How to Manage Your Election Day Anxieties
With the election rapidly approaching, many Americans are suffering from “election stress disorder,” a term coined by therapist Steven Stosny in 2016. According to a survey from the American Psychological Association, 68% of adult Americans are stressed about the upcoming election, a jump from 52% in 2016.
It makes sense. The stakes feel much, much higher. For many, this election plays an important part in the fight for human rights and racial equality. And it’s set against the backdrop of a pandemic, no less—one that’s killed more than 216,000 people in the U.S. and over a million globally.
Unfortunately, delays in election results are expected thanks to a surge in mail-in ballots and differing state laws on when to begin counting them. Some say it could be days before the results are in, prolonging those feelings of dread and uncertainty. If you’re feeling anxious about the election, here are tips on how to get through election day—and beyond.
Plan Ahead
Plan your election day activities and stick to your routine as much as possible. This includes meals, exercise, social check-ins, and activities to unwind. “When we’re freaking out, oftentimes the first thing that goes is our routine, and that can be destabilizing,” says Hatty Lee, M.S., LMFT, and founder of Oak and Stone Therapy. “Vote as early in the day as possible so you’re not feeling anxious about voting and something going wrong.” Better yet, vote early.
Choose Who to Engage With
Find safe spaces. “Write down who your preferred sources of support might be during this time,” says Dr. Mariel Buquè, a trained trauma therapist at Columbia University. “A healthy second step is relaying to those individuals how you wish to be supported by them.” Of course, support goes both ways, so it’s also important to check in with your community and ask them how they need to be comforted. Just be honest with yourself, and others, on whether you have the capacity to accommodate someone else.
Set Boundaries
Not everyone should have access to you. “I’d avoid people who won’t have an open mind in a conversation and are more interested in promoting what they believe,” says Hatty. If interactions with loved ones with opposing political beliefs are unavoidable, especially when making holiday plans with Thanksgiving just around the corner, set your boundaries. Remember that it’s okay to opt out of triggering conversations and, if you want to, just revisit them whenever you’re ready.
Reduce Your Screen Time
Limit social media consumption and discourse, especially with strangers. Set a cap on social media use and log off the moment you start feeling upset. “Figure out how you want to receive the news and from whom, and plan accordingly,” advises Mariel. You can set up alerts from trusted news sites, do nightly partial-results check-ins, or ask a trusted friend to send updates to avoid the doom-scrolling rabbit hole.
Self-Soothe
When feeling anxious, self-soothe through grounding activities. “Make sure you have activities soothing to your five senses to ground yourself in your reality so that doom doesn’t overwhelm you and eclipse the tasks that you have to do,” says Meghan Watson, M.A. RP, a practicing psychotherapist. Some self-soothing ideas include meditation, breathing exercises, going outside in nature, and journaling. Self-care is key, so if you need to take the day off and disconnect, do it.
Stay in Touch With Your Emotions
Do your part and accept what happens next. “Once you submit your ballot, that’s the limit of your control,” says Meghan. “Accept that you are doing what you can to enact the change that you want to see and let go of the anticipation that comes with waiting.” And whatever the results, remember that it’s okay to grieve. Give yourself time and space to mourn and be angry, and then let your feelings fuel you into value-based action.
Originally Appeared on Architectural Digest
