How To Deal With Election Stress
It’s time for a sentence that overuses the word of the year. As we approach an unprecedented election in an unprecedented moment in time, we’re also experiencing an unprecedented amount of stress and anxiety.
A new survey from the American Psychological Association found that the election is a significant source of stress for two-thirds of American adults. Many people are reporting struggles sleeping, increased tension and frustration, and a heightened sense of anxiety.
While many of us have learned how to cope with the incredible load of the pandemic, this new additional challenge means that we need to lean more than ever into our stress management strategies. Here are a few science-backed strategies you can use for the next 10 days (and beyond!)
Exercise your right to vote
You can actually improve your well-being by exercising your right to vote. Research has found that involvement in civic life improves your physical health and well-being. It also increases your sense of belonging and connection to others, which is essential for your long term health and happiness. Voting is one of the most important ways that you can help us to achieve our mission as a community, creating the greatest happiness for all beings. A brand new study has found that countries with greater social justice are happier. Use your voice to ensure that every person gets the support, equality and justice they deserve. Need help figuring out your voting plan? Everything you need is on this site, IWillVote.
Set boundaries around the news.
When we feel anxious and stressed, we have this very unhelpful tendency to engage in behaviors that amplify that state of being: like continuously checking the news or turning to ruminating about worst-case scenarios. A recent study found that consuming negative media leads to increased anxiety and an elevated stress response. Yes, we need to engage with the news for our civic health, but we also need to protect our individual health so we can be there to fight for our collective well-being. Take a minute to decide on a plan for consuming the news over the next 10 days, such as:
Choosing a time of day to check the news (and sticking to it)
Choosing one source that is delivered to you, like a daily podcast or an email newsletter
Setting boundaries about how often you’ll check Twitter or other social media sites
Focus on what is in your control
Project yourself into the future to November 4th, and ask yourself, “If my worst-case scenario happens, will I be confident that I did everything I could to help?” This question will help you to identify what is in your control to address in the final days leading up to the election. If you know you could do more, but aren’t sure where to start, here are a few ideas:
Have honest and open conversations with loved ones who aren’t planning on voting. Research and experience has discovered that the best way to engage in these conversations is to approach them from a place of openness and curiosity, rather than from judgment and shame. Here’s a great guide to help you with these conversations. Make yourself responsible for ensuring your family and friends vote.
Consider signing up for text banking or phone banking to help reach voters in the final stretch. Your outreach could make an incredible difference.
If you are in a low-risk group, consider signing up to be a poll worker to help ensure voting is safe and secure for everyone.
Support every person’s right to vote. Educate yourself on the rights of voters, consider donating to Feed The Polls who will feed people who are waiting for hours in line for the polls, and prepare to advocate for others’ rights if you’re in line.
Each day, take a minute to check in on yourself
Tuning into your emotions is especially essential for the next ten days. Without keeping an eye on ourselves, we might find ourselves engaging in behaviors that hurt us or others. A few times a day, take a pause and ask yourself, “What am I feeling right now?” or “Where am I feeling emotions in my body right now?” This practice will help you learn how to name your emotions — and once they are named, you can work to address them, using some of these science-backed tools:
Take a morning walk or prioritize some form of exercise each day, which releases endorphins that improve your mood and help you to reduce stress, as well as make you more resilience in the long-term
Set aside a few minutes to breathe deeply. This activates your body’s parasympathetic nervous system, which is responsible for calming down your stress response
Connect with a loved one. If it’s safe, engage in forms of touch, like a hug or hand-holding. This is a proven way to soothe and reduce your stress response. This is not a moment to go it alone.
Set up a social support plan for Election Day (and the days afterward)
Undoubtedly, November 3rd will be a stressful evening that might continue into the following days, depending on mail-in voting and counting delays. Take a minute right now to decide how you will ensure you have people you love around you on that evening and in the days afterward. Social support is one of the most important ways that we buffer stress. It will be really important to plan to have that around you, no matter what happens.
Happiness for all beings means fighting to ensure safety, security and support for all beings. And you can help make that happen. Take care of yourself so that you can use your power to help take care of everyone else.