If you’re feeling stress and anxiety around the upcoming U.S. presidential election, you’re not alone. There are many very serious issues at stake in any election, but some recent patterns in American politics have many of us feeling more intensely than ever about the possible outcomes. You might be feeling justifiably angry, anxious, or otherwise disturbed by
Threats to your rights and targeting of your identity, or threats to those you love. People targeted by state laws, harmful rhetoric, and extreme policy proposals include immigrants, BIPOC communities, women and others who may become pregnant, and the LGBTQ+ community, particularly trans or non-binary people.
Fear of political destabilization and authoritarian shifts, shown by attacks on elections, election denial, expansion of presidential power, and extreme policy proposals.
Conflict with loved ones who have different or harmful views, which can lead to extreme frustration, isolation, and painful rupture in relationships.
A sense of powerlessness over large-scale outcomes and feeling overwhelmed by news reports of crisis and violence alongside possible election outcomes.
All of these trigger emotions, including anger and fear, that are perfectly normal, but can be overwhelming at times, especially if we remain isolated with our feelings. Caring for your mental health won’t solve all of the very real problems and threats we face in the world, but it’s a necessary step to be able to show up for people you care about, yourself, and the things that are important to you. Here are a few ideas.
Name your emotions and give yourself space to feel them. This means taking a mindful pause and checking in with what you’re feeling emotionally and physically. Even if it feels forced, go ahead and form a sentence about what you’re experiencing, such as “I feel enraged by the news article I just read and afraid for the group being targeted. It feels like a knot in my stomach.” While it’s okay and normal to feel angry, it may help to give that energy a place to go through physical movement/exercise or giving voice to your feelings out loud or on paper. If you can, have a conversation about how you’re feeling with a trusted friend, family member, or partner. Try to talk about what it’s like to be a person with these feelings right now, rather than speculating or analyzing the election or other events.
Give yourself time to reflect away from the news cycle. Technology makes it possible for all of us to behave as if every new development in public life is our problem. Assuming your job isn’t something like being a journalist or press secretary for a public figure, you can take a break. Consider limiting news reading to certain times of day or certain devices, and turn off breaking news notifications. Reconsidering your relationship to technology can also give you a chance to gather your thoughts, reflect on what’s really important to you, and consider what would be meaningful for you to do. It’s hard to find that path when you’re in a cycle of constant information overload.
Find something to do that feels meaningful. For some, this might be volunteering or donating to an election campaign (and, hopefully for everyone eligible, it includes voting!), but you can also think more broadly. A meaningful act can be any that reflects your values. How do you express care and build connections? How do you create? How do you heal? Maybe this means doing volunteer work to reduce suffering in your community or advocating for a cause you care about. Or, maybe it means something like reconnecting with a friend, caring for a child or family member, making a nourishing meal for yourself or others, creating a piece of art, or tending to the natural world.
Find what inspires you and brings you joy. It’s important to remember that, if you’re angry or afraid, it’s because you value something. See if you can connect with what you value and remember the joy, or peace, or awe that it brings you. Often, that just means connecting with those around us, but it might also mean connecting with the natural world or with forms of joy and beauty expressed through art, music, poetry, or dance. For some, inspiration and comfort can be found in stories of people who have gone through hard times in history or fought for what they believed in. For some it can be found in spiritual or religious practice. For some it might mean how you think about your own story and the way you face challenges in it. Whatever it is, it’s important to remember that you need to feed your spirit, your hope, and your energy during stressful times.
If the resources you have aren’t enough to cope with the stresses you are facing, therapy can help. Reach out today for a free consultation.
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