After weeks of speculation, President Joe Biden ended his bid for reelection on Sunday, clearing the way for a new Democratic candidate to take over just four months ahead of the November the election. It's a move many voters have called for both publicly and privately − on social media and around their dinner tables − since Biden's disastrous debate performance in late June. Yet, the news that Biden was dropping out had many of those same critics expressing anxiety and nerves, rather than relief.

"I'm so nervous now," one commenter wrote Sunday beneath an @UnderTheDeskNews summary of day's events. "Very scary times. I have no words. I'm shaking," another added. "Wow. Risky but might pay off," another wrote.

Experts say the ups and downs of the political world can cause serious stress for people who feel like all they can do is watch helplessly. Plus, on the heels of former President Donald Trump's assassination attempt and with a pivotal election nearing, these feelings of stress are likely to only intensify.

"We're in a state of flux, and brains really don't like ambiguity," psychotherapist Stephanie Sarkis says. "They like knowing what to expect, and so this one more thing that's changed. For a lot of people, it triggers a lot of turmoil."

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Stress triggers the release of cortisol, the so-called stress hormone, William Heckman, executive director of the American Institute of Stress, previously told USA TODAY. This affects mood, motivation and fear. It's common in times of major upheaval.

Here are tips to keep in mind if you feel political uncertainty taking a toll on your mental health.

'Master your morning'

Nefertiti Nowell, a licensed clinical professional counselor in the Chicago metropolitan area, subscribes to this motto: “If you can master your morning, you can master your day," she explained. She recommends brief stretching exercises and writing down something you’re grateful for – preferably a new source of gratitude every day. Yoga, deep breathing and meditation can be added to the morning ritual, but it’s not necessary.

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Take breaks from your news alerts

Sarkis says taking breaks from watching the news is essential for mental health. If you need to step away, she recommends going for a walk or doing something active.

More:Kevin McCarthy, the Speaker of the House and the stress of political uncertainty

Focus on what's not changing

A major source of stress from politics is unpredictability. To counteract this, Sarkis recommends focusing on things in your life you know are consistent and reliable.

"Focus on the things that aren't changing," she says. "Maybe you can even just count on the fact that when you wake up in the morning you can go outside and take a walk. Focus on the things that are staying the same, and focus on people that are making the change that you want to see."

Channel your stress

"Many individuals get a sense of purpose and strength by channeling their anxiety into action," Mona Eshaiker , a licensed therapist, previously told USA TODAY. "This can look like attending a town hall, volunteering at the polls, canvassing, protesting, information sharing, attending workshops and seminars. Being part of a group can also provide a sense of support and community."

Journal

Chloe Carmichael, a licensed clinical psychologist in New York, suggested writing a one-page journal entry recording your thoughts and feelings about politics, which "can relieve our brain of the burden of feeling like you have to keep all of those points active."

Go on a media cleanse

"This can be as little as one day without looking at the news or social media. Or a week depending on what you think you may need," Eshaiker said. "The point here is to help regulate your nervous system after election season to get your mind and body back to homeostasis."

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Seek therapy if the stress becomes overwhelming

Of course, mental health challenges are often best treated with professional help, especially if this stress persists, Eshaiker added.

Contributing: David Oliver, Josh Peter and Marco della Cava

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