Dealing with election stress? A Psychiatrist Explains How to Channel Your Fears and Escape Racial Thinking

Instead of excitement about the upcoming election, many of my patients and friends – regardless of political persuasion – report being terrified at the thought of “the other side” winning. Democrats tell me they fear Donald Trump will end our democracy. Republicans fear that Kamala Harris will turn the United States into a socialist society without family values.

Watching the news exhausts people on both sides, sad and scared for the future. Every half country he can believe the other half are stupid, deeply deluded, immoral, dishonest, or maliciously plotting to destroy the country they love.

I’m a psychiatrist specializing in the treatment and research of fear and anxiety. My book, “Afraid: Understanding the Purpose of Fear and Harnessing the Power of Anxiety,” explores the politics of fear and the role the media plays in contemporary concerns. Scientific knowledge about fear can provide a useful perspective on electoral anxieties and suggest some practical advice for managing policy-related anxieties.

Human beings are a racial species

As humans, we have a strong tendency to form group relationswhether based on national, ethnic, religious, sporting, school or other social affiliations. People care most intensely about their group members. The researchers discovered that areas of the brain involved in empathy is more active when people see, for example, a member of their own college getting hurt against someone from a rival college.

Racial tendencies are not biologically linked to a particular racial, ethnic, or national identity. On the contrary, all people are born with the desire to do so seek affiliation with the familiar.

Tribalism can be reinforced in the face of a perceived external threat. External danger can do both to you paranoid about “others” not in your group and trust your companions and clan leaders more.

This instinct is not necessarily bad. Tribalism has helped humans survive as a species by fostering the unity necessary for a tribe to fend off invasion, predators, or natural disasters.

Media and leaders play up race connections

Leaders and the media know how to exploit our racial character to circle the wagons. They can turn on racial bias in an attempt to get people to shun or attack the other side and continue to donate, vote, and watch their side’s cable news.

For most media in the US, like all companies, revenue is the top priority. What matters most to them is the the number of hours you watchscroll and click. Science shows that emotions, especially negative ones, get attention. fear makes people stick around.

Media organizations on both sides of the political spectrum recognize this Negative news keeps audiences engaged. Whatever news channel you watch, when was the last time you walked away happy, energized and at peace? More often than not you end up feeling like the whole world is going up in flames.

During the election season, this dynamic intensifies as politicians seek cash and votes and media seize the opportunity to sell more advertising.

Managing stress around political news

You can care about your sanity and your country at the same time. Here are some practical tips:

• Resist the trap of tribalism. Remember that when you fear the other side, you primitive instincts prevailleaving your critical thinking skills behind. It is impossible for the political leaders and media you identify with to always be right and the other side to always be wrong. Exercise some skepticism, especially when a message encourages fear.

• Reduce exposure and choose what you consume. Cable news in the US focuses on a few topics and inundates you with endless dramatic political analysis and news. Five extra hours of news consumption won’t add to what you learned in the first hour, but it will add to your emotional exhaustion. My patients who limit their media exposure to one hour of their favorite news show feel much better and are still informed. If you can read instead of watching, do so. Be informed, not overwhelmed.

• Balance your news intake. Don’t get stuck in the limited worldview of what your race represents. Tune in to neutral sources and diverse opinions in your news feed. Boring news sources are often less emotionally draining.

• Stay open to the positive. When you’re afraid, yours caution followsfocusing on stimuli related to what scares you. This is an evolutionary feature that tries to keep you safe by zeroing out the risk. Short-circuit this instinct by deliberately redirecting your attention to positive news. See stories about science, health, arts, sports and community service.

• Experience the real world. What you see shapes what you believe, and that it guides your emotions. Break out of any negative news bubble you’re trapped in and engage with the real world. Visit your neighbors and nature. Balance your emotions by engaging in the largely safe and respectful real world.

• Defy the trap of division. Reject the demonization of others. Political beliefs are only one part of every American’s identity. Make an effort to find common ground outside of politics. You can go to the gym, share a meal, talk about art and science, or do yard work with people who have different political views.

• Continue your routines. It is important to maintain normal life routines, hobbies and social interactions that keep you happy and balanced. Remember that exercise is a great stress reliever.

• Channel the energy. You can give in to horror, depression or hatred – or you can transform that energy into positive political activism, productive discussions and making an effort to learn the facts. Instead of being terrified, choose to be politically passionate.

Remember, this election cycle will pass. Use this time as an opportunity to broaden your political knowledge. Be passionate about your side, do what you can to support it, go vote. Don’t be afraid.