{"id":33388,"date":"2024-09-19T12:00:00","date_gmt":"2024-09-19T12:00:00","guid":{"rendered":"https:\/\/blog-staging.saatva-node-stage.tsc-starts-coding.com\/?p=33388"},"modified":"2024-09-09T19:22:58","modified_gmt":"2024-09-09T19:22:58","slug":"election-anxiety","status":"publish","type":"post","link":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/election-anxiety\/","title":{"rendered":"How to Keep Election Anxiety From Ruining Your Sleep"},"content":{"rendered":"\n

A nationwide survey conducted by Myriad Genetics, Inc. finds that nearly four in 10 Americans are\u00a0more anxious than usual<\/a>\u00a0thanks to all the election-focused news and social media posts they’re consuming this year.\u00a0<\/p>\n\n\n\n

What’s more, a recent mental health poll from the American Psychiatric Association says 43% of adults feel more anxious now<\/a> than last year, with the upcoming election being one of the biggest sources of stress. <\/p>\n\n\n\n

This anxiety not only affects people during the day but can also impact their quality of sleep at night. A 2022 study published in the journal\u00a0Sleep Health<\/em><\/a>\u00a0found that the 2020 election resulted in less sleep and increased alcohol use (which can also\u00a0affect sleep<\/a>).\u00a0<\/p>\n\n\n\n

Ahead, we’re sharing a few methods to help ease election anxiety so it won’t ruin your sleep. <\/p>\n\n\n\n

What is election anxiety?<\/h2>\n\n\n\n

To find out what election anxiety is, it’s important to understand more about anxiety<\/a> itself. <\/p>\n\n\n\n

“Like all challenging emotions, anxiety has a job\u2026[and] comes up to tell us to take action,” says Renee Zavislak<\/a>, licensed psychotherapist and trauma specialist. “More specifically, anxiety wants you to do one of two things: take an action you aren\u2019t taking or feel something you aren\u2019t feeling.” <\/p>\n\n\n\n

When it comes to election anxiety specifically, you may notice symptoms such as “ruminating about the election and talking about what you cannot influence relative to the election\u2026[and be] flooded by unpleasant thoughts about the outcome of the election,” explains Steven Sultanoff<\/a>, PhD, adjunct professor at Pepperdine University,  <\/p>\n\n\n\n

He adds that physical symptoms may emerge, like “high blood pressure<\/a>, heart racing, profuse sweating, [and] muscle tension.”<\/p>\n\n\n\n

\n

Election anxiety may manifest in mental and physical symptoms such as ruminating about the election, unpleasant thoughts about the outcome of the election, high blood pressure, heart racing, and muscle tension. <\/p>\n<\/blockquote>\n\n\n\n

How to deal with election anxiety<\/h2>\n\n\n\n

If your election anxiety is keeping you awake at night, here are a few helpful tips to keep in mind:<\/p>\n\n\n\n

1. Practice meditation<\/h3>\n\n\n\n

More specifically, learn how to practice bedtime meditation<\/a>. Zavislak offers a helpful sanctuary meditation technique you can perform right before bed. To begin, make sure you’re lying comfortably on your back and breathing easily, she says. <\/p>\n\n\n\n

Then, follow these steps from Zavislak:<\/p>\n\n\n\n

    \n
  1. Imagine that at all four corners of your bed, there are tall, golden posts.<\/li>\n\n\n\n
  2. See yourself there with tall golden posts just past each corner of your bed.<\/li>\n\n\n\n
  3. Now, connect the golden posts with white marble walls.<\/li>\n\n\n\n
  4. See yourself there in your sacred, protected space, with beautiful white marble walls and tall golden posts at every corner.<\/li>\n\n\n\n
  5. Now, imagine you have a moat surrounding your sanctuary. See yourself there, in your marble sanctuary, protected all around by a deep, wide moat.<\/li>\n\n\n\n
  6. Now, put anyone or anything about which you’re worrying or that’s cluttering up your consciousness on the other side of the moat.<\/li>\n<\/ol>\n\n\n\n

    This type of meditation is one of many you can perform before bed. You can also listen to deep slumber meditation<\/a> or practice the 4-6 breathing technique<\/a>, which involves breathing in four seconds, holding your breath briefly, and releasing your breath for six seconds.<\/p>\n\n\n\n

    2. Limit (or avoid) alcohol<\/h3>\n\n\n\n

    The Sleep Health <\/em>study<\/a> about people’s coping mechanisms during the 2020 election found that many turned to alcohol. <\/p>\n\n\n\n

    Although having a glass of wine or beer before bed sounds relaxing, it can actually interfere with your sleep cycle. You may initially feel tired, but those effects are only temporary. Your sleep can worsen after your body has completely broken down the alcohol.<\/p>\n\n\n\n

    If you don’t want to completely eliminate your favorite cocktail, try to limit how much you drink as much as possible. Be sure to avoid alcoholic beverages at least a few hours before bed and try not to overdo it.<\/p>\n\n\n\n

    3. Avoid social media or news programs after a particular hour<\/h3>\n\n\n\n

    It’s tempting to overconsume news and social media<\/a> posts about the election. However, that can only increase ruminations about the results and their effects on your life. <\/p>\n\n\n\n

    “That process inhibits the brain from settling in and letting go of the ‘noise’ of the day,” says Sultanoff.  “That barrage of thoughts keeps individuals awake.” <\/p>\n\n\n\n

    He recommends avoiding election-related stimuli starting a few hours before bed. “This may provide an opportunity to ‘settle down,'” he says. You can also consider incorporating\u00a0relaxing nighttime activities<\/a>, such as practicing gratitude and deep breathing, into your routine.<\/p>\n\n\n\n

    4. Take a warm bath or shower<\/h3>\n\n\n\n

    Zavislak recommends taking a\u00a0warm bath<\/a>\u00a0or shower right before bed. In fact, studies show taking one right before bed can help you relax. “It is actually getting out of the hot shower or bath that signals sleep through the drop in body temperature,” says Zavislak.\u00a0<\/p>\n\n\n\n

    If you decide to take a bath, you can turn it into a nightly ritual. Consider playing soothing music, using a lavender-scented bath bomb (since that particular aroma is known for its relaxing qualities), and sipping an herbal tea<\/a>. Use luxurious bath towels<\/a> to make it a spa-like experience.<\/p>\n\n\n\n

    5. Practice reassuring self-talk<\/h3>\n\n\n\n

    Anxiety about the election is “associated with feeling threatened about how one will be affected by the results,” says Sultanoff. To help this, he suggests self-talk that addresses these fears. <\/p>\n\n\n\n

    He recommends telling yourself, \u201cI will survive the outcome of this election. It may be unpleasant, but I will be fine. I will adjust to whatever happens.\u201d<\/p>\n\n\n\n

    Other nightly affirmations, such as, “I release today,” or “I choose calm and peace,” (among our many other suggestions<\/a>), can also help you let go of the burdens of your anxiety and embrace a calming mindset. <\/p>\n\n\n\n

    6. Seek professional help<\/h3>\n\n\n\n

    If you’re still having trouble letting go of your election anxiety before bed\u2014and it’s led to insomnia<\/a>\u2014it’s vital to seek out a counselor or therapist. <\/p>\n\n\n\n

    Talking out your feelings with a professional can help you uncover some of the root causes related to your anxiety. A licensed mental health practitioner can help you learn how to address the causes of your anxiety so they stop interrupting your sleep.<\/p>\n\n\n\n

    FAQs<\/h2>\n\n\n\n

    How can I stay informed about elections without feeling overwhelmed?<\/h3>\n\n\n\n

    While staying informed is essential, limit watching or reading election-related news right before bed so it doesn’t interrupt your sleep. Set a cut-off time for yourself in regards to social media as well. Consuming too much can increase your anxiety and negatively impact your overall well-being.<\/p>\n\n\n\n

    How can I manage my stress levels during election season?<\/h3>\n\n\n\n

    Pay attention to signs of increased stress levels, such as interrupted sleep, being quick to anger, and other physical symptoms, such as shallow breathing or headaches. If you notice yourself becoming too stressed, practice relaxation techniques during your day. Physical exercise, meditation, and journaling can all reduce your stress levels.<\/p>\n\n\n\n

    Are there specific techniques to reduce anxiety related to election news?<\/h3>\n\n\n\n

    Avoid watching or reading election news after a particular time of day. Stop a few hours before your bedtime so you don’t have it interrupt your sleep. Also, if your phone has this capability, have it cut off access to certain apps after a specific usage time or hour of the day.<\/p>\n\n\n\n

    For more tips on soothing anxiety, check out our <\/em>guide to calming a racing mind before bed<\/a><\/em>. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    A nationwide survey conducted by Myriad Genetics, Inc. finds that nearly four in 10 Americans are\u00a0more anxious than usual\u00a0thanks to all the election-focused news and social media posts they’re consuming this year.\u00a0 What’s more, a recent mental health poll from the American Psychiatric Association says 43% of adults feel more anxious now than last year, with the […]<\/p>\n","protected":false},"author":159,"featured_media":33389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,390],"tags":[],"coauthors":[456],"guest":[],"host":[],"class_list":["post-33388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/posts\/33388","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/users\/159"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/comments?post=33388"}],"version-history":[{"count":2,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/posts\/33388\/revisions"}],"predecessor-version":[{"id":33394,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/posts\/33388\/revisions\/33394"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/media\/33389"}],"wp:attachment":[{"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/media?parent=33388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/categories?post=33388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/tags?post=33388"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/coauthors?post=33388"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/guest?post=33388"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva-node-stage.tsc-starts-coding.com\/blog\/wp-json\/wp\/v2\/host?post=33388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}