Distractions happen to everyone, but lately it can feel impossible to stay focused. The fact that election day is just around the corner and the polls have a vice president is to blame Kamala Harris and former president Donald Trump They are engaged in a tough race to see who will lead the country in the next four years.
“It’s very overwhelming,” says psychologist Thea Gallagher, clinical associate professor at NYU Langone Health and co-host of the Mind in sight Podcast. “We are all completely inundated. I receive several text messages every day about the campaign. It’s really hard to block it out and stay focused.”
According to a new survey from the US state, there is currently a lot of political fear American Psychological Association. It turns out that 77% of Americans are worried about the future of the country and 69% are particularly worried about the election. Further, the survey found that 72% of Americans are concerned that election results could lead to violence, and 56% say they believe the election could spell the end of democracy in the US.
It shows there’s a lot more to it than “just” a choice, and mental health experts say it’s understandable to feel like you’re struggling at the moment being cooped up at work – even if others around you seem to be like this. Here’s what’s behind your election distraction and how to get a handle on it in the coming days.
Why is it so hard to stay focused right now?
Basically, this is a big choice. “People care deeply about their beliefs, what they want for this country and how problems should be dealt with,” says Gallagher. “Depending on who wins the election, the issues seem to be handled very differently – that’s a lot to process.”
But the overarching stressor in all of this is the uncertainty surrounding this election, he says Steven Stosny, a psychologist and founder of Compassion/Power who coined the term “election stress disorder” during the 2016 election and later dubbed it “headline stress disorder” for the sequel Fear of the 24/7 news cycle. “When we focus on things we can’t control or influence, we feel powerless and anxious,” he says. “Fear is a general reaction of the central nervous system and not specific to the trigger. It makes us perceive threats everywhere.”
Negative emotions – which are omnipresent in the run-up to an election – are also “highly contagious,” says Stosny. “We will probably receive them from colleagues, family and the media,” he says. “Insults and catchphrases from candidates and their representatives are also contagious. Whether we use them or hear them repeatedly, they put us in a devalued state so that we are likely to only remember events that evoked negative feelings.”
Political campaigns also tend to capitalize on “catastrophic fears about the election, that your current way of life is threatened, your rights may be threatened, that bad or evil people are around and that there is a lot at stake,” he says Gail SaltzAssociate Professor of Psychiatry at the Weill-Cornell School of Medicine at NY Presbyterian Hospital. Then there are fears of violence that could accompany the election results, and some people feel their safety is at risk, says Gallagher.
With all of this, a lack of concentration is inevitable, says Salz. “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 keep circulating over and over again, even when you don’t “I don’t want to,” she says. “When anxious thoughts about what will happen in the election and what will happen as a result after the election get stuck in your head, it can crowd out other thoughts, such as what you are working on.”
How to stay focused better
Saltz says simply trying to put the stress of the election out of your mind isn’t helpful. “The harder you try to push away the troubling thoughts—which is usually the case with people—the more entrenched they tend to become,” she says.
But Gallagher says it’s crucial to find a balance between the information you consume and allowing your thoughts about it to become obsessive. That could mean setting aside time to read news from trusted sources at a specific time after work or on the weekend, she says. After you’ve caught up on the latest, she recommends moving on.
Although it may be difficult, do not read the news when you are at work. “To stay present and engaged during work hours, I recommend turning off app notifications and checking for updates at specific times,” says Brown.
Brown emphasizes the importance of Set boundaries also in working relationships. “Whether you share views with colleagues or completely disagree, it’s okay to tell others that you don’t want to discuss politics at all in the workplace,” she says. “Taking the topic off the table can go a long way toward reducing tension and helping you focus on work.”
If troubling election thoughts arise in the office, Salz recommends acknowledging them and realizing that they are just thoughts and not predictions about the outcome of the election. “Let the thought pass like a cloud,” she says. “Don’t dwell on it, don’t fight with it, just let it be.”
This way you can reduce election stress even outside of work
It’s also important to do everything you can to reduce stress outside of the office, says Salz.
“The more you can do to relax your body, the more it will help relax your mind,” she says. “So slow deep breathing, progressive muscle relaxation, aerobic exercise, a warm bath, relaxing music, a walk in nature… It’s about using every day any coping strategies that help you relax.” The more you reduce FearThe easier it is for you to focus your attention and focus on work.” According to Gallagher, it can also be helpful to think about life outside of elections. However, if you’re feeling helpless, she recommends volunteering for a campaign that’s close to your heart.
If you think it would help, Stosny suggests thinking about what you would do if the worst happened. “Write down by hand what worries you and how you will deal with it if it happens,” he says. “We almost always get along better than we think. Remember how you have dealt with unfortunate events in the past.”
He adds that while your feelings about the upcoming election are valid, you may want to focus on what is more immediate in your life, noting, “You may regret allowing fear to overshadow your compassion and kindness toward your.” Love affected.”
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