Soothe your election day nausea and anxiety with these tricks

A bipartisan issue this election day? No one wants to dig.

But with the stress and anxiety of a race so high that it sends Americans running to the drugstore belly, one psychologist says there are a few techniques that can calm your stomach as it twists and turns and crawls into your throat while you’re looking at the results that they come

“Your mental and digestive health are deeply connected, especially during stressful times,” Oshi Health’s lead brain-gut specialist, Mariah Corneille, PsyD, told the New York Post.

“Stress is not just in your head. “Stress can easily disrupt the functioning of your gut, just because of the gut-brain connection,” she added.

This can lead to a variety of digestive problems, including diarrhea, constipation, cramping, bloating, heartburn, acid reflux and of course nausea.

“I’ve noticed such an influx of patients, no matter where they go on the political spectrum, who are experiencing [gastrointestinal problems] because they are waiting for the elections.”

You’re not just imagining that you feel sick, either: The gut has its own nervous system, Corneille explained, which responds to stressors independently of your central nervous system.

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“So when we experience stress, like worrying about a big event like this historic election, our body goes into the fight-or-flight response,” she said, noting that this leads to the release of hormones like adrenaline and cortisol, which can disrupt digestion. operation.

“Ultimately, while we can’t control everything that happens around us – like the outcome of one big choice – we can control how your body reacts, and taking these proactive steps can really help protect your overall well-being.”

Do some belly breathing

Corneille’s first tip is the simplest – and easy enough to do without being noticed if you’re in a room full of people.

Diaphragmatic or belly breathing involves breathing deeply into the belly for a few counts, then exhaling for a few counts at a slightly slower count.

“What happens is you’re lowering your stress hormones, you’re easing your gut discomfort. It’s a simple but powerful way to calm your mind and stomach,” she explained.

Lean on 5, 4, 3, 2, 1

It’s unrealistic to expect most people to just go out on Tuesday and reduce their exposure to the madness of the election map, so Corneille suggests using a mindfulness technique.

“If you’re following election coverage and you’re feeling pretty overwhelmed, you can use a basic exercise that uses your five senses,” she said.

First, mentally remember the five things you can see in the environment around you. Then notice four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

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“What you’re doing is bringing yourself back to the present and away from these anxious thoughts or feelings you might be experiencing, which basically gives your digestive system a chance to [become] it was decided.”

Practice thought defusion

Tip number three is a cognitive behavioral therapy technique called thought defusion.

“This is a technique that’s really helpful when your mind is flooding with anxiety-provoking thoughts, like, ‘What if the candidate I’m supporting doesn’t win?’ Or, ‘What if the outcome changes everything for the worst?’ said Corneille.

Instead of ignoring negative thoughts, this trick gives them less power over you.

“Acknowledge that a stressful thought is just that — a thought, not necessarily a fact,” she advised. “You can practice thought labeling. So instead of saying, ‘I’m very worried about the result’, you can say, ‘I’m thinking I’m worried about the result.’ And this very subtle change can help you gain distance from the thought, reducing its emotional surge.”

You can also imagine the thought as a cloud passing through the sky or a leaf floating in a stream.

“You can imagine the thought coming and going rather than clinging to it,” she added. “You can observe your thoughts instead of getting caught up in them, and you can maintain a sense of calm and refocus on the present moment. The idea is that this ultimately eases the vicious cycle of GI stress that affects your gut function.

Finally, if things aren’t going your way and that nagging feeling persists, Corneille recommends working with a gastrointestinal psychologist or GI therapist to design a personalized digestive health plan.