Feeling anxious about the upcoming election? We spoke to  Dr. Rikki Permenter of Bent Tree Counseling to learn some tips about how to stay calm during this stressful time.

Mild election-related anxiety is a super common experience. The intensity of the media and the deep implications of the outcomes for the future can cause even more intense anxiety for those who are prone to anxiety. If you find yourself feeling anxious or overwhelmed during election season, it’s important to remember that these feelings, while valid, are completely manageable. Here are some practical strategies to help you cope:

1. Limit Media Exposure: Constant news updates can escalate anxiety. Set specific times to check reputable sources rather than scrolling continuously. Limit “research” to facts based, reputable sources that can be found in writing. Limit social media use, as it often amplifies divisive opinions and are created for “clicks” - drama, chaos, intensity, and life or death perspectives always get clicks.
2. Focus on What You Can Control: Anxiety can stem from feeling powerless. Remind yourself of the actions you can take, like voting, educating yourself on the issues, and having respectful conversations with others. Once you've done your part, recognize that the rest is beyond your control. 
3. Stay Present: Anxiety is often rooted in future-oriented worries. Election anxiety sometimes finds its content in the far off future of your children and grandchildren’s lives. Things this far off are truly unknowable. Stay in the here and now. Try grounding techniques, such as deep breathing exercises, to bring your focus back to the present moment. This helps to prevent spiraling thoughts.
4. Practice Self-Care: Physical health impacts mental health. Ensure you’re getting enough sleep, eating balanced meals, and engaging in regular exercise. Taking care of your body can help regulate your emotional responses.
5. Talk to a Supportive Friend or Counselor: Sharing your feelings with someone who listens without judgment can provide relief. Sharing feelings isn’t the same as dumping your worries on your loved ones as facts or attempting to have conversations to get your loved ones to think or feel the same as you. You’ll want to talk about how things make you feel and your actual internal experience. If needed, seek guidance from a counselor who can offer tools to manage your stress and anxiety.
6. Redirect to Positive Activities: Engage in activities that bring you joy or a sense of accomplishment, such as a hobby, exercise, or time spent with loved ones. If more of your time is spent in talking about, thinking about, researching about, and hearing other’s talk about the upcoming election or the state of the nation this should be a red flag to you indicating you need to redirect yourself. 

Remember, it's okay to step back and prioritize your mental health. Taking these steps can help you feel more grounded and prepared to navigate the election with resilience. Coping with the loss of a favored candidate can evoke feelings of disappointment, frustration, or even grief. All of these feelings are valid - acknowledge them and validate yourself in how truly normal it is to feel however you feel about it. Rather than putting your focus on how things will change in ways you disagree with or cannot control, focus on constructive outlets and things you can control, like volunteering for causes you believe in or joining advocacy groups. This gives a sense of agency and purpose. 

Practicing acceptance, rather than resistance, can also alleviate tension, helping you redirect energy towards what you can control. Accepting that something is a reality isn’t the same as accepting the election winner’s philosophy, beliefs, or values. Finally, maintain balance by setting boundaries around political conversations if they feel overwhelming or if your family states they are feeling overwhelmed by you because of them. You’ll also want to limit the amount of media you expose yourself to that is political in nature if it is creating feelings of overwhelm. Staying connected to supportive people and positive activities can restore perspective and emotional resilience even in the face of an unknown future.