As the U.S. presidential election approaches, anxiety is reaching fever pitch for many Americans.

In fact, nearly 70% of Americans say they are stressed about the election, and 77% say they are stressed about the future of the nation, according to a new poll from the American Psychological Association.

Candidates and their campaigns are flooding social media and television with ads, texting potential supporters, and hanging posters on every street corner. So it can be difficult to think about anything other than the upcoming elections. And mental health experts are there with us all.

“If you’re a human being in America, you’re probably concerned about the election” Thea Gallagher, doctor of psychologypodcast host and associate clinical professor at NYU Langone Health, said Health.

But since therapists are trained to help people navigate stressthey have their own tricks for managing anxiety in pressure cooker situations like these. With that in mind, here’s what four psychologists and a psychiatrist have to say about how they deal with Election Day stress.

The last few election cycles have been “emotionally draining” for Gallagher, and this year is no different. “I have concerns this time, and I worry about how people will react to either outcome,” she said.

But on Election Day, Gallagher said, “I will ask myself what I can and cannot control. »

To that end, Gallagher knows she will need to be there for her children and patients on Election Day and plans to put in a full day of work. However, she also gives herself a little grace in advance if it’s “one of those days” where emotions make bubbles.

But Gallagher said she also expects to have to remain in limbo for some time. “We didn’t know the outcome of the last election cycle for several days,” she said. “I am measuring my expectations that we will not know the result on Tuesday evening.”

Gallagher said she plans to watch the news Tuesday night, but will break off at her usual bedtime.

“You always have to be aware of other responsibilities in your life,” she said. “There’s parenting, relationships and work. It’s important to have healthy boundaries between the news cycle and your personal life.”

Projected results represent a significant portion of media coverage of an election, but Hillary Ammon, doctor of psychologyassistant professor of clinical psychiatry at the Perelman School of Medicine at the University of Pennsylvania, said Health that she wants to give them less attention.

“In both 2016 and 2020, I admit I was glued to the television, waiting and watching each state be called,” she said. “I was worried all day and the next few days.”

Now, Ammon said, “I want to worry less about speculation and projections. »

She therefore plans to avoid social networks and the news until the polling stations close. “Before the polls close, it is often just speculation on the news channels. And as we’ve learned in the past, speculation can run rampant. anxietyand ultimately, being wrong,” she said.

Even after the election closes, Ammon said she is going to choose just one news source to follow and will continue to stay off social media.

“Whether I watch the news or not, I will probably feel discomfort with uncertainty,” she said. “During this time, I would prefer to do more meaningful activities that could help me stay calm, such as going for a walk, watching a comforting TV show, or spending time with my family.”

Like Gallagher, she also sticks to her usual bedtime.

“I plan to disconnect from all intercourse before bed and follow my usual bedtime routine to reduce anxiety during the night,” Ammon said.

John Mayer, Ph.D.Chicago-based clinical psychologist and author, said Health that he feels “worried” and “concerned” about the upcoming election, but is trying to do what he can to prepare for success on Election Day.

One step he has taken is to put things in context. “I realized there had been bitter and contentious times in previous elections and we survived, even thrived,” he said.

He also spoke with people on both sides of the aisle to get a better sense of the broader political landscape. “Being a provider that treats people across the country and from all walks of life has given me great exposure on both sides of the election,” he said.

On Election Day itself, Mayer said he planned to stay focused on his job.

“I have a full schedule of therapy sessions from early morning until 1 a.m. on Tuesday evenings, so I will be chaperone helping others cope,” he said. “It is my honor and my duty.”

“Stressed and fatigue and anxious”, that’s how Jonathan Metzl, MD, PhDprofessor of sociology and psychiatry and chair of the Department of Medicine, Health and Society at Vanderbilt University, feels as the election approaches.

“Every day there is a new crisis story, a new development that seems ready to increase this anxiety,” he said. Health.

On Election Day, Metzl said he plans to focus on his work, interacting with his students and discussing possible implications for the election results. “I hope I give back to the next generation,” he said.

Taking time to discuss how you feel about the election with a group of people can be helpful, Metzel added, given that “there’s so much group anxiety right now.”

“It’s important to be around other people, just to emphasize that people are not alone,” he said. “When it comes to my own emotions, I think it’s important to engage and deal with others.”

The possibility of violence following the elections worries Jaime Zuckerman, Ph.D.licensed clinical psychologist based in Pennsylvania.

“There is such a big divide, fueled by intense feelings, including anger and frustration,” she said. Health. “I fear that whatever the outcome, we will see an increase in non-peaceful protests, anger and rage-filled social media posts, ultimately creating even more division. »

So Zuckerman plans to stay busy. “I’m going to engage in non-election behaviors” that day, she said. For her, this means doing things like working, going for walks, cleaning the house and play tennis.

It also sets rules for the information it will consume on election day.

She said she plans to choose two credible news sources — one local and one national — to follow. “I will make a conscious effort to check these sources only a few times during the day: once in the morning and once in the evening,” she explained.

Ultimately, Zuckerman said she wants to focus on things that are within her control.

“Apart from voting and making efforts to encourage others to vote, I have little control over the outcome of Election Day,” she said. “It’s important to look at what I can control, which means engaging in activities and behaviors that I enjoy and enjoy.”