Dealing with Election Anxiety? A Psychiatrist Explains how to Channel your Fears and Break out of Tribal Thinking

Rather than being excited about the upcoming election, many of my patients and friends, regardless of political affiliation, tell me they are terrified of the idea of ​​the “other side” winning. Democrats tell me they fear Donald Trump will destroy our democracy; Republicans fear Kamala Harris will turn America into a socialist society without family values.

Watching the news leaves people from both parties exhausted, sad and scared about the future. Each half of the country makes believe The other half is either stupid, deeply misguided, immoral, dishonest, or maliciously plotting to ruin the country they love.

I am a psychiatrist who specializes in the treatment and research of fear and anxiety. My book, “Fear: Understanding the Purpose of Fear and Harnessing the Power of Anxiety”, explores the politics of fear and the role of the media in modern anxieties. Scientific insights into fear can provide a useful perspective on electoral anxieties and suggest some practical tips for managing politically-related concerns.

Humans are a tribal species

As humans, we have a strong tendency to form group affiliationswhether for national, ethnic, religious, sports, school or other social ties. People care more about members of their own group. Researchers have found that areas of the The brain involved in empathy is more active When people see, for example, a member of their own university being injured in front of someone from a rival university.

You can trust this article because it is written by academics.
Tribal tendencies are not biologically linked to a specific racial, ethnic, or national identity. Rather, all people are born with the desire to search for affiliation with the familiar.

Tribalism can be strengthened in the face of a perceived external threat. External danger can cause both to feel attracted to each other. paranoid about “others” not in your group and trust more in your companions and tribe leaders.

This instinct is not necessarily bad. Tribalism has helped humans survive as a species by fostering the unity needed to defend against an invading tribe, predators, or natural disasters.

Media and leaders highlight tribal connections

Leaders and the media know how to exploit our tribalism to close ranks. trigger the tribal trend in an effort to motivate people to avoid or attack the other side and continue donating, voting, and watching cable news on their own side.

For most US media outlets, as for all corporations, revenue is the top priority. What matters most to them is the Number of hours you watchScroll and click. Science shows that emotions, especially negative ones, attract attention; fear makes people stay.

Media organizations on both sides of the political spectrum acknowledge that Negative news keeps the audience engagedNo matter what news channel you’re watching, when was the last time you walked away feeling happy, energized, and at peace? More often than not, you end up feeling like the entire world is going down in flames.

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

How to handle anxiety around political news

You can worry about your mental health and your country at the same time. Here are some practical tips:

• Resist the trap of tribalism. Remember that when you are afraid of the other side, your Primitive instincts take overleaving your critical thinking skills behind. It’s 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 United States focuses on a few topics and inundates you with endless analysis and dramatic political opinions. Five more hours of news consumption will not add anything to what you learned in the first hour, but it will give you more information. Add more emotional exhaustionMy patients who limit their media exposure to one hour of their favorite news program feel much better and stay informed. If you can read instead of watch, do it Get informed and don’t get overwhelmed.
• Balance your news consumption. Don’t get stuck in the limited worldview your tribe displays. Tune in to neutral sources and different viewpoints in your news diet. Boring news sources are often the least emotionally draining.
• Stay open to the positive. When you are afraid, you The attention continuesfocusing on stimuli relevant to what scares you. This is an evolutionary function that attempts to keep you safe by focusing on danger. Short-circuit that instinct by intentionally redirecting your attention to positive news. Check out articles on science, health, art, sports, and community service.
• Experience the real world. What you see shapes what you believe, and that guide your emotionsGet out of the negative news bubble you’re stuck in and connect with the real world. Visit your neighbors and nature. Balance your emotions by connecting with the real world, which is largely safe and respectful.
• Challenge the trap of division. Refuse to demonize others. Political beliefs are only one part of any American’s identity. Make an effort to identify 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.
• Keep up 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 treatment for anxiety..
• Channel the energy. You can succumb to horror, depression, or hatred, or you can transform that energy into positive political activism, productive conversations, and an effort to get the facts. Instead of feeling terrified, choose to be politically passionate.

Remember, this election cycle will pass. Use this moment as an opportunity to expand your political knowledge. Get excited about your party, do what you can to support it, go out and vote. Don’t be afraid.

This blog was first published in The conversation.