How to Cope with Election Anxiety
It’s possible that you’re facing election-related stress. With November 3rd just around the corner, most Americans are understandably anxious. The uncertainty of who our next president will be has everyone on-edge. The first step to coping with any kind of anxiety is to acknowledge how you’re feeling. Recognize that you are feeling increasingly nervous, or more easily frustrated, or more emotionally volatile. Next, develop ways to address the impact of your emotions today, before the election, and after the election results are announced as well.
What can you do to remain emotionally resilient in the days ahead? Here are some helpful tips…
Identify your stressors -
In order to manage your stress, you must first be aware of when you are stressed. Luckily, your body will give you signs and symptoms of worry. These may include tensed muscles, rapid heart rate, shortness of breath, and sweating, among other things. Be attuned to how your body responds to stress so that you can recognize when you’re starting to feel nervous. Once you’re able to recognize your anxiety, name it. Identify it in your head or out loud by saying “My palms are sweaty and my shoulders are tensed. I’m feeling anxious right now.” By giving your feelings a name, you can begin to control your response to your emotions. Also, consider what situations or environments trigger your stress. Do you feel more anxious when scrolling through your news feed, or when watching the news on TV? Try to limit your exposure to your stressors.
Embrace acceptance in spite of uncertainty -
No one knows what the outcome of this election will be. Therefore, the uncertainty surrounding the results can make you feel anxious. To manage your anxiety, practice radical acceptance. Radical acceptance means accepting the things you cannot change. It embodies the saying "It is what it is." In this scenario, accept that you feel anxious in the moments when stress is taking its toll on you. In addition, accept the possibility that the winner of the election may not be the person you were hoping for. Rejecting reality does not change reality, and the reality is that you may not be happy with the results. If the thought of the other candidate winning makes you feel sick, accept those feelings. Let them come and go without ignoring their existence or holding onto them for too long. Once you are able to accept all potential outcomes and the feelings that come along with them, you can begin to process events without as much emotional suffering.
Cope ahead -
Your feelings of anxiety may intensify as we approach Election Day. However, you can mentally prepare yourself for the additional stress. Plan for coping, rather than struggling using the PLAN skill. PLAN is a DBT skill that makes it easier to cope with difficult events and big feelings. First, imagine yourself controlling a big feeling. Next, list all of the tools you imagined using to help you feel in control, and practice them before a big event or big feeling. Maybe you picture yourself doing a meditation to slow down your breathing. Maybe you picture yourself going for a walk to distract your worrying mind. Maybe you picture yourself calling a friend to talk about how you feel. Whatever your coping mechanism is, practice it. Find the exercises that work best for you. If you’re not sure where to begin, ask yourself, what actions have helped you to cope in the past? Look to past experiences of anxiety for clues about what works well for you. Most importantly, start practicing now! Begin now when your feelings are less intense, so that when you are confronted with intense feelings on Election Day, you know what to do.
If you’re feeling especially stressed lately, know that you’re not alone. The upcoming election is heightening everyone’s emotions as we wonder and debate who the next president will be. Unfortunately, we may not get the results on November 3rd. Keep that in mind as you prepare a coping plan that addresses short-term and long-term election-related emotions. It’s best to approach the days and potentially weeks ahead with an open mind and a flexible stance. Try to prepare yourself for whatever the outcome might be. And know that no matter the results, you will get through this period of anxiety. You will be stronger because of it.