Feeling stressed about the election? Here's what a psychologist advises

Here’s her Q&A guide and top 10 stress busters

Q: An American Psychological Association survey released Sept. 14 found that about 1 in 4 American workers reported feeling less productive and more stressed at their jobs because of political discussions there. What’s going on with this?

First, this survey may not be completely accurate in its findings given some potential methodological flaws. However, it is possible that when people voice differing opinions with one another in the workplace, conflict could arise increasing stress and impacting productivity. This election is significant in that many people have become polarized and passionate in their views. These strong views, when discussed in the workplace, could impact not only individual productivity but also teamwork and cohesiveness in a work environment. 

Q: What effect does a steady stream of negative news have? What are the physiological components?

For some individuals, negative news can impact one’s worldview, sense of safety - especially if it is coverage of violence - and sense of control. Those who already have prior exposure to trauma or heightened anxiety might be more impacted by negative news. Seeing negative news stories of events occurring both across the country and globally can raise people’s sense of powerlessness.

It is difficult for some people to see events unfold that they cannot control. It highlights their awareness and perceptions that they have limited power of what goes on the world and possibly their own lives. Such a sense of powerless and lack of control can increase stress, anger, and anxiety.

Symptoms of stress can include physiological reactions such as muscle tension, headaches, increased heart rate, and shortened breath. At times people can attempt to cope with stress and anxiety with unhealthy strategies such as overeating, smoking cigarettes, drinking alcohol or using drugs. Unfortunately, while these strategies may feel like they relieve stress, they in fact can maintain and worsen stress responses. In the long term they can prolong stress, become problems in of themselves, and negatively impact health. 

Q: How do people’s reactions to the election potentially affect relationships? 

Stress in general can impact relationships with significant others, family members, friends, and work colleagues. Paying attention to one’s own behaviors, thoughts, and emotions - especially changes in behaviors - can help identify if stress is interfering with relationships.

When people have increased stress, they can become either isolative from those that typically provide support, withdraw from activities that provide enjoyment, or display irritability with those close to them. Isolation, withdrawal and irritability can all negatively impact relationships.  

Q: What are the best antidotes to this kind of angst? How can people get to a more grounded, healthy mental framework?

When people become stressed they tend to start to withdraw from activities they find enjoyable. In addition, they tend to focus on the negative triggers such as negative media coverage or negative thoughts and perceptions about the world. Taking a step back, slowing down and becoming more aware of one’s stress reactions is an important first step.

This means paying attention to body sensations such as muscle tension, thoughts and perceptions, as well as the impact thoughts and feelings have on behaviors. Becoming more present, focused in day-to-day activities and engaging in activities that provide meaning and value can help ground and refocus away from this angst. 

Q: For those who suffer from anxiety issues or trauma, what impact can a national event like this have?

Someone already suffering from anxiety issues or trauma can be at increased risk for heightened anxiety when exposed to things in their environment such as national events that they do not feel they have a sense of control. For some, national events such as the election may not have any impact on their anxiety, but for others it may exacerbate symptoms.

If someone is suffering from anxiety that is interfering with functioning or is debilitating, seeking professional help can be useful. There are effective medication interventions and talk therapy approaches, such as cognitive behavioral treatment, that has been shown to be highly effective for anxiety. 

Q: Any advice for handling the potential anxiety of election day and its aftermath?

Potentially limiting the amount of media coverage that one is exposed to on election day and staying focused on daily life activities can relieve stress. It is important to notice the impact of stress and anxiety on daily functioning. If it seems stress and anxiety is interfering with work, home life or relationships then seeking professional help may be useful. 

Ten Stress-Busting Tips for Election Day and After

Managing stress may be different for each person, what works for one person may not always work for another. That being said, there are a number of strategies that have been found effective for coping with stress and anxiety. Here are 10 tips to manage stress:

1. Watch intake of food, caffeine, alcohol and drugs. What you put in your body can have an impact on stress response. Eating healthy and limiting caffeine can decrease fatigue and irritability. Limiting alcohol and drugs not only helps with short-term stress response, but also decreases the potential for longer-term health consequences.
    
2. Catch some ZZZs. Making sure you get enough sleep is crucial to stress management. Lack of sleep can impact concentration and increase irritability.  Having a set bedtime each night, practicing good sleep hygiene (no TV in bed!) can help your body unwind and settle down each evening. Sometimes stress can cause insomnia. If insomnia becomes a chronic problem, there are brief cognitive behavioral strategies that can help. Seek a professional for guidance. 
    
3. Practice relaxation exercises. Learning to focus on one’s breath and practice deep breathing can slow the physiological reactions of stress down. Other relaxation exercises that may be useful include progressive muscle relaxation and guided imagery.
    
4. Become present focused.  When we are stressed we often tend to focus on things that have occurred in the past or worrying about the future. When this happens, we are missing out on the here and now. And today is what truly matters. Learning to engage in the present and focus our awareness to the “now” can help let go of stress or even view it differently.
    
5. Pay attention to thoughts. We all have a running inner dialogue called “self-talk.” We often accept this self-talk as truth because they are our thoughts. Why question it? When we become stressed or anxious, these thoughts can often be negative and usually not completely realistic. By paying attention to our thoughts, gently challenging them, and creating more healthy - thinking approaches can decrease stress.
    
6. Get active. Exercise has been found to be an excellent stress management strategy as it releases chemicals in the brain that can relax us. Getting out of the house and go for a walk around the block both provides your body with activity but also clears the mind with a shift in focus to different surroundings.
    
7. Lean on support. Talking to a friend, going for coffee, or just being with someone who you find supportive can improve functioning. Sharing your thoughts and feelings with someone that cares for you can be helpful and combats a sense of loneliness and isolation with a sense of connection.
    
8. Have fun! Doing something that provides joy can help ground and refocus someone with stress. Sometimes when people get stressed they tend to withdraw from activities. To manage this, scheduling fun activities and formally penciling them in a schedule book can encourage follow-through. These activities can be small simple things like having a cup of tea on the porch or going to lunch with a friend. Go bowling, see a movie, get out in nature or go fishing. Whatever provides a sense of relaxation or a good laugh can be an excellent stress management strategy.  
    
9. Do something of value. When stressed, we often operate on autopilot, going through the motions of each day. Taking stock of what provides meaning and value can help refocus what is truly important in life. Once you clarify your values, commit to action. Do something each day that is of purpose and value. 
    
10. Get involved. When we become stressed from external events such as the election or other world events, we sometimes have a sense of powerlessness. Getting involved in social action and volunteerism can increase a sense of power and control that even small actions in the world can make a difference. Find a cause and get involved.