Have you heard of "election depression"? Feelings of hopelessness and despair are common during and after election season

The term “election depression” describes the hopelessness and the despair that many experience mid- and post-election. What exactly causes these depressive thoughts and feelings? The list is long, but negativity, news overload, and feuds in-person and online are characteristic of this election depression.

It’s likely that you’re struggling with some difficult feelings related to the election, be it depression, stress, fear, or anxiety. It’s likely, too, that you’ll continue to suffer with some of these feelings after election day. Landon Sheriff, a Licensed Professional Counselor at Thriveworks in Richmond, VA explains that every election “leaves about half of the country unhappy.”

Sheriff says that it’s normal to experience these emotions especially in today’s political climate. However, it is important that you take the necessary steps to manage these emotions. Here are a few tips that can help you do this:

1.     Focus on your immediate circle.

It’s easy to get caught up in what’s going on in the world, and more specifically, the negativity in the world. Combat this negativity by focusing on your own circle. Check in on your loved ones, spend time engaging in activities you enjoy, and do what you can to bring positivity to your life as well as those around you.

2.     Find an outlet.

In addition, find an outlet that you can channel these emotions into. For example, exercising is a great way to release anger and other intense emotions. In addition, exercising releases endorphins, which can help you feel more positive.

3.     Talk to someone.

It’s also important that you talk explicitly about how the election is making you feel. If you feel angry, depressed, upset, fearful, anxious, or stressed, talk to a trusted loved one. Or, if you’d rather not talk to your friends or family members about politics (we don’t blame you), consider talking to a counselor. A counselor can validate your emotions and also offer personalized tips for dealing with them.

4.     Go easy on yourself.

Now is the time to be extra kind to yourself. Anytime we are overwhelmed by tough emotions like depression and stress, we must prioritize self-care. Identify a few activities you enjoy that allow you to decompress. Some ideas are journaling, playing music, reading, and taking a bubble bath.

5.     Take a break from the media.

A central cause of election-related depression, anxiety, and stress is our exposure to the media. If the news or social media is having a negative effect on you, consider taking a break. Delete the news apps from your phone. Log off of Facebook and Twitter for a few days (or as long as you need to). Create the necessary boundaries.

The bottom line is that your health and wellbeing should always come first. If you’re suffering because of election-related depression, stress, or a number of other difficult feelings, follow the tips above. And if you still feel lousy, consider talking to a mental health professional.

Each morning, when I wake up, the first thing I do is turn on my favorite news podcast. It’s mostly background noise while I get ready for my day, but sometimes I get pulled in. And often, it’s the sad, scary, or otherwise negative news that the host is detailing that catches my attention. Sometimes, I even have to pause what I’m doing and sit down to catch my breath or calm down.

Recently, I started to wonder how this constant exposure to what is often bad news might affect my overall health and wellbeing. Dr. Fran Walfish, a family and relationship psychotherapist had an answer for me: She explained that exposure to bad news can cause ambient anxiety, which mostly affects those who haven’t yet built a strong psychological or emotional barrier that is meant to protect them from traumatic information.

Walfish added that the more times you experience ambient anxiety, the more susceptible you become the next time you hear bad news… and the next time and the next time. So, moral of the story: it’s important to stop your anxiety at its onset and address the issue promptly. On that note, here are a few tips for managing anxiety that’s rooted in news exposure:

1.     Limit your news intake.

If you are suffering as a result of your news intake, it might be time to cut back. Instead of listening to news podcasts when you get ready in the morning, try listening to a more uplifting podcast.

2.     Say goodbye to negative people.

If there are people in your life that prove to have negative attitudes 24/7, it’s probably a good idea to cut back on the time you spend with them too. In fact, it might be best to say goodbye to these people if their impact on your life is overwhelmingly negative.

3.     Channel the negativity into positivity.

We can’t ignore or avoid news forever. So, when you are exposed to the negative news that causes anxiety, try to channel it into positive energy. Walfish recommends doing something nice for someone else or performing other acts of kindness. This won’t just make the other person’s day brighter, but it will get your endorphins flowing and improve your mood!

4.     Prioritize your wellbeing.

You need to always take good care of yourself. This means getting back to the basics. Pay attention to what you’re eating, drinking, thinking; how much you’re moving your body; how much you’re resting. And make any changes as you see fit.

5.     Don’t personalize the bad news.

When you do come across news that is stressful or saddening, try not to react or panic; instead, focus on being an observer. This will help you find and maintain your calm and remain detached from the bad news that you’re listening to.

6.     Change your thinking.

Our minds are super powerful. Take a moment to think about how your thoughts control your feelings. And moving forward, remember that your thought process plays a crucial role in your emotional and mental wellbeing. Choose the good thoughts.

I hope that these tips help you prevent and manage any unwanted anxiety that might result from negative news. If, however, you are still struggling and think that you might have a more serious problem on your hands, consider working with a counselor. And, if you have additional tips, I’d love to hear them in the comments.

Depression is one of the most common mental illnesses worldwide. It brings those who suffer from it feelings of despair, loneliness, emptiness, and hopelessness as well as other harmful symptoms and effects that make day to day living feel next to impossible. Fortunately, there are effective forms of depression treatment out there for those diagnosed with depression… but what about their loved ones.

Depression doesn’t just affect those who experience the symptoms firsthand. It also negatively impacts their loved ones and can even cause them to develop symptoms of depression, too. This highlights the importance of taking a little extra care of yourself if or when a loved one is feeling depressed. Here are several tips for doing so:

1.     Remember: it isn’t personal.

Some people feel like they’re the cause of another individual’s depression. Or, if not the cause, that they could have done a better job in ensuring the individual was happy and healthy. We must remember that we are not at fault. Depression is a complex problem, as many different factors are involved in terms of why an individual might have developed it. Therefore, we cannot take responsibility for the cause of their depression nor can we take responsibility for their healing. All we can do is be there to support them as needed.

2.     Talk to a counselor.

You don’t have to have depression or another mental illness to benefit from talking to a counselor. Yes, mental health professionals help people manage their mental health conditions, but they also help people work through difficult feelings and simply offer support during challenging times. Rather than deal with this on your own, consider reaching out for this guidance and support if a friend or family member is depressed.

3.     Stay active.

It’s also important to stay physically active. Exercise is a key factor in how physically as well as mentally healthy we are! When we engage in physical activity, our brains produce neurotransmitters that allow us to process our experiences in a clear way and bring us mental clarity. It can also help to reduce stress, of which you might be feeling in the wake of your loved one’s depression.

4.     Spend time in nature.

Like physical exercise, spending time in nature comes with physical and mental health benefits that make a huge difference in our overall wellbeing. If you can, try to spend about 30 minutes a couple of times a week outside. Spending this time in green space, away from the many stressors of our current society, can offer stress reduction, a better ability to focus, and a more positive outlook on life itself.

5.     Engage in activities you enjoy.

My final tip is to simply engage in activities that bring you joy. This could be reading, journaling, spending time with friends or family, cooking, painting, potting plants, or even going wine-tasting. You might also consider combining your favorite activities with time spent outside—this will bolster all of the benefits we previously talked about.

Depression is scary and it takes a toll—on those who suffer directly as well as their loved ones. If you know someone who feels depressed, be sure to take a little extra care of yourself by practicing the above. I hope these tips help.

What Is Social Phobia? Why Do I Feel Anxious Around Other People?

You’re about to walk into a party to hang out with all of your friends. You’re excited to see them. But the second you walk inside, instead of greeting them with. Hugs and smiles, you can’t help but look down at your feet. Your heart starts pounding—you can’t ignore the urge to rush to the bathroom.

“Everyone’s making fun of me.” “I’m sure they hate my outfit.” “I don’t know why I did my hair like this.” “Why did I even come here?”

You spend 10 minutes in the bathroom just working up the courage to leave. Finally, you make it outside and with a quick wave to your friends as well as a lame excuse for leaving, you hop back in your car and head home.

This is a brief look at what it can be like to suffer with social phobia, or social anxiety. The main feature of social phobia is this intense fear of social situations, in which the individual assumes they will be negatively perceived by others. As you can see above, the effects of social anxiety can make what should be a simple (or fun) task difficult. The good news is that there is treatment out there for those who suffer with social phobia, including therapy and counseling for social anxiety.

Do I Have Social Anxiety? What Are the Symptoms?

The following are symptoms, as well as diagnostic criteria for social anxiety, as set forth by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). One must present a combination of the following to be diagnosed with social phobia:

•  The individual has an intense fear of social situations that may involve being scrutinized or observed by others.
• He or she worries that others will take notice of this fear or anxiety and make fun of them for it, which may lead to rejection.
• Social situations always make the individual grow fearful; in children, this fear is expressed through cries, clinging, and tantrums.
• Social situations are avoided at all cost.
• The fear is excessive, especially compared to the actual threat of the social situation at hand.
• The fear causes severe stress or impairment in important areas of functioning.
• The fear (or avoidance) is not due to the physiological effects of a different medical condition or substance or another mental disorder.

It should be noted that a lot of people get nervous around other people on occasion—for example, many of us have anxiety about giving a presentation or public speaking. This, however, does not necessarily mean that we have social anxiety or social phobia.

Who Is at Risk for Developing Social Phobia?

Social anxiety sometimes occurs in those who have a history of shyness. It could be triggered by a traumatic or embarrassing life event or even a life-changing decision like getting married or starting a new job. It may hang in the balance, disappearing when the individual conquers a fear, but returning when the individual is challenged yet again.

Presentation can differ among age groups: older adults experience social anxiety at a lesser level, but fear a greater multitude of situations; younger individuals, on the other hand, report greater levels of social anxiety but in very specific instances. Also, adolescents more consistently experience fear and avoidance than younger children. Now, there are several additional factors that may affect susceptibility to developing social anxiety. These factors raise concern and possibly your risk level:

1.  The individual has a history of fearing the scrutiny of others.

2.  He or she was neglected as a child.

3.  The phobia runs in the individual’s family.

Treatment for Social Anxiety Disorder: Counseling and Medication

Many individuals who suffer with anxiety disorders don’t seek treatment due to shame or feeling as if they can just deal with it on their own. However, treatment is available and effective. Consider:

•  Counseling:Working through an individual’s fears with a therapist can be effective, as it’s important to identify these fears and figure out what may provoke them.
•  Medication: There are many anxiety-reducing medications out there such as antidepressants. Your psychiatrist or therapist can help you find the right fit!

If you think that you might have social anxiety, talk to your healthcare provider or find a counselor near you who can help. Don’t worry: You are not alone and there is help available.

Breakups, whether it was your decision to split or not, are never fun. In fact, they’re the opposite of fun. They are often emotionally, mentally, even physically exhausting. And yes, they can make you feel depressed.

Healthy vs. Unhealthy Reactions to a Breakup

You’ll have to take a dive into your emotions to determine whether you’re having a normal reaction to a split from a boyfriend or girlfriend, or if you’re instead having an unhealthy reaction that needs medical attention. Normal reactions include:

• Intense feelings of sadness

• Anger and frustration

• Loss of interest in school or work

• Difficulty sleeping and focusing

If you’re familiar with depression, you might notice that the above bullet points are symptoms of depression. Well, they’re also completely normal reactions to a breakup, as long as they improve over time. You should be more concerned if at least five of the following bullet points align with your current state of being and persist for two weeks or longer, as it meets the criteria for depression and might mean that you’re depressed:

• Intense feelings of sadness or hopelessness

• Loss of interest in the things you love and enjoy

• Significant changes in weight and/or appetite

• Feelings of worthlessness or self-loathing

• Difficulty sleeping

• Changes in activity levels

• Fatigue or loss of energy

• Difficult concentrating

• Suicidal thoughts or ideation.

How to Heal Properly After a Breakup:

We’re at a higher risk of becoming depressed after a breakup, but the good news is that we can take action to heal properly during this tough time. Kayce Hodos, Licensed Professional Counselor, is an expert on the matter and knows just how difficult a breakup can be. “A breakup can feel like the death of a loved one—or even worse because the loved one chose to leave you,” she says. But that’s not to say that no good can come from a breakup. Hodos explains how to find solid ground, build yourself back up, and thrive moving forward:

1. Give yourself permission to feel what you need to feel. 

“Grieving over the end of a relationship is supposed to be hard, so giving yourself permission to feel what you feel is step one. Think of what you typically do to cope with stress and make those strategies your priority. You may just feel like curling up under your favorite fuzzy blanket, so allow some time for this, but then make an effort to move forward.”  

2. Focus on self-improvement. 

 “Think of some personal and/or professional goals that have been on the backburner, and identify some steps you can take to get closer to making them happen. Spruce up that resume, research that trip you’ve always wanted to go on, start visualizing how you want your life to look—even if you have to fake it a little. You aren’t there yet, and you don’t even feel like yourself right now, BUT you can use your imagination, and you do still have dreams.  

3. Reflect on what the relationship taught you.

“At some point, you will begin to feel better. As the wounds heal, reflect for a bit on what the relationshiop taught you. What did you learn about yourself? What are you now aware of in terms of what you want in your next relationship? Even relationships that end weren’t all bad. Honor the good times, and find value in the not-so-good ones.”

Authors: 

Anthony Centore Ph.D. is Founder and CEO at Thriveworks--a counseling practice, focused on premium client care, with 80+ locations across the USA. He is Private Practice Consultant for the American Counseling Association, columnist for Counseling Today magazine, and Author of How to Thrive in Counseling Private Practice. Anthony is a multistate Licensed Professional Counselor and has been quoted in national media sources including The Boston Globe, Chicago Tribune, and CBS Sunday Morning.

Taylor Bennett is a staff writer at Thriveworks. She devotes herself to distributing important information about mental health and wellbeing, writing mental health news and self-improvement tips daily. Taylor received her bachelor’s degree in multimedia journalism, with minors in professional writing and leadership from Virginia Tech. She has published content on Thought Catalog, Odyssey, and The Traveling Parent.