Health and Wellness
Health matters: Here are 18 tips for dealing with election anxiety
Getty
Today is the day. After months of listening to speeches, hearing policy experts passionately debate civic issues, and deciphering each candidate’s position, we finally discover who the general public thinks our next president will likely be – well, not less than we hope so.
Experts suggest that within the face of an increasing variety of postal ballots, we must always not postpone the president’s decision today, but expect to receive it at the top of the week. So what are you able to do to ease your anxiety while waiting for your results? Simple solution: concentrate on being present and realize that you just did every part you would and things are out of your control. Given the potential for backlash or concern, there can even be comprehensible anxiety following the election of a presidential candidate. Unfortunately, there’s nothing you possibly can do to repair this problem; you possibly can only control your individual actions, not anyone else’s.
As we all know, election day anxiety is normal, but given what’s at stake, it seems more likely to be even greater this yr. The emotional burden this carries for many is overwhelming on this election cycle. Here are some tips from 4 distinguished therapists to provide help to cope with election day stress. Check out their tips below and stay calm through the waiting period and after you see your results.
Limit your news consumption: Staying up to this point is crucial, but constant updates can easily develop into overwhelming, so set limits on when and the way much news you may view. Schedule check-ins only at specific times or using trusted sources. Also limit your contact with social media.
Focus on what you possibly can control: The election results can’t be influenced by any single person, but you possibly can take steps comparable to voting or helping on the polls. Channel your energy into positive actions, whether it’s taking good care of yourself or supporting your community in a small way. Accepting the uncertainty of the day is usually a challenge, but it surely is empowering.
Stay in the current: Election results may encourage catastrophic fascinated about the long run. Practicing mindfulness or writing down in a journal what’s going well helps counteract this tendency and prevents you from spiraling into “what if” scenarios.
Implement grounding techniques: Use respiratory, mindfulness, or grounding exercises to remain within the moment and focus your mind. A straightforward method is the “5-4-3-2-1” technique: discover five stuff you see, 4 things you’re feeling, three stuff you hear, two things you’re feeling, and one thing you taste. This will help bring you back to the current when you are feeling overwhelmed.
Plan distraction activities: Engage in some enjoyable activities to take your mind off the alternatives. Immerse yourself in book, watch a comforting movie, pursue a hobby, and even cook your favorite meal. Breaking away from constant election thoughts can bring great relief.
Get ready for a calming routine: Plan the way you will rest at the top of the day, even when the outcomes are not what you expected. Disconnecting, practicing gratitude, and spending time with family members will help reduce post-election stress.
Set boundaries in political discussions: If certain conversations are causing more stress than support, it’s idea to set boundaries around them. Let family and friends know when you need a break from political conversations, or conform to a “safe” topic if the conversation gets tense.
Listen to what fear is telling you
Fear often reveals what we care deeply about. Take a moment to know the messages your fear could also be sending. Are you anxious about specific outcomes because they go against your values or beliefs? Use this reflection to reconnect with these values and permit them to guide you toward actions or practices that honor what is very important to you, even when those actions are small.
See fear as a signal to search out safety
Fear is the body’s natural alarm system. In times of heightened anxiety, ask yourself: What makes me feel protected and grounded? It might be spending time with a pet or loved one, taking a moment to step away out of your creative passions, mindful respiratory/meditation, or preparing a delicious meal. Prioritize practices that soothe and nourish your nervous system and well-being in times of uncertainty.
Realize that closure may not occur immediately
Election results can sometimes leave us feeling unresolved or incomplete. Realizing that closure is not at all times immediate could be liberating – it permits you to feel what you’re feeling without forcing a resolution. You may not feel the best way you expected, or you might feel sad after the outcomes. Being prepared to simply accept this permits you to have more room in your body to process what comes up without judgment.
Meet your needs as a substitute of moralizing them
It’s easy to get right into a spiral of questioning whether we must always or shouldn’t feel a certain way or have particular needs. Statements like “I shouldn’t worry” or “I should just deal with it” are phrases we regularly repeat, but they encourage us to spread the word concerning the need reasonably than meet it. Identify what you’re feeling, accept what you’re feeling, and make decisions that provide help to feel safer on this experience.
Prioritize your social connection
Isolation can reinforce fear. Consider meeting virtually with friends, family or community members on Election Day. Schedule a session with your therapist upfront and begin a bunch chat to share thoughts on developments, express emotions, and supply comfort. Sharing your thoughts and support with individuals who understand your experiences could be grounding and empowering.
Make a plan for the day
Knowing where to go and what to do can provide you with a way of control. Plan to vote early and, if possible, arrange protected transportation to the polls. After casting your vote, spend the remainder of the day engaging in activities that may keep you calm and distracted. This might mean shopping for groceries early, deciding to eat out, or planning to exit on Election Day or the day after a bank holiday.
Post-election self-care plan
Regardless of the outcomes, the strain of election season doesn’t just disappear after Election Day. Establish post-election rest and recovery plans. Taking time to decompress and process by seeing a therapist, having a private day, attending a social event, or having fun with a quiet evening with book can ease constant tension.
Rely in your faith
The power of religion is most evident once we cannot control the outcomes. Stand on what you think in and reflect on the values that anchor you. Take time to wish and remind yourself that you just are not alone in facing uncertainty. Faith is usually a powerful source of peace and hope.
Rely in your support system
Staying connected with family members will help relieve stress and supply comfort during these uncertain times. Surround yourself with individuals who make you’re feeling protected and grounded. Spending Election Day with an in depth friend or watching coverage from a trusted support group could make it easier to deal with the emotional ups and downs which will arise throughout the day.
Increase physical activity
Give your emotions an outlet by going for a brisk walk in nature, participating in a calming yoga class, or doing an energizing workout. This will provide help to direct nervous energy and increase the production of key neurotransmitters comparable to serotonin and dopamine, needed to control your mood. Physical activity also helps release stress-relieving endorphins and lower cortisol levels.
Limit your use of social media
Limit your social media use by setting clear boundaries. Set specific limits in your activity and treat your content consciously. Stay informed without letting election coverage overwhelm you.