Every election season is fraught with a degree of tension and stress, but recent and upcoming elections have become increasingly more emotionally charged on both sides of the aisle. No matter where you sit on the issues, you probably feel the heat. It’s important to know how to turn down your anxiety levels in order to get through this season – and beyond – with a degree of peace, no matter who wins. However, as a psychotherapist in New York City, I have found that different techniques work for different people. Let me suggest a few strategies that could help you. If you need more help, don’t hesitate to reach out for some professional guidance.
Good strategies for everyone
Certain techniques help with stress and anxiety, regardless of their source. You may have heard of “mindfulness.” This is a broad term for a wide variety of techniques to help you pay attention to the present moment and interrupt racing thoughts or reflexive fight-flight-or-freeze reactions that may take over when anxiety hits. These come in various forms of relaxation and meditation, such as simply stopping and taking some deep breaths while listening to the sounds around you; focusing on what each of your five senses is experiencing at that moment; or meditating while lying down, sitting, walking, or stretching.
These techniques can help when anxiety looms, but they are only part of the process of overcoming anxiety. I help people examine their thoughts and retrain their thinking away from negative, fearful, or painful thoughts to positive and helpful thoughts. Mark Twain, known for his often humorous but truthful statements, once said, “I’m an old man now. I’ve lived a long and difficult life filled with so many misfortunes, most of which never happened.” When we rehearse in our minds negative things that might happen, we create the anxiety we would experience if it ever did happen. Thus we suffer from the event, even if it never occurs.
None of us really consciously intends to do this, but our minds can start racing before we know it. I help people learn to recognize these thoughts. I teach them how to redirect their thoughts so they can take the exit ramp off that mental highway into more pleasant terrain.
Get involved…
Some people feel their anxiety lessens when they get involved. By getting involved, you may feel that you are able to take some control of the situation. Consider volunteering for a politician you support, donating to a cause you believe in, or contributing in some other way that feels safe but meaningful to you.
Two warnings, however: If you get involved with other politically-charged individuals who are discussing the issues in a very emotional manner, your anxiety might actually increase; and if your chosen candidate loses the election, you may experience some anxiety or depression.
Before taking this route, ask yourself if feeling like you tried to make a difference will give you sufficient comfort to avoid future anxiety, even if your candidate loses.
…or turn it off
If you feel that such an environment would not work for you and might make you feel worse, you are not alone. For most people, the best way to decrease anxiety is to significantly decrease their exposure to news and drama.
I am not suggesting that you ignore the whole election process. It is very important for all citizens of the United States to be aware of the issues, do a reasonable amount of research from both perspectives, and plan to vote. However, many people overdo it and find themselves ramping up their anxiety.
Take authority over your exposure, and that includes controlling the conversations that you participate in. People who are particularly passionate about an issue or candidate may make you uncomfortable. Share your concerns and insist – politely – that political conversations remain calm (or not take place when you are around, whichever you need to do).
If you need help developing strategies to keep anxiety at bay, contact an experienced therapist or counselor near you. If you’re in the NYC area, reach out to me to see how I can help.