Election Day 2020 is quickly approaching. For many of us, it can’t come fast enough. Maybe it’s because we are excited to see the outcome we hope for come to pass, or maybe because it means an end to political ads everywhere we look. The high stakes involved in this year’s election, especially for people who identify as BIPOC, LGBTQIA, and/or disabled, are making election anxiety even more intense than it has been in previous years. Election anxiety shows up in lots of different ways, including how you feel in your body. It can also set off or reactivate trauma symptoms from previous events you have experienced.
Here are some tips for dealing with election anxiety:
1. ACKNOWLEDGE THAT YOU ARE HAVING STRONG FEELINGS ABOUT THE ELECTION.
This is the first step, and it’s an important part of the process. It can be tempting to push down the feelings, numb them with unhealthy behaviors or substances, or ignore them. Unfortunately, these strategies tend to result in more problems, including relationship issues like being short with your loved ones, increased anxiety and depression, and pain in your body.
2. MAKE SPACE FOR YOUR FEELINGS.
Once you allow yourself to acknowledge that you are having these feelings, make space for them. This may involve taking some time to reflect or journal, doing body-connecting therapy like yoga or talking a walk, or setting aside time to notice where these emotions are showing up in your body. When you can do this, you are letting yourself know that it is safe to feel these things, your emotions will not hurt you, and you can then allow yourself to move through the feelings.
3. BE AWARE OF TRAUMA TRIGGERS AROUND THE ELECTION AND PRACTICE SELF-PROTECTION.
It is really normal for trauma symptoms to be triggered at this time. The behavior and rhetoric we are seeing from some candidates and their supporters in this election are much like those of abusers. If you find that you are triggered by this, allow yourself the room to deal with those in whatever way is most helpful for you and to ask for support when you need it. Schedule an extra session with your therapist if you need it — or start seeing a therapist. Also know that it is okay to limit your exposure to people that activate your symptoms, whether they are political personalities, friends, or family members. This may mean limiting your time on social media. Read/follow the news to the extent that it is helpful to you in informing your decision as a voter, then turn it off and do something that connects you to the here and now, like making art, cooking, exercising — anything that gets you out of your head and into your body.
4. ADJUST YOUR EXPECTATIONS.
With the explosion of mail-in and early voting this year, we may not know the results of the election on election night, which means that, unfortunately, you may not get resolution of your anxiety when you are expecting it. This may be easier to take if you can plan ahead for some ways to take care of yourself. You may need to return to the above tips of noticing what’s going on internally and giving yourself some extra time and space to process.
5. VISUALIZE THE WORST… AND HOW YOU WOULD COPE WITH IT.
One of the big lies that anxiety tells us is that we would not be able to deal with it if the feared situation came to pass. For this reason, visualizing how you might cope with an adverse outcome can be helpful. You might tell yourself that you would not be able to handle the suspense if the election results drag on and on or you would just lose it if someone you find abhorrent gets elected, but the truth is, you can handle it and you will handle it. It won’t be comfortable, but you will deal. You will likely wake up the next morning, have a cup of coffee and get on with whatever it is you need to do — feed the cat, feed the kids, go to work, go to appointments, plan a protest… you get the picture.
6. FIGHT POWERLESSNESS WITH ACTION.
One root of anxiety around elections is the feeling of powerlessness that they entail. It can sometimes feel that there is nothing you can do to affect the outcome. While that may be true when we think of one average person influencing large numbers of voters, but when we think of the collective influence everyone doing something to make sure that all voices are heard, that sense of powerlessness fades. So, to the extent that you are able, find a way to get involved in the process.This might mean virtual phone banking, texting people to see if they need help voting, or doing no-contact literature drops in your neighborhood. Your local political party office can tell you what they need. Once you know that you have done what you can, you can let go of some of your anxiety, knowing that you played your part, and of course, don’t forget to vote!
ABOUT THE AUTHOR
Erin Brandel Dykhuizen, MA, MSW, LICSW is a psychotherapist who offers counseling for adults with PTSD, trauma symptoms, and chronic pain in St. Paul, Minnesota. She also works with individuals via remote, online counseling throughout the state of Minnesota. You can learn more about Erin’s Twin Cities therapy practice at erinbdlicsw.com, or reach Erin by phone at (651) 998-8991.
