Do your shoulders tense when you hear a candidate speak? Does your stomach clench when a family member brings up politics over dinner? You’re not alone. According to a recent survey by the American Psychiatric Association, 73% of Americans say they are worried about the upcoming presidential election. Another survey by the Pew Research Center found that about two in three U.S. adults find politics stressful.

Why does election season feel overwhelming?

“Election season can be stressful because there are a lot of unknowns,” says Dr. Dakari Quimby, a Los Angeles-based psychologist and assistant professor of psychiatry and behavioral sciences at the University of Southern California. People are worried about who will win and what impact their decisions will have on politics, the economy and therefore the daily lives of voters.

This fear is reinforced by fear-based campaign messages. Dr. Reneé Carr, clinical psychologist and presenter of Politics & Psychology Podcast explains that when you internalize these threats and feel helpless to protect yourself or others, your stress response is activated. And it is increasing as election day approaches.

Politics is more intertwined with personal identity, Jocelyn Kiley, associate director of research at the Pew Research Center, told PBS News. As a result, many people also find it difficult to separate political beliefs from their general self-confidence, leading to more intense emotional reactions, notes licensed clinical psychologist Dr. Amanda Mead. This can cause you to become more interested in those who have opposing views, which can strain relationships and increase emotional distress, says Dr. Mead.

What can you do about election stress?

“It is important to stay mentally healthy during election season, especially for BIPOC communities who may feel more impacted by campaign rhetoric and election results,” says Dr. Quimby.

As the political turmoil reaches its peak in the coming weeks, here are some coping strategies to protect your mental health while staying informed during this election cycle and beyond:

• Manage your expectations: “Remember that campaign messages that make you depressed, stressed, or anxious are fear-based messages whose ultimate goal is to control your voting behavior,” says Dr. Carr. Reclaim your power by recognizing political rhetoric for what it is and managing your voting expectations. “No president or political party will completely save or ruin your life. So reduce stress by reducing unrealistic expectations about any of the possible election outcomes,” adds Dr. Carr added.
• Pay attention to your media diet: Ask yourself how much news and media exposure is enough to keep you informed and how much is enough to cause you to spiral and think. “Everyone has their limits and it is important to know when you are approaching your own limits,” says Dr. Paul Greene, director at the Manhattan Center for Cognitive Behavioral Therapy. It is also important to stick to reliable sources. “This helps avoid the stress of misinformation and news overload,” notes Dr. Quimby. Additionally, set limits when consuming election-related information. For example, avoid doing so right before bed, as campaign stress could disrupt your sleep, says Dr. Mead.
• Focus on what is under control: Whether you vote, help on a campaign, or participate in community projects, take action where you can because it will make you feel more in control, says Dr. Quimby.
• Connect with others: Find comfort and strength in community groups, whether online or in person. “It can be comforting to share what you’re thinking with others who understand,” says Dr. Quimby. However, keep in mind that group catastrophes, which “happen when people come together and reinforce each other’s fears and anxieties, focusing on worst-case scenarios,” are not the ones that occur, explains Dr. Mead. “While it’s important to raise concerns, try to avoid conversations that lead to collective panic, as this can increase stress rather than relieve it,” she adds.
• Agree, disagree: Not everyone will share your perspective, and that’s okay. Plus, “there’s little chance they’ll change their mind even after hearing your arguments,” says Dr. Michele Leno, licensed psychologist and presenter of Mind Matters with Dr. Michele. So try to keep an open mind and lead with curiosity rather than judgment. It can also help separate the person from their political views. If you’re not sure how the conversation will end, Dr. Leno to avoid political discussions altogether, especially at work, at family dinners and other social gatherings.
• Don’t neglect self-care: When stress takes over, your brain goes into fight-or-flight mode. This heightened state makes you vulnerable to extreme all-or-nothing thinking. For example, consider events in absolute terms – like “Everything is terrible” or “Nothing will go well.” “When the brain is trapped in this survival mentality, it is difficult to approach problems with a balanced perspective, which can increase feelings of anxiety, irritability, and overwhelm,” explains Dr. Mead. This is why it’s important to engage in self-care activities that help regulate your nervous system, such as: B. getting enough sleep, eating nutritious meals and engaging in regular physical activity.
• Use your creativity: According to Dr. According to Mead, the neural connections formed during creative processes strengthen emotional regulation. So incorporating creativity into your routine, whether through painting, journaling, baking, crafts, or something else, can help you manage stress and stay grounded in the present moment.

If you notice that election-related anxiety is interfering with your ability to function normally, you should speak to a licensed mental health professional as soon as possible as they can help you cope.