How To Manage Election Anxiety
Today feels weird, right? I haven't let my house and I can still feel the tension in the air.
There's a lot hanging in the balance and the amount of uncertainty we're feeling is real. Humans hate uncertainty. We'll do just about anything to avoid it - from numbing out, to distraction, to constant information seeking.
Things are probably going to be uncertain for a while so here are some things that you can do if and when it all gets too overwhelming.
1. Limit your news consumption. A lot of what is being said is speculation. The media is going to do everything they can to keep eyeballs on screens. You get to choose what to consume, how much and when. You can...
turn off non-essential notifications on your devices
set times when you will view the news
have some type of new briefing each day (in the morning, afternoon, or evening)
unfollow accounts that aren't helping
turn off your phone and the TV
set boundaries with people who are sending you articles or talking about the election
don't look at news right when you wake up or right before bed
focus more on sources that are talking about facts and less about speculation
2. Practice grounding yourself. Look around your environment and think about where you are, how your body feels physically, what sensations are coming up for you. Anytime a thought comes up, notice it and let it pass, then go back to your body.
3. Use affirmations and validate yourself. You're anxious because this is important. Instead of shaming yourself for overthinking, watching the news too much, or feeling fixated on the election, recognize why this is happening and have compassion for yourself. I shared some affirmations for election anxiety on my Instagram today.
4. Pick a designated worry time. This may be the time of day that you talk about the election, get your worries out, or ruminate on what's going on. Have a plan to get back to your day after or help yourself relax.
5. Distract yourself. Distractions have a bad reputation, but they’re actually a great tool when used correctly. When you’re in a thinking spiral, it’s important to cut it off and get out of it. Music, TV, exercise, calling a friend, or cooking are all easy ways to redirect your mind and interrupt the overthinking pattern.
6. Take action. For some people, doing really helps them feel better. Think about what you can do to help yourself feel better right now and take control of your future. If your candidate wins or loses, how will you make sure you're still involved and fighting for the policy and issues that matter to you? Come up with a plan to get involved.
7. Spend time with the right people. Maybe that's a friend, family member, or just yourself! Think about who you want to be around and what people are going to help you stay the most grounded.
8. Set boundaries. If there is anyone who is negatively impact your mental wellness right now, it's ok to take physical or mental space away from them. Don't respond to texts or answer calls that will be too draining. Tell people they can't come over. Whatever you have to do to protect your space - mentally and physically.
9. Come up with a plan. Try to make a list of all the resources you have available if you become dysregulated or have a panic attack. Think about things you have access to in your immediate space, people you can contact, etc. If this happens you'll be prepared. If it doesn't, you'll still be prepared.
10. Check on other people. If being helpful helps you, reach out to friends and family who may be struggling and let them know you support them and care about them.
11. Reach out to a therapist. Professional, neutral help may be exactly what you need right now. I know I already have a session scheduled with my therapist! My next webinar will be all about How to Find A Therapist if you want to learn more about that.
A lot is hanging in the balance right now. Dr. Ayanna Abrams put this so eloquently on Instagram when she said:
"Some people are worried about their preferred candidate not being selected and "losing" the election. Maybe this is defeat.
Some people are worried about Tuesday & Wednesday conversations with colleagues and family that will feel awkward and angering. Maybe this is inconvenience.
Some people are worried about potential loss of human and civil rights. Maybe this is loss.
Some people are worried about potential damage to property and the inconvenience of uprisings and a resurgence/continuation of overwhelming news coverage. Maybe this is annoyance.
And then there are some of us, who in addition to all of the above, are gravely & imminently worried about their physical safety this week AND in weeks to come"
This election means different things to all of us. Take care of yourself.
Whitney