Reflection of the Week
Three Tips for Dealing with Election Anxiety
Happy Friday, all!
And happy Friday before the election. If you’re like most everyone I’ve talked with this week, you are naturally feeling anxious about Tuesday. The closeness and weight of this election bring uncertainty and tension, so know you’re not alone in feeling this way.
As someone who suffers from anxiety quite a bit, I look to practical tools and takeaways to help me curb it the best that I can. So, I wanted to share these that help me and, in turn, will hopefully help you.
1. Focus on What You Can Control
My anxiety often arises from things I have no control over (e.g., the election results) or imagined troubles (e.g., living in a post-apocalyptic world after the government and country fall apart). I often remind myself to focus on what I can control and channel that energy into meaningful action. That action includes researching the issues and candidates, identifying ways to share thoughts and perspectives, and making my voice heard through voting. I also focus on each day. What little action can I take today to help create the change I want to see? Focusing on small, practical steps helps keep me from spiraling.
2. Set Information Boundaries
The election is everywhere. And I’m the type of person who wants more information, not less. While staying informed is essential, too much exposure to news and sound bites fuels overwhelm. So, I create intentional boundaries around how, when, and how much I consume election-related content. I give myself specific periods (15-30 minutes) aside particular times each day to check trusted news sources and avoid “doom-scrolling” (especially before bed). When I reach that limit, I work out, play tennis, connect with friends for dinner, journal, or practice my German. I can control the information flow and avoid being overwhelmed by staying informed on my terms.
3. Practice Grounding Techniques
Lastly, I practice grounding techniques to help me stay centered and calm. The first is journaling – taking 20-30 minutes to sit in a quiet place and dump everything in my mind onto my screen. I find it so cathartic to get everything out of my head and have it live somewhere else.
Another ground technique is deep breathing. My business coach taught me the 4-4-6 breathing exercises: inhale for a count of 4, hold for 4, and exhale for 6. This pattern slows my heart rate and calms my nervous system.
Lastly, mantra meditation is another helpful tool that promotes grounding. I think of a mantra or phrase that I find helpful (e.g., “Don’t suffer imagined troubles”), say it three times, and then do three rounds of deep breathing above. This technique helps keep me calm and present, rather than getting swept away in “what if” scenarios I tend to find myself concocting.
Questions of the Week
- How are you feeling? Are you checking in with yourself or just pushing your emotions down?
- How can you take purposeful actions, big or small, to engage in the election process meaningfully and help reduce feelings of helplessness?
- What grounding techniques work for you?
Tool of the Week
I hope the above tools are helpful. Good luck getting through the next few days. Thank you to those people in my life, especially my clients, working so hard right now. I’m so grateful for your work and proud to know you all!