The upcoming elections are causing disruption at work. Here’s how to focus

“It’s overwhelming,” says psychologist Thea Gallagher, a clinical associate professor at NYU Langone Health and associate dean of the health center. Mental thinking podcast. “We are all completely covered in water. I get many texts a day about the campaign. It’s very hard to block it out and stay focused. ”

Political anxiety is at a fever pitch right now, according to a new survey from the American Psychological Association. It finds that 77% of Americans are worried about the future of the country and 69% are particularly worried about the election. In addition, the survey found that 72% of Americans are worried that the results of the election could lead to violence, and 56% said they believe that the election could be the end of democracy in the US.

It turns out there’s a lot more involved than “just” options, and mental health experts say it’s understandable to feel like you’re struggling to get a job right now—even if others next to you they seem to be getting on with their lives. common. Here’s what’s causing the election disruption, as well as how to deal with it in the coming days.

Why is it so hard to stay focused now?

At first, this is a great choice. “People feel very strongly about their beliefs, what they want for this country, and how they want things to be resolved,” Gallagher says. “Depending on who wins the election, it looks like the issues will be dealt with very differently – it’s a lot to deal with.”

But the most pressing issue in all of this is the uncertainty surrounding this choice, says Steven Stosny, a psychologist and founder of Compassion/Power who coined the term “voter pressure problem” during the 2016 election. , later named “stress syndrome” for the constant anxiety of the 24/7 news cycle. “When we focus on things we can’t control or influence, we feel powerless and anxious,” she says. “Anxiety is a general neurological response, not specific to the cause. It makes us see threats everywhere.”

Negative emotions—which are everywhere on the front lines of elections—are also “very contagious,” Stosny says. “We may receive them from colleagues, family and the media,” he says. “Swear and words used by candidates and their representatives are also contagious. Whether we use them or hear them over and over again, they make us feel bad, which makes it easier for us to just remember the events that evoked a sense of despair.”

Political campaigns also tend to tap into the “lethal fear of elections that your way of life is threatened, your rights may be threatened, there are bad people out there.” or the bad people around, that there are many problems,” says Dr. Gail Saltz. assistant professor of psychiatry at NewYork Hospital-Presbyterian Weill-Cornell School of Medicine. Then there’s the swirling fear of violence that could come as a result of the election, which makes some people feel like their safety is at risk, Gallagher says.

With all of this going around, a lack of emotion is inevitable, Saltz says. “Anxiety thoughts tend to be intrusive, meaning you think about them whether you want to or not, and they also tend to be obsessive, meaning they reoccur over and over again. even if you don’t want to,” he said. “When the anxious thoughts of what will happen in the election and what will happen after the election as a result crop up in your mind, it may bring out other thoughts like you still working on it.”

How to stay focused better

Saltz says simply trying to keep the pressure of the election out of your mind doesn’t help. He says: “The harder you try to get the disturbing thoughts out—which is what people often do—the deeper they want to go.”

But Gallagher says it’s important to try to find a balance between the information you consume and letting your surrounding thoughts run wild. He says that could mean setting aside some time after work or on weekends to read news from reliable sources. After you read this far, he recommends you continue.

As hard as it may be, don’t read the news while you’re at work. “To stay present and engaged during work hours, I recommend turning off app notifications and checking apps occasionally,” says Beth Brown, MSW, director of health and wellness at ComPsych .

Brown emphasizes the importance of setting boundaries in work relationships. He says: “Whether you have different opinions with your colleagues or you are completely different, it’s okay to tell others that you don’t like to talk about politics at all at work.” “Getting the topic off the table can go a long way in reducing stress and helping you stay focused at work.”

If anxious thoughts about the election come up in the office, Saltz recommends accepting them and reminding yourself that they are just thoughts and not predictions of the election’s outcome. He says: “Let the thought pass, like a cloud.” “Don’t join it, don’t fight it, let it be.”

How to reduce stress levels outside of work too

It’s also important to do what you can to lower stress levels outside the office, Saltz says.

He says: “If a person can do more to relax the body, it helps to relax the mind more.” “Extremely deep breathing, progressive muscle relaxation, physical exercise, warm baths, relaxing music, nature walks… The more you reduce your anxiety, the more you will be it’s easier to turn your attention to work and focus on it.” Keeping busy with life outside of the election can also help, Gallagher says, but if you’re feeling helpless, she suggests volunteering for a campaign you feel passionate about.

If you think it might help, Stosny suggests thinking about what you can do if the worst happens. He says: “Write down the things that worry you and how you will deal with them, if they happen.” “We almost always deal with this situation better than we think we will. Remember how you dealt with unpleasant events in the past.”

He adds that although your feelings about the upcoming elections are reasonable, you may want to focus on the immediate future of your life, saying: “You may regret that worrying hinder your compassion and kindness to your loved ones.”

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