Dr. Astrid Pujari, who is the Director of the Center for Integrative Medicine at Virginia Mason, explains that people are reporting high levels of stress related to the presidential debate that took place this past Tuesday, September 29. People are also stressed about the election, civil unrest and protests, the ongoing COVID-19 pandemic and the upcoming holiday season. On Thursday, October 1, Dr. Pujari offered several suggestions for reducing stress related to these issues.

Understand the Sources of Stress

Each person's stress triggers are different. For you, seeing images of protests or sick people might be your trigger. For your partner or best friend, worries about traveling for the holidays or the outcome of the presidential election might be primary stress triggers. Know what yours are. Some signs of an acute stress response include changes in sleeping and eating patterns, increased use of tobacco, alcohol or drugs, increased anxiety and emotional turmoil. You may also notice physical symptoms including headaches, stomachaches, fatigue and exhaustion, unexplained aches and pains, rapid heartbeat and sweating.

Develop Some Healthy Coping Strategies

Some coping strategies are healthy, and some aren't. Most people have a mix of healthy and unhealthy coping strategies in their playbook. Now is the time to eliminate the unhealthy ones, like overeating or drinking alcohol to excess. Turn to your healthy coping strategies, such as taking a long bath, going on a run or volunteering at the pet shelter. Aim for a mix of healthy coping strategies. This prevents you from getting bored or complacent. Think of eight to 10 things you can do to cope with stress. Your list might include baking cookies, raking leaves, taking a bath, knitting, going on a walk, petting your dog, shining your sink, perusing photographs on your phone and painting your fingernails. Your spouse's or friend's might include playing video games, lifting weights, listening to music, working on their novel and more.

Ask for Help

Dr. Pujari's recommendations including asking for help when you need it. That includes asking for help around the house. You don't have to do all the yard work, housework and errands by yourself. Ask your household members to help, even if they don't do it the way you would do it. There's no shame in seeking therapy or mental health counseling. You may benefit from medication for anxiety, depression or extreme stress.

Write What's on Your Mind

Journaling is a helpful way to let out your thoughts. A good time to do this is right before bed. This type of a brain dump gets the thoughts out of your head so that you can fall asleep. You could do a couple of thought purges each day. You might want a morning, midday and nighttime brain dump to avoid ruminating on negative thoughts.

Let Go of What Stresses You

Recognize that you can't control everything. Focus on what you can do. While you're not in control of the outcome of the presidential election, you can make sure your vote is counted. Verify your registration and vote by absentee, early in person or on election day. If the news reports of protests or disturb you, avoid clicking on those stories. Only check the news once a day. Just look at the sports or weather until your stress load decreases. If you're worried about getting the perfect gifts for your loved ones for the holidays, give yourself grace. Ask them to make a wish list, pick an item from it and be done.

Engage in More Self-care

A healthy way to lower your stress from the election, community events or the holidays is to do more self-care. According to Dr. Pujari, yoga and deep breathing are two helpful ways to care for your physical and mental health. Make sure you're well-hydrated. Aim for at least 30 minutes of moderate to intense exercise every day. Exercise allow your brain to release chemicals called endorphins. These chemicals boost your mood. Do little things, like wearing your favorite slippers or brewing your favorite tea.

Take a Break from the News

Cutting down on your exposure to stressors will lessen your stress load. The news is a constant source of stress. You might find that deleting news alert apps is necessary. You can always put them back on your phone after the election is decided or after the holidays are over. Instead of "doom scrolling" through bad news, go for a walk, dance to your favorite song or work a crossword.