The Helplessness of Election Anxiety — And How to Cope With It.
Election Day.
Millions of Americans cast their ballots at the polls for the next president of the United States. Millions more had already voted by mail.
The world held its breath and waited for the results.
We all knew how critical this election would be. The next president would decide how to handle the COVID-19 pandemic, the economy, gun rights, abortion rights, rights for marginalized communities, and so much more. This election would decide the next four years. This election would decide our future.
Election Night.
Frantic texts lit up my phone. My friends were panicking: I’m scared Trump is gonna win. I’m scared the election is rigged. I’m scared my rights will get taken away. Through the screen, I felt it—the fear, the disbelief, the helplessness. Knowing that you could do nothing but wait.
And I wasn’t alone. We all watched as states tallied their votes while the media churned out back-to-back reports. We all watched as the predictions changed by the minute: Trump is leading, Biden is leading, Trump is projected to win, Biden is projected to win. Swing states were blue, then flipped red, then flipped blue, then flipped red. Americans were left in limbo for several days as key swing states counted their votes.
Then, at 11:25 AM EST Saturday, November 7th, the Associated Press declared Biden’s victory.
Immediately, there was outrage. And immediately, there was relief. But for better or for worse, the last four years had come to an end. The election had come to an end. It was over.
But was it?
Unfortunately, as you might have realized by now, election anxiety didn’t stop on November 7th. Trump has already filed lawsuits in several key swing states disputing the results, and there is a genuine fear that he will refuse to accept the election. Others fear voter fraud and election tampering by officials and foreign powers have rigged the election.Then there’s violence. With multiple reports citing an increased risk of post-election violence, many Americans now fear for their safety.
Of course, this is all in the backdrop of 2020. Natural disasters spurring worries on climate change. The COVID-19 pandemic elevating concerns over healthcare and the future of the economy. Social unrest and growing partisan differences only increasing the divide between Americans.
There’s no doubt about it: Americans are feeling more stressed than ever. So how do we cope? Is it even possible for us to manage our anxiety when there’s so much out of our control?
Yes. There are ways we can take to help manage our mental health, and the first step is learning how to take control of what we can change in our lives. To start, here are our five tips for coping with election and general 2020 anxiety.
1. Acknowledge your emotions.
You might be feeling scared, helpless, angry, and afraid. These emotions are valid. It is completely natural to feel stressed about elections and their results. Writing things down or talking with people you trust can help you accept and process your emotions.
We often feel worse by criticizing ourselves or trying to change how we feel. Understanding your emotions might not make them go away, but it can help prevent further distress. Above all, remember to be kind to yourself!
2. Unplug and Disconnect.
Ever since the internet became a part of our lives, many of us have access to constant news updates on current events. Nevertheless, the amount of negative news in the media can be overwhelming, and too much exposure to these negative stories can lead to anxiety, insomnia, and other negative symptoms. If you feel like the news is too much, don’t be afraid to turn it off and disconnect.
Moreover, social media itself is often extremely polarized these days. If you do decide to engage on there, be prepared for disagreements or negative feedback, and don’t respond impulsively. If you feel like you might get into an argument or will be affected by the negativity, take a break!
It’s difficult to unplug when we want to feel connected in a pandemic. We recommend selecting a few news outlets and social media platforms to stay updated on and set a timer for how long you spend on them. Limit online activity especially in the evenings, as it can negatively affect your sleep. Instead, invest time with the people and things you love—offline.
3. Self-care.
You’ve heard the basics a million times, but they really are just that important. Make sure to eat three meals a day, drink plenty of water, maintain a consistent sleep schedule, and keep a healthy workout routine that works for you. Try to stay away from drugs, alcohol, and other unhealthy habits you may have. Withdrawing from daily life can lead to a vicious cycle of depression, so make sure to take care of your basic needs. Try and create a daily routine to stick to!
Focus on the present. Enjoy the everyday moments, like talking to a friend, eating delicious food, or watching the sunset. Meditation and yoga can also reduce stress. Even just being outside for at least 10 minutes a day is proven to make you feel happier. You know yourself best; think about what makes you the happiest, and then consciously set aside time to do that every day.
4. What can you control?
A lot of election anxiety comes from a feeling of helplessness. But instead of imagining all the worst-case scenarios, we should focus on what we can control.
You control your actions. Your actions reflect who you want to be as a person. Focus on productive measures such as activism, making donations to organizations you support, and volunteering. Channel your energy into activities that engage with your personal values. Contact your loved ones, work on a hobby, or prepare for holiday traditions!
You can also control your reactions without bottling up your emotions. Avoid unproductive activities like vandalism, angry rants, or violence. Intense emotions naturally make us react negatively, but focusing on positive interactions with others and investing time into activities you enjoy can make you feel better. If you do react badly, be kind to yourself and remember you can choose your reaction the next time!
5. Ask for Help.
Do not be afraid to ask for help. There are many resources available if you are struggling. If election stress is interfering with your daily life or if you just want to talk to someone about your stress, please go see a therapist. If you can’t focus, constantly argue with others, can’t eat properly, or can’t get out of bed in the morning, please seek professional help!
Contact an insurance provider about coverage if you have insurance or ask for sliding-scale fees and local areas with affordable treatment.
Long periods of stress weakens your immune system and harms your mental and physical health. With the dangers of COVID-19 and the chaos of 2020, it’s important to manage your stress. Resources to find therapists are linked below!
Resources:
https://adaa.org/finding-help
https://www.psychologytoday.com/us/therapists
https://www.abct.org/Help/index.cfm?m=mFindHelp&fa=dFindHelp