Presidential election years are never easy, as they amplify the divisions between us and bring up the uncertainty of what’s to come. However, this current election is particularly polarizing and scary, and stress levels are higher than ever. In August, The American Psychological Association’s annual Stress in America survey found that politics was the leading cause of stress for 7 out of 10 adults. Now that we’re less than a week from election day, the levels of stress and anxiety among Americans is likely much higher.
During this time, it is more important than ever to make sure that we are taking care of ourselves. The first step in managing these challenging feelings is to remember you are not alone in feeling this way. Whether you are discussing your concerns with others or not, please know that most Americans are feeling very anxious right now.
Here are some tips to manage your stress and anxiety during this time.
Social Media and the News
While social media can be a helpful tool to spread awareness and information, it can also add to our stress and anxiety at times. With the election this close, we may want to use social platforms as a way to learn or spread information. However, we may see things that make us feel angry or hurt, especially when people are advocating for things that would take away our own or our loved ones personal rights.
It is important to be mindful about how much time you’re spending on social media or watching the news, and to take breaks or set limits on the amount of time you’re spending. For some people, it may even be best to completely avoid certain sites or even all news temporarily. You can do this by turning off notifications and only checking the headlines once a day, or by unfollowing people or organizations that are making you feel worse.
Setting Boundaries
During this time it can feel difficult to set healthy boundaries with people who disagree with our beliefs or are saying hurtful things. However, it is very important to be able to set boundaries to protect ourselves from being hurt by others. We can set boundaries by using phrases such as:
- “This conversation is not productive right now, let’s take a break.”
- “I do not feel comfortable continuing this discussion, let’s revisit this when we have both calmed down.”
- “I need some time to think about this.”
- “We have different perspectives on this issue, so it is natural that we see it differently.”
- “I’m going to stop responding now because this conversation is making me upset.”
Mindfulness
Research has shown that practicing mindfulness can reduce stress and help manage difficult emotions. Mindfulness involves slowing down and becoming aware of what your body is telling you so that you can respond in a way that is in line with your values. Here are some mindfulness exercises that you may find helpful:
- Body Scan: The goal of a body scan is to become more aware of how you’re feeling and what you need by bringing your attention to the specific sensations you are feeling in your body. Body scans help us to identify where we are feeling tension, stress, and anxiety in our body, which can then help to release those feelings. When we are aware of how we’re feeling, we’re able to respond mindfully rather than to react impulsively.
- Mindful Breathing: Becoming aware of your breath and doing breathing exercises helps regulate our nervous systems, which can in turn make us feel calmer. Here are some examples of breathing exercises:
- Box Breathing: Inhale slowly through your nose for a count of four, hold your breath for a count of four, exhale slowly through your mouth for a count of four, and hold your breath again for a count of four. Repeat this as many times as you’d like.
- 4-7-8: Breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds.
- Deep Breath: Take a deep breath through your mouth with your chest, holding this try taking in a second, smaller deep breath, hold, and release.
- Guided Imagery: Listening to guided imagery meditations or creating a safe place in your mind can allow you to take a break from what you’re currently experiencing and experience a few minutes of calm. You can find these and other meditations on YouTube or a meditation app like Insight Timer.
Support
Surround yourself with individuals who support and respect your feelings during this time. On election day, be with people who will create a positive space for you, no matter the results of the election. If you’d prefer to be alone, make a plan of people you can reach out to if you need support.
Remember that it is okay to disagree with others’ opinions, but it is important to stay mindful and respectful. Be sure to practice self-care and compassion during this time, especially if you are part of a marginalized population that may be facing a loss of rights. If you don’t have access to the support you need, or feel like you need additional support, we have therapists with immediate availability to help you process your feelings and learn how to cope during this time. Click here to start the process of finding a therapist.
