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America is at a crossroads and that means you are, too.
Come Nov. 5, the nation will cast ballots for an election that presidential candidates Kamala Harris and Donald Trump are billing as one of the most consequential of your lifetime.
Between now and then, every time you go online, you stand a decent chance of encountering a political ad, new polling data, clapbacks and takedowns, viral misinformation, and the digital equivalent of strangers screaming at each other in public.
You may be just as tempted to doomscroll your way through the politics as you are to sign off completely until Nov. 6. Realistically, you’ll probably do a little of both.
Either way, managing election-related stress well requires a little advanced planning, says Dr. Laura Vogel, director of mental health services at the Momentous Institute, a non-profit organization focused on the mental health of children, families, and communities.
“It’s that intentional mindset prior to engaging that can really make a big difference,” Vogel says.
The Momentous Institute has published a comprehensive guide to dealing with election stress, but here are Vogel’s top intention-setting tips for using the internet and digital technology thoughtfully.
1. Beware of election content that makes you feel fearful
Vogel says that a lot of online political content, like ads and sensationalized posts, is designed to make people feel scared about the future. Candidate ads, for example, are now on X, since the social media platform decided to start running such content after years of banning it because of concerns about disinformation and election tampering.
Opinion coverage, whether it’s coming from your favorite podcaster or the New York Times, may also trigger more fearful feelings than traditional news reporting, Vogel says.
Regardless of the platform, Vogel says to be particularly mindful of content that makes you feel afraid. While the topic might be legitimately disturbing, Vogel says that the human brain is already primed to pay greater attention to content we find threatening as a survival mechanism.
Unfortunately, the brain doesn’t understand that your fear response isn’t because you just spotted a deadly snake in the brush, but rather because you just watched an ad that threatened your values.
So before you even start scrolling, Vogel recommends reminding yourself to stay alert for increased negative feelings and heightened fear. Before you experience those things, make a plan for what you’ll do if that happens.
Vogel says it can be as simple as putting your phone down and choosing to do something different.
2. Set your boundaries
Similarly, boundary setting couldn’t be more important during election season. If that family member who you’ve disagreed with over politics keeps texting you about the election, Vogel says to respectfully let them know you don’t want to receive those messages anymore. Of course, if someone asks the same of you, respect their wishes.
You can also cut out news sources, influencers, and online personalities whose content stresses you out more often than not. Don’t be afraid to snooze, mute, or unfollow accounts, and to skip the constant poll-checking.
Vogel says that being selective about what you consume doesn’t mean becoming uninformed. Instead, the point of setting boundaries is to ensure you’re getting information in a way that feels productive and empowering, instead of drowning in a firehose of digital content.
3. Know your sources
Even if you’ve carefully curated your social media and news feed, misinformation can still find its way into your digital ecosystem. Look no further than Janet Jackson, who recently repeated the disinformation that Harris is not Black, and you’ll see that public figures who have access to the truth can still be duped by lies.
Vogel says that misinformation itself can be stressful because it often plays on people’s fears while also calling into question what’s true.
To combat this dynamic, she recommends vetting your information sources, including those you might reflexively trust. Vogel suggests putting greater stock in sources that fact-check their content.
Also, she says to expect to see misinformation repeatedly online as people share and respond to it. In those instances, don’t be surprised if the speed at which it travels makes you feel uneasy.
4. Don’t get into fruitless arguments
Election season can lead to intense arguments online or via text and direct message, both with complete strangers and people you know.
Vogel advises people to steer clear of exchanges that seem bound to end in conflict. If you feel that you can productively discuss a certain candidate or issue with a loved one or stranger, then proceed with the conversation.
But if you’ve had similar discussions before and they ended terribly, spare yourself the grief and skip engaging further. Vogel says you can gauge this partly by asking yourself if you’re genuinely interested in the other person’s perspective, and if you think it’s possible to achieve a certain goal, like changing their mind.
If neither feels possible to you, do something else with your time that’s more rewarding.
Also, beware of becoming a cheering bystander in the public shaming or calling out of someone whose views you don’t share. While it may feel gratifying, Vogel says the dynamic can turn toxic if you spend too much time or energy on the incident. What seems amusing in the moment can actually generate feelings of frustration and anger, Vogel adds.
5. Take breaks
Taking breaks seems obvious until you realize you’ve been scrolling for an hour—and now you’re feeling intense anxiety about how the election will go. That’s why Vogel recommends remembering to take time-outs from election content.
This might look like turning off notifications for news alerts, or only checking for political news at specific times of the day and avoiding doing so while at work or with your family. Vogel says that mindlessly picking up a phone is when many people get into trouble, because they unexpectedly encounter something stressful.
She also emphasizes the importance of breaks for people who feel anxious about the election because of how it will affect them personally. They might be worried about policies that a certain candidate has championed or referendums on the ballot in their state or city.
Regardless of why you feel taxed, Vogel urges people to step away from their screens and do something that feels rewarding.
If your response to election stress becomes overwhelming or affects your ability to function, you might consider contacting the Crisis Text Line. The nonprofit launched a dedicated keyword for this election. People who text “ELECTION” or “ELECCIONES” to 741741 can be connected to a live volunteer who can offer them mental health support.
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Our digital lives can amplify election stress. These tips can help.
