Feeling stressed about the US election? Here’s what others are doing and what they say you can do too

Take a deep breath. Literally.

Meditation and mindfulness teacher Rosie Acosta says focusing on each breath and breathing can help restore a strong sense of control that can be diminished by the uncertainty of election season. Experts like Acosta, who works in Southern California for Headspace, a mental health company and app, want those who are struggling to know that there are ways to reduce the stress caused by elections and to carry the tension associated with it.

“I can control the way I breathe. … I can use my common sense and live in the moment, instead of worrying about what the outcome will be in the election,” said Acosta, who participated guided meditation “Surviving Dinner Table Debates” and “Compassion During Campaign Season”.

“You forget how much power we have over this tension and this anxiety.”

This year’s campaign has already seen unexpected changes with President Joe Biden’s exit from the race and the rapid rise of Vice President Kamala Harris among Democrats as well as the assassination attempts that have targeted the presidential candidate. Republican Donald Trump.

Nearly 3 in 4 American adults believe the upcoming presidential election is important to the future of US democracy, even if the candidate they think poses the greatest threat based on their political leanings , according to a survey from The Associated Press-NORC Center for Public Affairs. Research.

Be reasonable and set boundaries

Acosta recalled how, back in 2016, political divisions permeated a family Christmas gathering, turning an event of joy, connection and confusion into “a war of words.”

As he tried later, he said he learned to set boundaries in his relationship with his relative and focus on the things that unite them, rather than what separates them. That could mean saying, “‘Let’s talk about this right now; let’s talk about something else,'” withdrawing from an unhelpful conversation, ignoring a posted political meme, or expressing an idea. shared, rather than discussed. latest news.

“Mindfulness and meditation help us shape our relationships – our relationships in general, but, more importantly, our relationship with our thoughts,” he said.

Headspace has also partnered with When We All Vote, a national non-participatory voting initiative created by first lady Michelle Obama, to provide eligible voters with free resources to reduce time anxiety. of elections. There is a stress question to find out if you are a “collected person;” “strong in hope;” “a tired person; or “the politically frightened.” The partnership also includes a place to register votes.

The president of Headspace, Christine Evans said: “Basically, this is aimed at reaching people regardless of their political affiliation or opinion. “No matter who you are, you deserve mental health and support when you need it.”

The ability to disagree better

Pastor Cynthia O’Brien often sees some people get very nervous during Thanksgiving.

“Thanks are people you love, but you might not see them all the time,” he said. “I hear people say, ‘Oh, my relatives in Texas think I’m came out of the end, that they won’t talk to me, or ‘my sister-in-law and I don’t talk’ and it’s easy. the political division that took place in between. ”

Another suggestion, he said, is to avoid such conversations at the dinner table and choose to talk to one person.

O’Brien knows how to be in a room with people who have different opinions.

Founded in Oregon, he is the pastor of the First Presbyterian Church of Woodburn and the Aurora Presbyterian Church, which has small congregations that include conservatives and progressives.

She is also the national dialogue chair and director of workshops with Braver Angels, a non-profit organization that does decentralization work. The courses he runs include teaching skills for non-compliance.

“We are not trying to settle differences. We teach the skills to express differences in a responsible, loving, caring way,” he said.

The goals include having a greater understanding of the values ​​and concerns of different people in politics. Workshop participants are taught to listen carefully, to appreciate the other’s point of view before sharing their own, to pivot to show that they are about to share their point of view, such as sharing their story or a source of information for a situation they see.

They are instructed to let go of the expectation of convincing others that they are wrong.

“Our democracy requires us to discuss our differences and not just yell at each other,” O’Brien said.

Getting used to the experience and practicing self-care

Dr. Petros Levounis, professor and chairman of the Department of Psychiatry at Rutgers New Jersey Medical School, said “people who feel very anxious about the election should be reassured that they are not alone.”

He stressed the importance of taking care of one’s health, getting enough sleep, eating well and exercising regularly. Although such practices may sound “a little banal,” he said, “they are very important to our well-being.”

Also, give yourself time to relax and “perhaps do some breathing exercises, meditation, mindfulness; these are things that people have found very helpful.”

Levounis warned against relying on alcohol to calm the nerves, saying “it always increases anxiety over time and I’m not talking about months and years. … A few hours after heavy drinking, anxiety increases.”

In cases where anxiety is debilitating and interfering with work or home life, she recommends consulting a mental health professional or primary care physician.

Taking action and taking into account the posting of information, the use of social media

Some universities have also provided their students with tools to manage election stress.

“We really have students who really think a lot about politics and know how it affects them,” said Shauna Olson Hong, director of counseling services at California State University, East Bay. These include some from the LGBTQ community or those who are undocumented or have family members who are, he said.

The counseling center has been offering online counseling. These include reducing news consumption, being more careful about checking the news right before bed, checking news sources based on famous people and being mindful of social media use.

Other suggestions include seeking support and thinking about ways to engage and affect positive change while maintaining balance.

Hong said: “Sitting down and worrying and feeling powerless about what’s going to happen to me is a terrible place to be and I think that builds our anxiety. “So trying to take action real about what we believe.”