How to Manage Election Anxiety
How to Manage the Final Days of Election Anxiety
The presidential election is almost here and it’s causing me a whole lot of anxiety. Election season is always full of stress for people, but this is one of the most polarizing and divisive elections in our country’s history (definitely THE MOST divisive in my millennial lifetime).
This has magnified anxiety for so many people. The majority of my clients, friends, and family have told me that the election has been a significant source of stress for them. That’s why I created this post - to help you identify your anxious thoughts and cope with them.
Call out Anxiety
Identify and Label Anxiety
There’s so much on the line with this election that it feels hard not to worry about the future. Most of my anxious thoughts are starting with “what if...”.
What if Biden loses...
What if LGBTQ & minority communities lose their basic rights and protections...
What if women lose access to reproductive rights...
What if lots of people lose their health insurance...
What if we don’t get a handle on COVID-19...
What if we have to keep quarantining forever...
What if Trump refuses to leave office...
What if I have to deal with 4 more years of this...
You might also feel anxiety in your body. Does any of this sound familiar?
Restlessness
Stomach pain
Nausea
Dizziness
Headache
Blurry vision
Feeling hot or cold
Dry mouth
Jaw clenching
Fast heart rate
Muscle tension
Sweaty hands
Chest pain
Trouble breathing
Our anxiety loses SO MUCH of its power when we label it and call it out. Literally say to yourself, “this is my anxiety speaking” or “this feeling in my body is anxiety”. When we label the anxiety we're feeling, it becomes much less overwhelming and scary. And it can prompt us to try out some coping skills to manage that anxiety.
Limit Your Triggers
Reduce the Amount of Time You Spend Thinking About The Election
Result: Feel less anxious!
Now hear me out. It can be tempting to spend all day thinking about the election. We have a 24/7 news cycle, our friends are doing an awesome job raising political awareness, and some random dude from your high school won't stop posting about Trump on Facebook.
But it is not your responsibility to engage. You can still be deeply invested in the outcome of this election without having it run your life. Here are some tips to limit the amount of election triggers:
Spend 15-20 minutes reading the news a day. This is enough to keep you informed, without totally stressing you out.
Limit the amount of time you spend on social media.
Follow uplifting accounts on social media so that your time there is somewhat positive. There are so many great accounts on Instagram and Twitter, so curate your feed. Follow @SITWITHKELLY for mental health content (shameless plug!)
Don't make plans with people who have different political views than you. It is okay to take a break from them for the next week or two while you take care of yourself. If you can't avoid them, set a boundary. Say, "I don't want to discuss politics or the election".
Before commenting on someone's post, ask yourself two simple questions: "what am I gaining by doing this?" and "what is it costing me?". Then decide if it's worth your energy. It's hard to change minds this late in the game.
On your iPhone you can set app limits under the Screen Time section in your Settings to help yourself set boundaries.
Focus on the Present
Grounding Techniques
5-4-3-2-1
Find and name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Slowly inhale for 4 counts. Hold for 4 counts. Slowly exhale for 4 counts. Hold for 4 counts. Repeat.
Meditation
Try doing a guided meditation. There are tons of free options you can try on YouTube or Spotify.
Gratitude Journal
Spend some time reflecting on the things you are grateful for in your life. Here are a couple prompts to get you started!
What was the best thing that happened today?
Who are 3 people you're grateful for and why?
What's an accomplishment you're proud of?
Vote or Volunteer
If you're able to vote, please vote. It is the one thing you're in control of this election. If you're able to vote early, do it. Lines may be long so grab a friend or bring some headphones. Bonus if you bring snacks!
You can also consider volunteering on Election Day. If you haven't already secured a volunteer role, you can still volunteer informally. Text your family and friends and remind them to make a voting plan. Offer to give someone a ride, keep them company, or babysit their kids. There's a lot of ways you can help.
Take Care of Yourself
Just because it's simple, doesn't mean it's easy
Sleep
A good night's sleep helps to alleviate stress. Aim to get 7-9 hours of sleep per night. Put your phone away an hour before bed and stick to a regular bedtime schedule.
Bonus if you leave your phone charging outside of the bedroom!
Eat
Eat 3 meals a day and snacks too if you want. A lot of people lose their appetite or forget to eat when they're stressed. Don't let this be you. Your body needs food.
Eat foods that you enjoy that make you feel good.
Exercise
Exercise is so good for your mental health. It relieves stress, improves memory, helps you sleep better, boosts your overall mood, and helps you stay focused on the present.
Pick a form of movement that you enjoy, and if you can do it outside, EVEN BETTER!
I love getting some fresh air and going for a walk, cycling, and dancing.
Get Support
Just because you can get through this alone, doesn't mean you have to!
Use all of the support available to you.
Make plans for Election Day with friends or family who are aligned to your values. Being surrounded by your people can make things a lot less heavy. Grab some of your favorite snacks and plan a couple of activities to distract yourselves.
Allow yourself to feel the negative stuff. It’s ok to feel sad, angry, disappointed, frustrated, or hopeless. You’re a human being with complex emotions. Feel them and give yourself the time and space needed to grieve. Fingers crossed - hopefully when Election Day comes we have lots to celebrate.
Do you want more help managing your anxiety? In my Breakup With Anxiety Course you'll get 1.5 hours of video lessons, guided audio activities, and worksheets. You'll walk away with a greater understanding of your anxiety and 10 concrete coping skills you can use to reduce it. Get your copy here! The course is only $99.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
