Are you feeling frustrated and restless about the upcoming election? If you’re like the 69% of American adults who say they’ll be president in 2024. Election was a ‘significant’ source of stress In their lives, you’re not alone, according to this year’s American Psychological Association poll on stress in America.
He says elections can be a source of anxiety because they are full of uncertainty. David H. Rosmarinis the founder of anxiety center. We don’t know the outcome, especially when the difference between the two options is clearly large, and we don’t know what life will be like under the new administration. Some of the proposed policies threaten people’s safety and freedom and could lead to further insecurity. According to research Political instability may have an impact People who don’t usually worry about anything else.
There is a big difference between everyday anxiety and election-related anxiety. In some cases, general anxiety may be the culprit. cognitive distortionsor inaccurate beliefs or fears about the world. But election-based distress isn’t necessarily based on assumptions or overreactions, certified clinical social workers say junie hill. “Many of the concerns are very real and very valid based on people’s real lives and real experiences,” she says.
Election anxiety may feel big and existential, but mental health experts agree it can be managed. Here are some strategies to help calm your mind leading up to November 5th and the anxious days that follow.
Get to the root of your anxiety
To properly deal with fear, Rosmarin says, you first need to identify what’s triggering your feelings of anxiety, beyond wanting the other person to win. What specific policies or issues affect you most? It might be reproductive rights, the economy, immigration, or wars overseas. Rosmarin says identify your top three problems and try to share these concerns with family, friends, a supportive online community, or a mental health professional.
Knowing the cause of fear can help you anticipate it and be on guard. According to research, when people were asked Regardless of whether they expected to feel stressed about the next day’s election, regardless of party affiliation, age, or gender, they were more likely to report feeling sick and rate their physical health as poor.
Knowing the cause of fear can help you predict it and be on guard
You might also ask yourself why these issues matter to you, Hill says. If reproductive rights are your top priority, perhaps your deepest fears center around not having access to life-saving treatment. “A lot of it has to do with safety,” Hill said.
However, you can anticipate and manage stress. He says there are thought exercises you can do to slow down your thoughts and talk yourself out of your worries before something upsetting happens. Shevan Neupertprofessor of psychology at North Carolina State University and author of studies including: How to deal with election anticipation stress. Take a few minutes to think about why you’re feeling stressed, how it relates to the election, and why this controversial issue exists in the first place. . “It really focuses on mental engagement and gaining perspective,” Neupert says. Why is it here? And not to try to solve it, but to fully understand it. ”
Neupert believes this exercise is effective because it helps reduce uncertainty. For example, you may discover that the cause of your anxiety is a foreign policy issue that has been going on for decades. This awareness does not minimize the problem or provide a solution, but it may be helpful to place the problem in its proper context and perspective. “If you feel like you have a better understanding or feel of a problem or stressor, it’s less scary,” Newpert says.
Control where you can
uncertainty about the future This is a major cause of general anxiety and can lead to feelings of helplessness. There are so many things that are out of an individual’s control, so it’s important to focus on the areas where you do have authority. Of course, you can also vote, volunteer as a poll worker, or get involved in a local get-out-the-vote or activist organization.
Even if you set goals that have nothing to do with politics at work or in your social life, you might still feel like you’re making incremental progress, says Neupert. Maybe that goal is to finish reading a book in the next two weeks or to cook dinner with your family every night. “This goes a long way toward increasing your sense of control,” she says.
Next, think about how you will assert autonomy over your life after the election, especially if your candidate does not win. You can also plan to rely heavily on friends or distract yourself with a hobby. Rosmarin says, “There may be circumstances beyond my control, but within a limited range, my right to make choices in my life is not taken away from me.”
I feel supported by friends and family helps fight anxietyTherefore, avoid spending the next few weeks in isolation. Instead, reach out to friends and family (preferably to discuss something other than politics) or attend safe, positive community events. Find someone who fills you with calm rather than fear and with whom you can discuss things and solve problems. Clinical psychologist “What’s helpful?” crystal lewis “It’s about feeling all the emotions and feeling all the emotions with people who are going through it as well,” he says.
These communities will be especially important after the election, Lewis said. Find people or groups that help you process strong emotions, such as dance classes or volunteer organizations.
Take care of your mind and body
In the days leading up to and immediately after the election, stressed Americans should pay special attention to their minds and bodies, especially when there is no clear winner. This may mean curbing your news and social media consumption. Experts say everyone’s tolerance is different, but it’s important to pay attention to how you feel when watching or reading the news or social media. Engage enough to stay informed, but step back if you’re feeling overwhelmed, Lewis says. “There’s no need to get too crazy about it unless it’s your job,” she says.
Rosmarin recommends turning off your phone at least 30 minutes before bed and avoiding all news, including on election night. “When you wake up in the morning, you’re going to know what the story is, and watching it won’t change anything,” he says. “The only thing that changes is that you’re even more tired and cranky the next day.”
Engage enough to stay informed, but step back if you feel overwhelmed
Adequate sleep, healthy eating, and exercise To help avoid anxiety, experts recommend eating enough, getting some physical activity, and prioritizing rest. Go for a walk or hike Exposure to nature reduces stress and anxiety levels. Grounding exercises can also help calm your mind. Hill suggests taking a deep breath from your diaphragm or choosing a color and describing objects of that color around you.
As difficult as it may be, try to incorporate joy as much as you can, Lewis says. Spend a few minutes each day doing enjoyable activities that reduce stress, such as listening to music, getting together with friends, or meditating.
No matter what happens in the coming days and weeks, remember that your concerns are real, Hill says. The key is to find a coping strategy that works for you and will continue to work regardless of the outcome.
