Perhaps more than in the past, election campaigns in the U.S. seem to go on forever. Not long after someone is elected to office, the entire cycle starts up again. For many Americans, the process is exhausting. It can also result in high levels of anxiety, which only seem to increase as the election draws near. Add to that the fact that Americans are remarkably divided in their political beliefs, which means that elections in general are becoming increasingly contentious.

Now, just days before another national election, many individuals are nervous, anxious, or possibly even frightened about the outcome. If you’re feeling particularly unsettled about what lies ahead, here are some tips to help ease your election anxiety.

• Focus on what you can control. Obviously, you can control your own actions. What you can’t control is how others act. When it comes to an election, voting is something you can control, and it can even help you feel empowered. You can also campaign for candidates and issues that you believe in. This might entail writing postcards or making phone calls. In the end, however, you cannot control how other people think and behave, which ultimately leads to their choices about how to vote.

• Limit your news exposure. In today’s cable news and social media environment, election coverage is non-stop and never-ending. Keep in mind that you can learn everything you need to know in a short amount of time. You don’t need to watch it for hours to stay informed. If necessary, set a time limit on the amount of news you absorb, or move your phone to another room where it’s out of sight for a while. Then find something else to do that will occupy your mind, such as developing a new skill or hobby, listening to music, exercising, or reading a book.

• Realize that worrying won’t change anything. Despite how significant things may seem at the time, their overall impact on your life may actually be quite small. When you’re feeling anxious, take a deep breath and mindfully consider what you can and cannot control. Rather than succumbing to the fear, focus on everything you have to be grateful for in your life.

• Avoid the dual pitfalls of division and tribalism. Division is what happens when you criticize and vilify another person because of their political beliefs. There’s much more to a person than his or her political views, so look for ways to connect with others outside of politics. Remember that you can like a person — even love a person — without agreeing with them on everything. At the same time, tribalism results from the basic human tendency to affiliate with a group based on everything from religion and ethnicity to school sports, political beliefs, and more. People are naturally wired to connect with others who share a common belief or mission. And while this is not necessarily a bad thing, the news media and politicians have learned how to use tribalism as a way to attack the other side.

• Take care of yourself. Regular exercise. Healthy eating. Spending time outdoors. These commonsense practices are good for your physical and mental health, and you should make them a priority. Self care is important anytime, but it can be especially helpful when you’re experiencing high levels of stress. Remember that it’s okay to take a temporary hiatus from technology and immerse yourself in nature as a way to manage your stress and anxiety and remove yourself from the political conflict around you.

Image by kp yamu Jayanath from Pixabay

Dr. David Lowenstein is a Columbus, Ohio-based psychologist with more than 35 years of experience. He conducts individual, family, and group therapy sessions in his German Village office and also via telehealth. Dr. Lowenstein is also available for expert forensic testimony, and for educational workshops and presentations. He is frequently called upon as an expert source for print, radio, and broadcast media. Contact Dr. Lowenstein at Lowenstein & Associates, 691 South Fifth Street, Columbus, Ohio, 43206, or call 614.443.6155 or 614.444.0432.