To say this presidential election has been a total rollercoaster ride is an understatement. In the past 72 hours alone, everything we thought we knew about the current presidency, its opposition and their respective campaigns was shattered into a million pieces. While one political party scrambles to upend democracy, the other is now firing on all cylinders to save it. It’s truly an extraordinary time.
To add to the mix, Election Day is coming up in just a little over one hundred days, and even with the finish line in sight, it’s hard to unsee all the misogyny, racism and fear-mongering that continues to plague the country and the political landscape. While it’s natural to feel a mix of anxiety, unease and wariness right now, if we aren’t careful, our emotions can pile up and start chipping away at our mental and physical health. In a poll by the American Psychiatric Association, a whopping 73% of respondents admitted to feeling anxious about the election. Another poll by Myriad Genetics found that nearly 40% said they’re feeling apprehensive and/or depressed about the election season, and a similar share said they are “checked out” due to the overwhelming amount of news and social media attention on politics in general.
It isn’t always a walk in the park to find that sweet spot between staying informed, managing our feelings, or taking a breather, especially during a crazy election cycle. “There’s a range of emotions that people experience during this time leading up to elections that can go from fear to anger to feeling stressed out to feeling extremely sad and fearful of the future,” says clinical psychologist Krystal Lewis at the National Institute of Mental Health. “Those emotions are all valid, and it’s OK to feel those emotions.” But as we inch closer to Election Day, Lewis also notes that it’s crucial to prioritize our emotional health, especially if we start to find ourselves mired in angst for prolonged periods of time. This type of stress can lead to extreme bouts of sadness, worry, hopelessness, and even signs of bodily pain and misery, so it’s important to find constructive ways to cope with it.
Here are five tips from psychotherapists to follow if you’re feeling stressed or anxious in this tense political climate.
Give yourself permission to unplug.
It’s hard to resist staying up to date with all the latest election updates, but let’s face it: not all news is good news.
Taking a break from the constant information overload can have a profound impact on your overall happiness. Instead of always being glued to your devices, why not spend some quality time with loved ones or enjoy a peaceful moment of meditation?
Try leaving your phone in another room, turning it off for a few hours, or setting limits on your app usage. These little tricks can do wonders to ease anxiety and boost your mood. They can also give you a fresh perspective and a renewed sense of clarity and purpose when you do return to your digital devices.
Find ways to take action and regain a sense of control.
Chaos and uncertainty can often lead to anxiety and fear. We prefer to know what will happen, and when we can’t predict things, we tend to imagine the worst-case scenarios.
Experts say that taking action for ourselves and our communities can help alleviate feelings of powerlessness. It might seem counterintuitive, but lending a hand by volunteering at the polls or with a community group (if you’re able to) can provide a strong sense of level headedness, composure and optimism during these unsettling times.
Prioritize self-care.
We all know that taking care of ourselves should always be our first concern, but it doesn’t have to be complicated or expensive. Just making sure you’re getting enough sleep and taking some time to unwind outdoors every day can be exactly what you need to decompress.
If you’re feeling up for it, why not try something new like a delicious recipe, a fun family game night, or treating yourself to a soothing face mask? And let’s not forget about exercise! It’s a fantastic way to release those amazing endorphins and lift your spirits.
Ultimately, the goal is to do whatever makes you feel comfortable and relaxed – especially when the news starts to grate on your nerves.
Don’t be afraid to excuse yourself.
The election is a hot topic so it can be hard to escape its conversations right now, but it’s necessary to be mindful of how they are affecting you. If things start to become too intense, don’t be afraid to take a break by leaving the chat or changing the subject to something less tension-filled.
Setting boundaries can truly impact your mental well-being, especially when tensions escalate. They can serve as a protective shield against hostility.
Try to remain open.
As we know, politics can be a major source of contention and arguments, particularly in mixed company. However, psychologists say that, sometimes, being defensive and shutting people out can actually harm us.
Instead of excluding someone, why not try listening to them and understanding their perspective? You might be surprised at how much compassion can come from a friendly conversation.
