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Six coping tips for election stress

Counselors seeing toll as vote nears

By: Gene Myers
NorthJersey.com
USA Today Network - New Jersey

..... As Americans slog through one of the most divisive elections in recent U.S. history, mental helath professionals say we all need to take a deep breath, for our own good.
..... In North Jersey counselors are seeing the toll as Tuesday's [11/05/2024] vote draws near - and offering tips on how to cope with tension that may stretch long past Election Day.
..... Richard Waldron, a Closter-based psychologist, has seen firsthand how election-related anxiety is affecting his even having trouble sleeping," Waldron said.
..... "I had 25 people last week along talk about their fears regarding the election."
..... Harris? Trump? Trump! Harris!
..... Mental health experts say polarizing rhetoric and unending news cycles intensify our feelings of helplessness and frustration.
..... In a survey released October 22, [2024] the American Psychological Association found than 77% of adults said the future of the nation was "a significant source of stress"; another 69% said the presidential election made them anxious.
..... The advice form the experts? Take steps to turn out and care for yourself, especially on election eve.
..... Everyone is feeling the pressure right now, regardless of their political views, Waldron said.
..... "They're worried about the future, feeling powerless, and some are even struggling to sleep because of the constant churn of news and speculation."

To avoid election anxiety, limit screen time

..... His first tip? Limit exposure to screen-based news. It's sensational on TV or triggering, Waldron said.
..... "Watching election coverage on TV or social media can easily ramp up stress," he said. "the visuals, the constant conjecture and the talking heads all increase anxiety, election night coverage especially won't offer any real answers, so you're better off taking a break."
...... Instead, he recommends getting your news the "old-school" way - by reading.
..... "If you read what's going on, it slows it all down. You're reading it and you're hearing it in your mind's voice. It comes much more slowly, as opposed to watching TV and hearing all the talking heads arguing and conjecturing," he said.

On election night, avoid watch parties

..... Michael Tozzoli, CEO of West Bergen Mental Healthcare in Ridgewood, [NJ] emotions, particularly thorough sensationalized coverage designed to captivate viewers. Social media platforms operate similarly, with algorithms intended to push intense content as a way of grabbing eyeballs.
..... Try spending election night with friends or family in a calm setting. Tozzoli advised. He and Waldron agree that's a smarter choice than gathering around a large-scree TV for that can amp up negative feelings.

Don't Stress over every poll

..... Here's another caution form savvy election watchers: Don't stress over every twitch in the polls, betting markets or election prediction ,models. They're not crystal balls.
..... In an article this week [10/30/2024] on the website Good Authority, Vanderbilt University political scientist Josh Clinton noted that "poll results depend on pollster choices as much as voters' decisions."
..... After voters are surveyed, posters make adjustments in an effort to approximate what the November 5 [2024] electorate will actually look like. Those adjustments, based on demographics, past voting patterns party IDs and other factors, are made in good faith, but Clinton showed how different variations can shift a candidate;s margin by as much as eight points.
...... "We would all do better to temper our expectations about pre-election polls," wrote Clinton. "It's impossible to ensure that the polls will reliably predict close races given the number predict close races given the number of decisions that pollsters have to make."

Get ready for the long haul

..... Don't forget, Tuesday [11/05/2024] night may feel like a sprint, but a long marathon is still ahead.
..... From Election Day on November 5 [2024] to Congress counting electoral votes on January 6, 2025, a lot will take place before the new president and vice president can e inaugurated on January 20. In 2020, it took four days before all the votes were counted in key swing states. That was followed by weeks of court challenges and appeals to state legislatures, fueled by former President Donald Trump's false claims of a stolen election.
..... So on election night, "go to bed at a reasonable hour and save yourself the tension," Waldron said. "We won't know the final results for days or even weeks, and watching minute-by-minute only adds stress."

Sleep and self-care are key

..... And what if you do get swept up in the moment and worry about the health of the nation? Waldron encourages his clients to keep their attention on the present rather than future uncertainties.
..... "We can only manage what's in front of us," he said. "Keep it local and focus on home, family and your immediate surroundings. This helps people realize that they actually have stability in their personal lives, even if the political landscape is tumultuous."
..... Waldron also emphasized the importance of sleep as a cornerstone of mental health, especially during stressful times. "when people feel anxious, sleep can be one of the first things to go. But a good night's sleep is essential," he said. he advised people to wind down well in advance of bedtime, ideally without screens. Set the bedroom temperature to 68 degrees for optimal rest.
..... Tozzoli added: "grounding yourself by connecting to day-to-day routines can be a relief,. Get outside, exercise or simply, follow a mindful routine in your home."

Practice kindness, not anger

..... Finally, both counselors stressed kindness and patience in the face of differing opinions. Regardless of the election outcome, half of the people will feel disappointed or even distressed.
..... "Being respectful of others' views, even when they differ, is a critical part of living together as a society," Waldron said.
..... In a time when the political landscape can feel overwhelming, Waldron and Tozzoli advised taking small, manageable steps to ensure personal wellbeing.
..... "Remember, you're safe," Waldron said. "Stay grounded in your routine and remember that you'll be OK - no matter what the outcome."

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