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.