Coping with Election Stress 2020

2/3rds of US Adults are Very Stressed about the Elections

 In August, 2020, 68% of US Adults said that the upcoming elections are a significant source of stress in their lives, according to a Harris Poll (done on behalf of the American Psychological Association).  This percentage was even larger for Democrats, black adults and those with a chronic health condition.

Why Are We All So Stressed?

Understanding why we feel what we feel is helpful information.  Even if it doesn't always alter our experience, it gives us a better sense of what's going on and how to treat it.  Election stress in 2020 is significantly higher than it was in 2016 (68% in 2020 instead of 52% in 2016) as our country has become even more volatile and divided.  With increased attention toward racial injustices, police violence, environmental tragedies, and of course our current coronavirus pandemic, our future is uncertain.

One way of trying to make sense of our chaotic world and the myriad of increasing unknowns, is to scroll all the bad news (aka doomscrolling or doomsurfing) on our devices hoping for resolution or at least an understanding of the path forward.  Unfortunately this rarely works and most of the time makes us feel worse as we're becoming controlled by a 24/7 news cycle and social media.

These behaviors intensifies our hopelessness, anger and despair.  Who will win the election and the net result of that brings up intense distress, regardless of political affiliation.  Another factor contributing to our stress is our intrinsic negative bias originating from our evolutionary history of needing to scan our environment for danger to keep ourselves safe.  Our common humanity has this self-protective mechanism of prioritizing the negative/danger in our environment, over positive experiences.  We need to digest far more positive news, experiences or feelings in order to keep our mental and emotional health in balance.

How To Stop Binging on Bad News

Strategies for Surviving Election Season 2020

While some of this is easier said than done, these are practices, rather than final destinations, that can help us better cope with scary & painful times.  These require ongoing practice and work to strengthen our ability to navigate life to live more fully.

1. Feel your feelings.  This can be especially challenging in a world that devalues anything that's been deemed "feminine" like this level of vulnerability.  However, part of our common humanity is experiencing the world through our body, thoughts, and yes, feelings.  Allowing the full experience of the present moment, even material that makes us feeling uncomfortable, is half the battle to greater intimacy with ourselves.
2. Recognize what is and is not within our power & control.  The final outcome of the election is ultimately not within our power/control BUT we can vote, volunteer, write postcards, reach out to our local and national political representatives and speak to loved ones that are open to a productive conversation about our shared values.  Instead of obsessing/ruminating about what we can't control, let's focus on the things that we can act upon in the present moment.
3. Take a digital detox when needed.  This can mean different things at various times in our life.  There can be certain times of the day that work best for us in receiving news and within particular time limits to not overwhelm us.  Waking up and going to be without being activated by perpetually bad news can also be a better way to start and end the day.  Maybe we need to take a more significant period of time off of our news consumption.  I do this at least annually where I purposefully backpack into the Yosemite wilderness where there's no WiFi or cellular phone access for a few days.  It's replenishing like nothing else!
4. Connect with trustworthy people who share your core values.  We need to be connected with supportive people in our life to feel less alone and more love, less pain.  Knowing that we're not the only ones experiencing moments of stress, pain and despair can give us hope and help us get through these tough bouts.
5. Stay active.  After the first presidential debate I recognized immediately that I needed to take a safer walk through my neighborhood to get the feelings of hopelessness and overwhelm out of my system and get reconnected to my body in other ways.  Having regular exercise and in particular exercise that gets our heart rate elevated, helps produce feel good hormones that act as a natural anti-depressant and mood stabilizer.
6. Eat nutrient dense foods and drink plenty of water.  Going back to the basics of self-care helps us have the energy and mood stabilization to cope with difficult times while operating more at our best.
7. Get creative with self-care activities.  So much of self-care is about what resonates for you.  It may be playing the guitar for some or painting for others.  It may be journal writing as your wisest self or what a best friend would say to you.  For me, it's reconnecting with nature and getting outdoors, even if it's just a moment to look up at the sky while in a city surrounded by buildings.  This is about interrupting whatever self-destructive thread you're on and providing an alternative that ultimately, in a holistic way, helps to regulate our stress levels.

Interview on Channel Q Radio: Elections Stress 2020

We ultimately can't predict the outcome of the election but we can take steps to navigate it as best we can and plan to take better care of ourselves in the process.

What strategies work for you?

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