With election day almost here, it’s natural to feel heightened stress and anxiety about the outcome. The rapid news cycle and constant reminders to stay informed can weigh on anyone. Fortunately, there are ways to manage these intense feelings and preserve mental well-being. Here are strategies to help you stay balanced and centered this week.
1. Set Boundaries with News and Social Media
- Limit Your Exposure: Constantly scrolling through news updates and social media keeps your mind in a heightened state of alert. Instead, set specific times to catch up on news, and resist the urge to check updates throughout the day. Designating times—even just a few minutes in the morning and evening—can help you stay informed without overwhelming your mind.
- Curate Your Sources: Choose a few reliable, balanced news sources and stick to them rather than scrolling through endless posts or engaging in contentious online discussions. Staying focused on quality over quantity will help you feel more grounded and reduce information overload.
2. Practice Deep Breathing and Mindfulness
- Deep Breathing Exercises: When you start to feel overwhelmed, pause for a moment and focus on your breathing. Try the "4-7-8" method: inhale for four counts, hold for seven, and exhale for eight. Breathing exercises activate the body’s relaxation response, helping to reduce immediate stress.
- Stay in the Present Moment: Mindfulness encourages us to notice our thoughts and feelings without getting swept away by them. If you find your mind racing with worries about the election, bring your attention back to the present. Grounding techniques—such as focusing on your senses or noticing details in your surroundings—can help.
3. Channel Your Energy into Constructive Actions
- Focus on What’s Within Your Control: Anxiety can sometimes stem from feeling powerless. Instead of ruminating, channel your energy into actions that reflect your values, such as connecting with friends, working out, or simply having constructive conversations with those around you.
- Engage Locally: Look for ways to make a positive impact within your community. Getting involved in local initiatives can provide a sense of purpose and remind you that change often starts close to home.
4. Take Care of Your Physical Health
- Stay Active: Physical movement is a powerful stress reliever. Whether it’s a short walk, a yoga session, or an intense workout, moving your body releases endorphins that help improve mood and relieve tension.
- Prioritize Rest and Nutrition: Make sure to eat nourishing foods, stay hydrated, and get enough sleep. Fatigue and hunger can amplify stress and make it harder to manage emotions, so caring for your body is essential.
5. Seek Positive, Supportive Interactions
- Connect with People Who Uplift You: Conversations with supportive friends and family can remind you that you’re not alone. Focus on finding moments of connection rather than engaging in divisive discussions that may add to stress.
- Know When to Disengage: If discussions about the election become too intense, it’s okay to take a break. Setting boundaries around these conversations helps protect your mental well-being.
6. Practice Gratitude and Self-Compassion
- Shift Your Focus to the Positive: Take a few moments each day to reflect on things you’re grateful for. Practicing gratitude can help shift your attention away from worries and reduce stress.
- Be Kind to Yourself: Acknowledge that it’s normal to feel anxious during uncertain times. Give yourself permission to feel how you’re feeling, and treat yourself with the same compassion you would offer to a friend.
7. Create a Post-Election Plan
- Prepare for Different Outcomes: Anticipating uncertainty can reduce the shock of unexpected or expected results. Plan activities for the days following the election that will allow you to focus on self-care and reconnect with friends, family, or hobbies that bring you joy.
- Set New Goals: Redirect your energy toward personal or professional goals. Investing time in activities you can control can help you feel more empowered and lessen the intensity of post-election emotions.
8. Reconnect with Your Values
- Reflect on What Matters Most: Think about the values that guide you beyond the immediate context of the election. Whether it’s family, community, compassion, or perseverance, reminding yourself of what you stand for can provide perspective and reduce stress.
- Visualize Positive Scenarios: Consider how you might contribute to your values regardless of the outcome. This forward-thinking mindset helps keep your focus on long-term positive actions rather than short-term stress.
Managing stress and anxiety during election season is about maintaining balance, focusing on self-care, and choosing where you invest your energy. While it’s natural to feel affected by the stakes, prioritizing mental well-being allows you to stay grounded and make more thoughtful decisions. By practicing mindfulness, engaging in supportive activities, and remembering your values, you can face this election season with resilience and calm.
Stay connected, stay present, and remember: your mental well-being is just as important as staying informed.
