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Election Season Stress: Tips to Help Adults and Teens Cope

October 7, 2024

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By Christina Carson-Sacco, Psy.D.

www.thecenterinpa.com

As a psychologist, I am finding my clients are bringing up politics and the upcoming presidential election with increasing frequency and distress. Individuals of all ages appear to be affected, however, young adults and teens are particularly troubled by the constant barrage of emotionally charged ads, news stories and social media posts focused on the election and what is happening around the country and world.

What are we experiencing?

Anxiety
Intrusive thoughts and an inability to turn off our minds
Sadness and depression
Disrupted relationships over politics
Fear of the future or a sense of hopelessness
Poor sleep
Physical distress such as headaches, stomach upset, back and neck tension, teeth grinding
Fatigue and a feeling of being ‘burned out’
Anger or irritability
Emotions going up and down
Increased dependence on substances like alcohol, marijuana, caffeine, or other drugs
Emotional eating or a loss of appetite
Inability to focus on work or school

What about the current political climate is affecting us the most?

Our country feels very divided, unstable, hostile
Fear of what will happen if the opposing candidate is elected; how will things change for me and my loved ones
Danger: will someone become violent over politics? I am part of a group that feels targeted by others for violence, and political rhetoric is fueling that?
Fear for the future of our country
Fear for the climate
Fears about loss of personal rights
Exhaustion and distress due to continuous exposure to highly emotionally charged political advertisements
Sadness and a sense of loss of the way things “used to be”

What can we do to cope?

When things feel out of control, look for things you CAN control. Take action. Protect yourself. Take care of yourself and your loved ones. All of these actions can give you back a sense of control.
Step away from the ‘news.’ There is a risk of trauma from repeated exposure. Look at more neutral unbiased sources. Don’t repeatedly watch upsetting videos or engage in ‘doom scrolling.’ Get just enough information to feel informed not inflamed. Turn off notifications so you can choose when to look at media. Set time limits on devices. Think carefully before sharing your opinions and viewpoints online.
Use techniques such as meditation, yoga, deep breathing to turn off the Fight/Flight response and bring your body under control.
Acknowledge that much of what you are feeling is a normal response to the realities of the world right now. It is ok to be angry, scared, sad, and tired. Name your grief and loss.
Engage boundaries with people and places that are harmful or upsetting, not necessarily cutting people off (but that is ok if necessary) but spending less time with them or limiting what topics you will discuss. Unfollow people and pages that are inflammatory. Follow positive social media pages that remind you of the good humans are doing, such as GoodNewsNetwork or Upworthy.
Look for the good in the world. Look for the good in your loved ones. Participate in positive causes in your community.
Be careful to avoid extreme, black and white thinking. Things are not ALL bad, people are not all terrible, everything isn’t ending. Remember, people can have differing views but still have a lot in common.
Prioritize the basics of self care: sleep, hydration, nourishment, spending time outside, moving your body, spending time with people and places that are supportive and healthy
Ask for help: look to your support system or reach out to a professional like those at The Center who have expertise to help you stay healthy during stressful times.

Suicide Prevention: What to Know

September 26, 2024

By Dr. Stacey Gagliano

Part 2: Adults

Understanding who is at risk and recognizing the warning signs can be crucial in preventing tragedy and providing timely help. In the following blog, you will find risk factors and ways to help that are specific to adults. For more information on this topic, please see the previous blog on Suicide Prevention in Youth.

Who is at Risk? – Adults:

Comorbid Diagnoses: People with multiple mental health conditions are at higher risk.
History of Self-Harm or Previous Attempts: Past behaviors are strong indicators of future risk.
Recent Losses: Significant life changes, such as losing a job, facing financial difficulties, or experiencing the death of a loved one, can increase vulnerability.
Chronic Problems: Ongoing issues with the legal system, unemployment, or troubled relationships can exacerbate mental distress.
Physical Disorders: Conditions affecting the central nervous system, such as epilepsy, Alzheimer’s Disease, or spinal cord injuries, can heighten risk.
Other Medical Diagnoses and Chronic Pain: Chronic illnesses like cancer, autoimmune diseases, or HIV/AIDS also play a role.
Substance Use: Abuse of alcohol or drugs significantly raises the risk of suicidal thoughts.

What Can I Do to Help?

Recognizing these signs early and offering support can make a significant difference. See the previous blog on Suicide Prevention in Youth for a full list of warning signs.

If you or someone you know is exhibiting these signs, seek professional help immediately. Suicide prevention is a community effort, and being informed is the first step towards making a difference. If someone you know is at risk:

Be sure to check in with them regularly.
Be a supportive listener and do not jump to problem solving.
Focus on validating their feelings and reminding them that you are there for them.
Provide them with resources (can be found below).
In the event of an emergency, of course, dial 911. You may also wish to contact mobile crisis intervention services in your area.

Hotlines

Suicide Prevention Lifeline: Call or text 988
Crisis Text Line: Text TALK to 741-741
National de Prevencion del Suicidio: 1-888-628-9454
National Domestic Abuse Hotline: 1-800-799-SAFE (7233)
The Gay, Lesbian, Bisexual and Transgender National Hotline: (888) 843-4564
Trans Lifeline: (877) 565-8860

Check our social media for more resources and useful information.

Sources

American Foundation for Suicide Prevention. (2024, May 11). Suicide statistics.

https://afsp.org/suicide-statistics

Centers for Disease Control and Prevention. ((2024, April 25). Suicide facts.

https://www.cdc.gov/suicide/facts/index.html

National Institute of Mental Health. (2024, February). Suicide statistics.

https://www.nimh.nih.gov/health/statistics/suicide

National Vital Statistics System. (2024). Mortality 2018-2022 on CDC WONDER Online

Database. Centers for Disease Control and Prevention. http://wonder.cdc.gov/mcd-icd10-expanded.html

Suicide Prevention: What to Know

September 9, 2024

Part 1: Children/Adolescents

By Dr. Stacey Gagliano

Suicidal ideation is a serious concern that affects individuals across all ages and backgrounds. Suicide is the 11^th leading cause of death in the United States. In 2021, suicides nearly doubled the number of homicides in the U.S. and in 2022, it was the second leading cause of death for those aged 10-14 and 25-34, and the third for those aged 15-24. Unfortunately, suicide rates have seen a troubling increase over recent years. From 2000 to 2018, the rate of suicides in the U.S. rose by 37%.

Understanding who is at risk and recognizing the warning signs can be crucial in preventing tragedy and providing timely help. In this two-part blog, we’ll explore key factors that contribute to an increased risk for suicidal ideation, important warning signs to be aware of, as well as what you can do if someone you know is struggling with these thoughts and feelings.

Who is at Risk? – Youth

Identity questions: Struggles with sexual or gender identity can lead to increased risk.
Victims of bullying.
Access to lethal means: Availability of firearms or other means can heighten risk. Firearms were involved in over 50% of all suicide deaths in 2022.
History of self-harm or previous attempts.
Mental health diagnoses such as anxiety and depression, and/or struggles with chronic medical conditions.
Recent loss: Youth experiencing significant losses are at higher risk.
Witness to violence or family history of suicide.
Lack of social support: can increase feelings of isolation.
Lack of access to mental health resources or services.
Stigma: Cultural or societal stigma around seeking help can prevent individuals from reaching out.

Recognizing the Warning Signs

Verbal threats of death, seeking access to weapons, and/or talk of death/dying
Hopelessness and rage: Feelings of despair, rage, or seeking revenge
Changes: Neglecting personal appearance, changes in appetite, and/or withdrawing from friends/family
Engaging in reckless behavior
Feeling trapped: A sense of being trapped with no way out
Making arrangements: Preparing for end-of-life matters, like updating a will or saying goodbye
Increased substance use
Mood swings: Dramatic changes in mood or personality
Loss of purpose: Feeling that life has no meaning or purpose

What Can I Do to Help?

If you are the parent/guardian of a child who struggles with or is at risk for suicidal ideation,

Take steps to reduce access to lethal means in your home.
- Remove all firearms from the home, or at a minimum, ensure that they are all locked and inaccessible to your child. Store bullets separate from the guns.
- Secure all medications and sharp objects in your home as well.
Seek the support of a mental health provider. Ensure that an appropriate safety plan is created.
In the case of an emergency, call 911 or bring your child to your nearest emergency room for an evaluation. You may also wish to contact mobile crisis intervention services in your area.

Hotlines

Suicide Prevention Lifeline: Call or text 988
Crisis Text Line: Text TALK to 741-741
National de Prevencion del Suicidio: 1-888-628-9454
The Trevor Project (Crisis line for LGBTQ+ youth): 1-866-488-7386
National Teen Dating Abuse Helpline: 1-866-331-9474
The National Runaway Safeline: 800-RUNAWAY (800-786-2929)

Check our social media for more resources and useful information.

Sources

American Foundation for Suicide Prevention. (2024, May 11). Suicide statistics.

https://afsp.org/suicide-statistics

Centers for Disease Control and Prevention. ((2024, April 25). Suicide facts.

https://www.cdc.gov/suicide/facts/index.html

National Institute of Mental Health. (2024, February). Suicide statistics.

https://www.nimh.nih.gov/health/statistics/suicide

National Vital Statistics System. (2024). Mortality 2018-2022 on CDC WONDER Online

Database. Centers for Disease Control and Prevention. http://wonder.cdc.gov/mcd-icd10-expanded.html

Rejuvenate your Relationships:

August 6, 2024

Applying the Gottman Method, by Emily Israel, M.S.

Relationships can provide us with comfort, security, enjoyment, pleasure, love, companionship, support, safety, and care. However, we can feel very distressed when our relationships lack these positive experiences. Most of us have experienced challenges in relationships with a partner or loved one at some point. There are ways to support the development of healthy relationships, as well as ways to help a relationship that has become more conflictual become healthy once again.

John Gottman, Ph.D., and his wife Julie Gottman, Ph.D. spent many years researching aspects that support healthy couple relationships and found tools that can benefit both couples and other relationships.

Ways to support a healthy relationship according to Gottman Research:

Get to know the other person’s needs, values, past experiences, priorities, and stresses.
Experience and express love to those with whom you share a relationship (more specific to romantic partners but can apply to other loved ones).
Turn towards your loved one and respond when they engage you. Create opportunities to spend time together to support the building of connection.
Try to view the person from a positive perspective.
Management of Conflict
- Engage in active listening skills to develop empathy: listen intently to the person’s feelings and acknowledge them by validating and summarizing what you heard them say.
- Avoid defensiveness: Take accountability and create an improvement plan. Acknowledge your role in an argument and pick one way you might make it better.
- Avoid attacking the other person’s character or criticizing them: Start with “I feel” and describe what created the feeling without attacking without directing at them and share what you need to feel better.
- Resist Stonewalling: Stonewalling is when we become frustrated in a conflict and we walk away from our significant other or withdraw. When you are tempted to tune out a loved one, consider engaging in self-soothing techniques and taking a timed break to give yourself time to calm down instead. This break should be no more than 24 hours and is meant to bring down each person’s heart rate so that you can re-engage effectively.
Discuss future dreams and understand each other’s goals to create shared meaning.
When one person is stressed about something such as an incident at work, unrelated to the relationship, join in on how they feel and support their position on the issue.
Demonstrate trust and commitment to one another.

If you would like to develop these skills further and rejuvenate any of your relationships, please contact us at the Center.

Pandemic Holidays: Different Doesn’t Have to be Bad

November 17, 2020

By Dr. Christina Carson-Sacco

This year has altered our lives in too many ways to count. The holidays in 2020 are sure to be impacted as well. With COVID restrictions, many of us will not be able to travel or gather safely. Traditions may not happen in the same way. For some there have been very real losses of family and friends, employment or financial insecurity, and estrangements over politics. Regardless of the reasons, this holiday season will likely present significant challenges at the end of an already challenging year.

Identify your Feelings: It is likely that you are more emotional than usual. Start by taking some quiet moments and sorting through the many emotions you are having. Try to identify what the exact emotions are and where they are coming from. You may be surprised to find that some of your emotions aren’t actually connected to the holidays, but are tied to other aspects of 2020.

Acknowledge your Losses: Whether it is loss of people in your life, financial security, freedom to gather/travel, routines like going into an office or participating in sports, or just a general sense of safety in the world, it is critical that you take some time and recognize what you have lost and how you’re feeling about it. It does not help to deny the significance of these losses, though once you have acknowledged your feelings, don’t get stuck dwelling on them.

Resist Romanticizing Past Holidays: It is normal to have an idealized vision of what the holidays are like. But if we are honest with ourselves it isn’t all wonderful. There is a lot of normal stress associated with our typical holidays; financial strain, relationship tension, an overwhelming number of additional chores, and trying to make things perfect. Too often, we try to make ourselves and others happy with material things. For some there are struggles with spending, food, alcohol and unhealthy relationships. Be realistic about the holidays.

Focus on What Is Really Important: Stop and take a moment to think about what is truly meaningful for you at this time of year. It may be family, but only certain ones. Maybe friends are higher on your list than family. Are the spiritual roots of the holidays the most important parts? Does charity figure heavily into what’s important to you? Maybe what you love best is having some time off for relaxation? How can you safely engage in what is most meaningful to you? Try to think outside the box. Come back to this when you lose focus.

Look for the Good: With so much negative noise in 2020, it is sometimes hard to hear the good. Turn down the television. Step away from your social media. Go outside and take a deep breath. Now, think of one thing that you are grateful for. Maybe it is small, like the smell of clean sheets. Maybe it is big, like having a safe home to shelter in. It could be a friend who checks in on you. Or it could be that you are grateful you are in a position to support someone else. Though you may have never planned to work from home, maybe you’re grateful to not have to fight traffic or pay for gas commuting to an office. If you’re a front line worker, while it is stressful, you may be grateful to be able to make a huge difference in the lives of so many vulnerable people. Your children could be sad about not attending school or activities, but they may appreciate slowing down and family time. Or maybe you’re just thankful for comfortable slippers, sweatpants and Netflix. Whatever it is for you, try to find the good.

Control What you Can Control: Keep in mind that you do indeed have control over many aspects of what your holidays will look like. This may be a chance to let go of the parts of the holidays you don’t like; cut out the traditions that don’t work for you. This may be the excuse you need to take a break from unhealthy relationships. You have control over how you wrap up 2020.
• Be aware of your self-care. Especially this year, when emotions are running high, be sure to be on top of eating, sleeping, hydrating, and getting some time moving outdoors. Don’t
underestimate the value of taking a few deep breaths and doing some brief meditation. Many guided meditations are available free in apps or online. Set budgets for spending. Limit drugs and alcohol. Many support groups are now available online. If you are struggling, reach out to a psychologist or your family physician for help. Keep up good boundaries with others. Be aware of a tendency you may have to try to make others happy by forgoing your boundaries. It is ok to say no. If some family or friends challenge you, find ways to connect safely. Avoid hot-button topics or engage in structured activities with individuals that you may clash with.
• Find connection. If you’re alone, the end of the year gives you the opportunity to engage in some serious self care and restoration. Consider pushing outside your comfort zone and reaching out to others you’d like to be closer to. So many people are wishing for more connection this year. Religious institutions are offering community, even if virtually. Many online groups offer connection, as well. Volunteering to help others will help you meet likeminded folks.
• Different doesn’t have to be bad. If your loved ones are apart and you’re dreading another Zoom gathering, add some fun with competition. Who can make the best decorated cake, wreath, gingerbread house, cookies, or ugly sweater? Whose menorah made from things around the house does everyone like best? Which household can win the viral Tik Tok dance off? Play games over technology. If family is near by, do a socially-distant potluck. Have each household cook a dish and drop off portions on each other’s porches. Then zoom in and enjoy together. Traditionally, many families are so busy they rarely spend a lot of time talking during the holidays. This year, each member can take turns telling stories about the past or sharing their hopes and prayers for the new year. Maybe your loved ones can do a craft together over Zoom which they donate to a charitable organization. If we get lucky with mild weather, take a family walk or gather safely outside around a fire pit. Lastly, who says you cannot celebrate your holiday at a different time of year? Why not plan to have a holiday do-over as soon as it is safe to do so? Kwanza part two in February? Christmas or Hanukkah repeat in March? It may not be the same, but it can still be good and incorporate those parts of the holidays that you love the most.

With so much of the world feeling out of our control, if we acknowledge our feelings and shift our focus to what is important and positive, while taking good care of ourselves, we can take control of our holidays and have a meaningful end of 2020.

Dr. Christina Carson-Sacco is a clinical psychologist and a partner with The Center for Neuropsychology and Counseling, P.C. with offices in Warrington and Lafayette Hill, Pennsylvania. She is available for public speaking and consultation. To learn more about her practice visit www.TheCenterInWarrington.com

Other helpful resources:
https://www.cdc.gov/
https://findhelp.org/
https://suicidepreventionlifeline.org/
https://www.samhsa.gov/
https://www.aa-intergroup.org/
https://www.thetrevorproject.org/

The Center for Neuropsychology and Counseling

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Election Season Stress: Tips to Help Adults and Teens Cope

Suicide Prevention: What to Know

Suicide Prevention: What to Know

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