Breaking the Doomscrolling Cycle: 5 Ways to Manage Election Stress

As we are only a few days away from the elections, many of us feel an urge to stay constantly updated. This behavior, often called "doomscrolling," involves the compulsive consumption of distressing news, leaving us feeling stressed and overwhelmed. Doomscrolling is often fueled by our innate desire to prepare for potential threats during times of uncertainty. The fear that something terrible might happen without warning drives us to continuously seek out information, believing that staying updated will help us stay safe.

Studies show that during election years, people report higher stress levels as constant exposure to political tensions magnifies feelings of worry and helplessness. In recent election cycles, up to 68% of Americans found the political climate a significant source of stress. To combat this cycle of stress, consider these five strategies for reducing election stress and staying grounded in a healthy mindset.

Excessive exposure to political news can amplify negative emotions and contribute to stress. To mitigate this, avoid news and social media for at least 30-60 minutes before bedtime to promote better sleep and reduce stress. Reducing screen time during these hours also minimizes the impact on your mental and physical health. By setting designated times to catch up on news (such as during your morning coffee) - you can stay informed without becoming overwhelmed.

Be kind to yourself by acknowledging your feelings without judgment. Understand that it's normal to feel stressed during such uncertain times, and many others are experiencing similar emotions. Practicing self-compassion involves recognizing your own humanity and treating yourself with the same kindness. This approach can help reduce self-criticism and promote emotional resilience.

Election-related stress can take a toll on both your mental and physical well-being. Engaging in self-care activities is essential to counteract these effects. Physical activity, such as exercise or nature walks, can reduce levels of cortisol, the stress hormone, and transform tension into productive energy. Guided exercises like deep breathing and visualization activate the "relaxation response," allowing your body to stop producing stress hormones. Moreover, incorporating practices like journaling and meditation provides healthy outlets to process emotions and maintain a sense of calm.

Opt for trustworthy news outlets and be selective about what you consume. Try to limit your news intake to less than an hour a day, and consider reading the news instead of watching it to control the flow of information. By setting boundaries, you can break the cycle of constantly seeking updates and reduce stress levels.

Remember that it's okay to take a step back from the constant influx of news. Engage in positive activities that bring you joy and relaxation. Reframing stressful thoughts by focusing on your immediate surroundings or spending quality time with loved ones - can reinforce a balanced perspective. By shifting your focus to the present moment, you can reduce stress and cultivate a healthier mindset.

Amidst the mounting election stress and the temptation to doomscroll, it's crucial to find effective ways to manage your mental well-being. If you're seeking additional support to strengthen your mindset and break the doomscrolling habit, Pensive is here to help.

Pensive is an evidence-based AI coach that offers personalized exercises to help you manage stress and build emotional resilience. Practices like Fear Setting, Positive Outlook, Journaling, Self Compassion, Cognitive Reframing, among many others, are designed to equip you with a healthier mindset. Whether you're aiming to practice self-care, or simply need guidance to stay grounded, Pensive provides structured support to help you reflect and thrive - even amidst the chaos of election stress. 

Break the cycle of doomscrolling and start your journey towards a calmer, more resilient mindset with Pensive today.