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This article was initially published in November 2020 and has since been revised.
As the counting progresses in the 2024 US presidential election, you might be experiencing an increased level of anxiety. Let’s be honest — you’re certainly feeling more anxious than usual. And you’re not alone in this sentiment. This phenomenon is referred to as election stress disorder, a term introduced by Steven Stosny, PhD, founder of CompassionPower, during the chaotic 2016 election cycle. While it isn’t classified as a formal medical condition, Dr. Stosny notes that its intensity tends to escalate over time. In earlier days, before smartphones became ubiquitous, political news was consumed at specific times on television; now we are bombarded with information around the clock — thus giving rise to election stress disorder.
The current state of affairs only exacerbates ESD due to various uncontrollable global issues such as the ongoing Israel-Hamas conflict, an unprecedented hurricane season, and threats against women’s reproductive rights. These circumstances can leave us feeling helpless and overwhelmed according to Dr. Stosny.
Individuals from marginalized communities may experience heightened levels of election stress disorder because the stakes are particularly high regarding immigration policies, abortion rights, and LGBTQ+ issues depending on this election’s outcome.
“It’s crucial to acknowledge that we are all experiencing these feelings,” stated Alfiee Breland-Noble, PhD, a psychologist and founder of mental health nonprofit the AAKOMA Project. ”The anxiety is not isolated; it affects everyone because so much hinges on what happens next regardless of your political stance.”
The constant nature of electoral tension can be particularly exhausting; Dr. Breland-Noble emphasized that “you can’t just vent your frustrations anywhere.” Those who share your views are likely grappling with similar concerns while conversing with those who hold opposing opinions may only heighten your anxiety further.
However, there are effective strategies available for managing ESD if approached with intention and dedication. Below are ten techniques designed to help alleviate some tension during this stressful period leading up to the elections — while complete relaxation may not be achievable right now; every little bit helps as we navigate through 2024.
Limit Your Digital Exposure — But Don’t Go Cold Turkey
This might seem obvious but it’s worth reiterating: many people fail to take breaks from their screens despite its effectiveness in reducing stress levels significantly. The goal isn’t total disconnection but rather moderation—“Don’t cut yourself off abruptly or you’ll end up worrying about missing out,” cautioned Dr.Stosny.
Create boundaries around your media consumption: designate specific times for checking news updates or social media throughout your day while avoiding these activities before bedtime.”When online content triggers anxiety responses,” explained Dr.Stosny,”your body releases cortisol—a hormone meant for handling stress.”
Cortisol levels should decrease at night. Steering clear from news before sleep can enhance restfulness which ultimately boosts resilience against future stresses too! Another helpful tip? Curate what appears on your social feeds—yes! That means unfollowing accounts that consistently provoke negative emotions without necessarily deleting differing viewpoints altogether (sometimes fresh perspectives prove beneficial). Just mute anyone whose posts regularly irritate you!
Nurture Relationships With Supportive Loved Ones
Dr.Stosny emphasizes connection as one key remedy for combating election-related anxieties—cultivating strong bonds fosters better mental well-being overall.”You cannot navigate life alone especially under current circumstances—it’s essential having healthy support systems,” noted Dr.Breland-Noble.” You contribute positively by fostering uplifting interactions within those relationships.”
Both experts agree that surrounding yourself with individuals who don’t elevate stress levels is vital—even if they hold different political beliefs! It’s perfectly acceptable right now (for whatever reason)to steer clear from those triggering discomforts when possible—and sometimes even impose temporary bans on discussing politics during gatherings so everyone can focus instead upon enjoying each other’s company peacefully!
Dedicating Time For Meditation Practice
I understand how cliché this sounds—but hear me out: setting aside moments daily specifically devoted towards meditation truly does help manage emotional turmoil effectively!(Yes,research backs this claim!)Just clarify what meditation entails beforehand:”If you’re new at meditating don’t expect immediate success sitting silently uninterrupted for thirty minutes straight!” advised Dr.Breland-Noble.”Start small—just one minute will suffice!” Allowing our minds brief respites throughout busy days proves essential maintaining good mental health standards long-term!
Penned Thoughts Can Alleviate Anxiety Levels
Savor Comfort Foods Mindfully Without Guilt
< p > No need fret here—we’re definitely NOT suggesting avoiding comfort foods altogether! They serve important roles within our lives—for instance Oreos happen my personal favorite indulgence bringing joy whenever needed most.
However do pay attention towards eating habits ensuring choices align positively enhancing overall well-being whilst indulging occasionally too! Enjoying Oreos alongside scrolling through curated Instagram feeds post-stressful day? Now that’s pure bliss!
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Starting my day by munching on a few snacks straight from the box while I frantically search for voter registration details is not the best way to begin. I know that soon enough, I’ll be dealing with a headache and an upset stomach. It’s clear that I need to prioritize healthier choices over stress-induced habits. Eating is a deeply personal experience, and what works for one person may not work for another; in fact, your preferences can shift from day to day.
“Being mindful about your eating habits is crucial — and it’s equally important to forgive yourself when you can’t always be mindful,” emphasized Dr. Breland-Noble.
Make an effort to ensure adequate rest
I understand this can be challenging in today’s fast-paced world! However, you can take steps: consider setting a bedtime alarm on your phone as if it were an important meeting with yourself. This simple act can motivate you to go to bed at a reasonable hour.
Napping might also be beneficial! “Your brain requires downtime just like your body does,” Dr. Breland-Noble explained. “If you neglect giving your brain the rest it needs, you’ll start each day at a disadvantage.” Sleep allows for mental rejuvenation so that when morning arrives, you’re more composed and less anxious.
“When you prioritize sufficient sleep, waking up becomes easier because you’ve given your mind the chance to reset,” she added.
Get outside and engage in physical activity
This may seem obvious — yet we all occasionally need encouragement! “Research has shown there’s a direct correlation between exercise levels and reduced stress,” noted Dr. Breland-Noble. Whether it’s engaging in an intense workout or simply taking a stroll around the neighborhood, moving your body significantly alleviates election-related anxiety as well as other forms of stress.
Practice mindfulness
It’s all too easy for our thoughts to spiral into worst-case scenarios about potential political outcomes reminiscent of 2016 or January 6 (or even worse).
Dr. Breland-Noble highlighted the importance of nurturing what she calls our “right mind.” “This involves dedicating time each day for mental relaxation through whatever means suit you best,” she elaborated.
“It doesn’t have to involve traditional meditation; it could mean enjoying nature during a walk or listening to music that uplifts you,” she continued. “Engaging in activities like cooking or baking also counts.” The goal is cultivating this ‘right mind’ so external influences—like news updates or social media—don’t derail your peace of mind during stressful times such as elections.” If these distractions pull you away from focus, you’ll inevitably feel overwhelmed by election-related worries.”
“For those prone to anxiety,” Dr.Breland-Noble stated,”the real concern arises when we fixate on future uncertainties beyond our control or dwell excessively on past events we cannot alter.” She advised focusing solely on today: “By remaining anchored in this moment rather than fretting over Election Day outcomes ahead of time reduces susceptibility towards unnecessary stress.”
Tackle what lies within your control
A significant contributor towards election-related anxiety stems from feeling powerless regarding outcomes beyond individual influence; however acknowledging limitations doesn’t mean surrendering entirely!
The first step? Celebrate casting your vote! You exercised civic duty by ensuring that your voice was heard—a commendable achievement indeed! But there’s more: “Engage further by writing letters advocating change or participating actively through demonstrations,” suggested Dr.Stosny . While complete control remains elusive , collective efforts foster movements capable of instigating meaningful transformations amidst high stakes situations!
No guarantees exist assuring everything will turn out favorably; however prioritizing self-care now equips us better against future challenges ahead—filling up emotional reserves ensures resilience throughout upcoming months/years!
Acknowledge small victories
This electoral cycle has brought forth some positive developments worth noting.Abortion rights are being debated in ten states while reproductive freedom garners substantial support across party lines.Voter backing remains strong regardless of affiliation.Puerto Rico’s Pro-Independence party is poised potentially disrupt traditional political dynamics too!
Additionally ,we might witness history being made with possibly electing our first female highest-ranking official nationally ! So despite numerous anxieties surrounding current events ,let’s remember there are countless small wins deserving gratitude right now—and hopefully many more await us down this path ahead !
Join us live on Instagram during election night festivities . If seeking community support & safe space processing emotions surrounding elections – connect with@refinery29,@r29somos &@r29unbothered on IG Live tonight Tuesday November 5th from 9 PM until 11 PM EST where we’ll discuss practical strategies coping mechanisms managing electoral anxieties along with key issues affecting reproductive justice movement especially impacting Black/Brown women most importantly highlighting critical down-ballot races we’re monitoring closely anticipating expectations unfolding days/weeks following event plus after expert Q&A session join DJ CHVMELEON providing hour-long musical therapy session starting at ten o’clock till eleven o’clock EST .
If enjoyed reading this content why not explore additional R29 goodness available here ?< /Strong >
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Election Insights: A Look at Current Trends
The upcoming election has sparked intense discussions and predictions about the potential outcomes. Recent analyses suggest that President Joe Biden is likely to secure a victory, given the current political climate and voter sentiment.
Trump’s Controversial Claims
Former President Donald Trump has made headlines with his assertions regarding the election process. He continues to express confidence in his ability to contest the results, raising questions about electoral integrity and public trust.
A Celestial Influence on Election Day
This year’s election coincides with an astrological event—Mercury retrograde—which is believed by some to impact communication and decision-making processes. Observers are curious about how this might affect voter turnout and overall engagement on Election Day.
Understanding Election Stress Disorder
The anxiety surrounding elections can lead to what experts term “election stress disorder.” This phenomenon highlights the psychological toll that political events can take on individuals, prompting discussions around mental health resources available for those feeling overwhelmed during this period.
