4 Tips to Managing Election Anxiety
“That debate was so hard to watch, this country is imploding and I feel so helpless!” This is a sentiment echoed by many clients after the first Presidential debate on June 27th. It is normal for election years to cause some anxiety and distress, but this year has many pulling out their hair with overwhelming fear and panic. I have been a practicing therapist for the last 2 election cycles and have found a major increase in client outreach and retention during these times. It is very common for national and global unrest to cause personal mental health struggles. This blog post will give you four tangible tips for managing this anxiety and remind you that you are not alone.
Welcome Neuropsychology
While many of us have been feeling election anxiety for a while now, certain events like the debate and the upcoming National Conventions will create instances of acute anxiety. Acute anxiety can look like racing thoughts, sweating, restlessness, quick breathing, racing heartbeat, and even gastrological problems. When we feel sudden fear, our brain moves into “fight or flight” mode even if we are not in imminent danger. To combat this, we need to trigger your parasympathetic nervous system. This is the part of your brain that is responsible for “rest and digest.” Below are several physiological ways to do this:
4,7,8 breathing. Inhale through your nose for 4 seconds, hold your breath for 5 seconds, and exhale through your mouth for at least 8 seconds.
Use cold! Run your hands under cold water, take a cold shower, put an ice pack on the back of your neck.
Hum! Hum a low and steady note for as long as you can. This triggers the parasympathetic nervous system.
2. Limit Exposure
It will be helpful to limit the amount of time you spend intaking information about the election. This includes watching the news, reading articles, and engaging in social media. Stop the doom scrolling—or at least set a time limit. This tip may seem obvious, but it is one of the most challenging for people. This is why I recommend reduction not elimination. It’s important to be informed and very difficult to stop a habit cold turkey. Think about how much time you spend a day engrossed in the news and aim to cut that in half. A 50% reduction in political content intake will dramatically decrease your anxiety.
3. Express Gratitude
Fear is a major player in election anxiety. We’re afraid that the next President will create dangerous situations and this makes us feel incredibly unsafe. Therefore, it’s important to focus on what DOES make you feel safe, loved, seen, and cared for. A great way to do this is through identifying what you feel grateful for in your life. This could be on a larger scale like feeling grateful for your family or your home, or it could be on a smaller scale like feeling grateful for the sun on your face or feeling a cool breeze. It doesn't matter, as long as you explicitly note it to yourself. You can go a step further and write these notes down or create a voice memo in your phone. Try to name at least 3 items per day and see how you feel.
4. Wiggle your Waggles (Worries) Away
We store so much anxiety in our bodies, which is why movement is so important for good mental health. I encourage you to move your body in whatever way you enjoy. I, also, encourage you to dance. Dancing is another way to trigger your parasympathetic nervous system and it’s fun! Blast your favorite songs and dance around the house unabashedly! Yes, the state of our nation and the world is very serious, but there is little that we can do about it at any given moment, so it is necessary to inject as much joy and lightness into our lives as we can.
Remember that election anxiety is normal and that you are not alone in feeling overwhelmed by it. Try these four tips to help you get through the next 5 months and beyond. It is also important to note that there is no shame in reaching out for help if your mental health is struggling during this time or any time.
