worried about the impact of the presidential election and what it will mean for them.”

While such anxiety is normal and often unavoidable, there are ways to cope with it and even channel it productively. Here are some tips backed by psychology.

Be aware of your news consumption

News can help people stay informed during uncertain times. But compulsive checking and scrolling through events can cause anxiety, he says. Brian McLaughlinAssistant Professor of Advertising and Brand Strategy at Texas Tech University. These behaviors This is caused by something called negativity bias, where our brains are wired to focus more on negative information than positive information.

“The idea behind negativity bias is that if we pay attention to things that threaten us, then those things are potentially beneficial because the consequences of not paying attention outweigh the rewards of paying attention to positive things,” he said.

A 2022 study A study conducted by McLaughlin and colleagues at Texas Tech found that adults who consumed moderate to heavy news reported higher levels of mental and physical ill-being and were thus more likely to develop chronic stress, anxiety, inflammation, and more. serious illnesses.

Several other studies have found a link between media overload and mental well-being.

During the COVID-19 pandemic, people who frequently searched for news reported increased emotional distress. 2021 study showed.

A 2022 study followed a group of young adults for 30 days to assess how consuming news related to the pandemic affected emotional well-being. The study found that their symptoms of depression and post-traumatic stress disorder were associated with the amount of news they consumed on social media.

Eric Wooddirector of the Center for Counseling and Mental Health at Texas Christian University, said avoiding the news is not an option, noting that it can discourage political participation.

Instead, he and McLaughlin emphasized the need to find the right balance.

“We don’t recommend stopping news consumption because we think news consumption is important,” McLaughlin said. “It means finding a healthier balance, being more aware of your relationship with the news and (to) make sure you spend more time paying attention to the world immediately around you.”

Practice mindfulness and take action

Taking your attention away from politics can not only reduce anxiety, but also instill a sense of empowerment, Franks says.

“You have to look at the situation and ask what can I control right now and what is out of my control?” she said. “Sometimes the only thing you can control in a given situation is yourself and how you react. So then you need to look at how you react, how does it affect me, am I tense, if my muscles are tense, what do I need to do?”

When you’re feeling anxious, Franks and Wood recommend taking time to focus. Take slow, deep breaths that engage the diaphragm, which can lower your heart rate and blood pressure, say scientists. Cleveland Clinicand try meditation to calm your thoughts.

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McLaughlin said mindfulness can help reduce the emotional stress caused by problematic news consumption. In a recent studyHe and his colleagues at Texas Tech found that people who obsessively consume news are more likely to engage in political hostility, such as getting into online fights. Those who reported higher levels of mindfulness were less likely to develop problematic news consumption and, in turn, political hostility.

If anxious thoughts continue to be difficult to avoid, Franks and Wood recommend taking up hobbies or other activities that can help you take your mind off the news and feel better. This may include volunteering for issues you care about.

“It will also make you feel like you have some control, like you’re doing something that can make a difference,” Franks said.

Go outside and take care of your health

Both Franks and Wood recommend getting outside can help relieve stress and anxiety and improve your overall well-being.

A 2019 study found that people who spent at least two hours a week in local parks or other green spaces were more likely to report good health and psychological well-being than those who did not.

Being outdoors can promote greater community cohesion. 2015 study found. About 50% of Americans said tensions around social and political issues make them less willing to connect with others. according to a recent American Psychological Association survey. And a growing number of Republicans and Democrats tend to view members of the other party as “more immoral, dishonest (and) narrow-minded than other Americans.” according to a 2022 Pew Research Center survey.

Exercise is a great way to reduce election-related anxiety because it releases endorphins, or hormones that improve feelings of well-being, Wood says.

Franks emphasized the importance of getting enough sleep, drinking fluids, eating well and having positive social interactions to reduce the risk of anxiety.

Don’t be afraid to seek professional help

While these strategies can be practiced on your own, Franks and Wood say it’s important to recognize when anxiety is becoming too much.

“If you’re having suicidal thoughts or if your social relationships are damaged to the point where you feel they’re in jeopardy, that’s what signals to you that you need professional help,” Franks said.

Wood added that you don’t have to wait until your anxiety is at its peak before seeking help.

“I think there’s never a bad time to consider talking to a counselor. Anxiety is part of the human experience,” he said. “We always say, ‘Have you noticed any changes in yourself?’ Because anything that’s wrong should be something worth paying attention to in order to understand what’s going on. If this has been going on for too long and you feel like you need help rebooting, a counselor or therapist can be a good help.”

Miriam Fauzia is a science reporting fellow at The Dallas Morning News. Her scholarship is supported by the University of Texas at Dallas. The newspaper makes all editorial decisions.