(NewsNation) — The 24-hour news cycle can be overwhelming, with news of political violence, global conflict, deadly storms and an increasingly tense campaign season contributing to mental stress. But experts say there are ways to cope.
The endless stream of news on television and social media can make it easy to get caught up in doomscrolling, which can feed anxiety and depression. Political division can also contribute as people fear the outcome of the upcoming election.
Stress and anxiety about elections has been an issue for the past few election cycles. Polling from this year shows up to 60% of people report feeling anxiety about the election. In 2016, 58% of Americans reported election-related anxiety. That number rose to 68% in 2020.
Anxiety and stress can manifest in many ways, and experts say some people may not even realize the news or election is related to spikes of anger, depression or anxiety. Under stress, the brain can also enter fight or flight mode, leading some people to freeze, feeling unable to act, others in flight mode trying to avoid thinking about what’s going or fawn mode, which can include a feeling of giving up on the situation.
Other mental health symptoms may include changes in appetite, difficulty sleeping or sleeping too much, excessive worrying, unexplained anger, feeling irritable and on edge, mood swings and trouble concentrating.
As stressful as the world can be right now, mental health experts say there are ways to handle the mental health struggles that come with so much going on in the world.
Here are some of their suggestions:
Set boundaries: Don’t allow yourself to get caught up in doomscrolling or glued to the news all the time. Limiting the amount of information you consume can help reduce anxiety and stress.
Focus on what you can control: Feeling out of control can increase anxiety and major world events can leave people feeling helpless to change things. Shift focus to things you can control, including your own emotions and reactions.
Set boundaries: Political polarization has ramped up the stress around elections and can also cause rifts between family members and friends who have different views. If debating is too much, set limits around topics discussed at gatherings or events.
Touch grass: Spending time in nature is proven to lower stress and anxiety. Getting outdoors for a walk, a hike or spending time in your garden can be a good way to help regulate emotions and gain more resiliency when it comes to handling stressful situations.
Practice mindfulness: Meditation, yoga and breathing exercises can help calm emotions and make it easier to center scattered thoughts. For those who find traditional meditation difficult, consider engaging in active meditation. Activities like running, dancing or painting are just a few examples of active meditation that can help with focus.
Build healthy habits: Exercising and eating healthy might be the last thing you feel like doing when you’re stressed, but both can make it easier to handle difficult situations. Even small amounts of exercise and adjustments to have a healthier diet can make a difference.
Engage in constructive hobbies: Hobbies can help take your mind off other situations and give you something else to think about. Activities like crafting, creating art, writing and cooking can help provide a sense of accomplishment while boosting creativity and providing an outlet for self-expression.
Connect with others: Depression and anxiety may cause people to withdraw. Making time for family and friends can help redirect your focus away from news to other matters and build a sense of community and connection.
Seek out good news: A glance at the headlines can make it seem like everything in the world is going terribly but there is good news out there. Making an effort to look for and read uplifting news stories can help offset the negativity that often comes along with the headlines.
Ask for help: Dealing with stress and anxiety can be difficult. Don’t be afraid to seek help from professionals, who are able to help you develop coping skills and emotional regulation techniques to deal with difficult situations.