Election Stress Is a Real Thing. Here’s How You Can Deal.
Are you suffering from election stress disorder? (Photo: Stocksy)
There’s an elephant — or donkey — in the room that needs to be addressed.
This just might be the most erratic, unpredictable, and volatile election of our time. Between the name calling, the negative commercials, and the 24-hour news cycle, not to mention the ongoing arguments on social media — between the candidates themselves, as well as between your friends and co-workers — there just doesn’t seem to be an escape from politics.
In fact, a prominent psychologist has recently coined the term “election stress disorder,” which he is experiencing himself, both as a therapist and as an individual.
“I’m seeing the stress everywhere, even with all of my patients,” Joe Taravella, PhD, a licensed clinical psychologist who specializes in marital and family therapy at NYU Langone Medical Center’s Rusk Rehabilitation in New York City, tells Yahoo Beauty. “I don’t remember in my lifetime where people have been so passionate about a presidential election, with such opposing viewpoints and choices for candidates.”
He mentions the newly named “syndrome” and concurs that numerous people are feeling extremely anxious over what may or may not happen on Nov. 8. “Maybe not to the extent of a disorder, which tends to be clinical and very significant, but certainly these conversations are invading their home, their work, their time in restaurants, in Starbucks, and on social media as well,” says Taravella.
And as the clock ticks and the accusations continue to be hurled across party lines, dinner tables, and cubicles, the pressure continues to mount.
“This political process has been going on for the better part of one and a half to two years, so we’ve really become accustomed to hearing about it and dealing with it,” continues Taravella. “And now we’re really in the homestretch, so it’s getting even more difficult for people to separate from it.”
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So before you send off a nasty email, here are five strategies on how to keep your nerves calm and from becoming unhinged:
Limit your exposure to the noise. “My No. 1 recommendation is that you have to disengage part time from this process,” emphasizes Taravella. In other words, turn off the cable news stations and stop checking what the candidates, their campaign members, and your politically minded uncle are tweeting every hour. “It’s just too much — it’s constant overload — and you’re getting more anxious about what you’re hearing,” he says. “So you have to separate and fill up that time with other things.”
And if you have such strong feelings about this election, consider spending your nights more wisely than having a texting war with a friend. “I tell people to make phone calls, volunteer, donate money — do whatever it is that you feel is going to help the country.”
Burn off — or melt away — your stress. “All the time, I tell everyone to exercise — and I know you hear that a lot, but it really does help with your mood and your energy level throughout the day,” says Taravella. “You might not reach that level nine or 10 of emotion, because it does calm you down and level you out a bit.”
The Anxiety and Depression Association of America agrees and states on its website that “exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress.”
Taravella adds that “science has shown both aerobic exercises and yoga to be very effective,” which is why he suggests each person choose the workout that suits his or her needs. “For example, I’m a runner, so I love to run, but some people absolutely love yoga and it is a wonderful stress release for them.”
And if you’re looking for a Zen moment, he suggests taking a quick meditation break.
“Take five minutes a day to meditate and just zone in — to be in the present and not think about anything else,” he states. “It can bring down that physiological response several levels, which can be very helpful.”
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Adjust your tone. “If you want to have a healthy debate about the election, change the intent of your conversation,” advises Taravella. “Elevate what you’re going to say, use more of a positive tone with a positive voice, and refrain from being so critical and judgmental.”
In other words, do not act like a child who needs to get in the last word. “It should be about sharing information rather than going into a conversation like an adolescent does — only seeing your viewpoint, and it being the only viewpoint and the right viewpoint. Remember, not everything is black and white — you have to look at that middle ground continuously, especially during the most heated times.”
Also, put the blame game to rest. “That’s what we see a lot of the political figures doing, and you’re just jumping into the pool with them.”
Look inward. If discussing Hillary’s health or Donald’s taxes sends you into a rage, Taravella suggests taking a step back to analyze your intense reaction.
“A good dose of self-reflection and introspection may shed some light on your own personal issues,” he states. “I have patients who are so angry, and I’ll ask them, ‘Are you angry about the opponent? Are you angry at the people voting for that person? Or is all of your anger coming out and it’s a good place to displace it on this election?’ This may give you a new perspective on how to handle it better.”
Keep in mind that your reaction may actually be a positive personal breakthrough.
“The election has actually been a good topic to interject into the therapeutic session because I tend to see a lot of emotion from people who might otherwise be a little middle of the road or not so emotional about things,” adds Taravella.
Take a moment to be in “agreement.” “One of the four agreements from Don Miguel Ruiz [author of The Four Agreements] — and I love this — is ‘Don’t take anything personally,’” says Taravella. “It’s one of the most challenging things for all of us, and it can be really, really hard, especially when we have a close relative or a friend who might completely disagree with you. But as the agreement says, try not to take anything personally.”
After all, we are who we are. “I tell people all the time — before you get into the conversation of politics and religion, keep in mind they’re not gong to change your mind, so you aren’t going to change theirs.”
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