## Election Anxiety: How to Cope with Stress During the 2024 US Presidential Election
The 2024 US Presidential Election is fast approaching, and with it comes a surge in anxiety for many Americans. Google searches for the term ‘election anxiety’ are skyrocketing, highlighting a growing sense of unease and uncertainty surrounding the upcoming vote.
‘One of the difficult things about elections is that individuals ultimately have no control over the outcome,’ explains Dr. Nicole Cain, a trauma psychologist. ‘The combination of fear and powerlessness can lead to a traumatic experience, not just on an individual level but also collectively. Modern society is filled with stressors, and elections often amplify these pressures.’
The uncertainty of the election outcome can trigger a range of emotions, from fear and anger to helplessness and despair. If you find yourself feeling overwhelmed by election anxiety, remember you’re not alone. This is a natural response to the intensity of the political climate. But there are ways to navigate these feelings and maintain your mental well-being.
TIPPSSSS: A Practical Tool for Managing Election Anxiety
Dr. Cain recommends the scientifically proven ‘TIPPSSSS’ technique for calming your body in stressful situations. This acronym stands for:
*
Temperature:
Splash your face with cold water or hold an ice pack on your face to quickly lower your body temperature. This triggers a calming response in your nervous system.*
Intense Exercise:
Engage in vigorous physical activity like running, jumping jacks, or push-ups. Exercise releases endorphins, which have mood-boosting effects.*
Progressive Muscle Relaxation:
Tense and relax different muscle groups in your body, starting with your toes and working your way up. This helps to release physical tension associated with anxiety.*
Paced Breathing:
Practice slow, deep breaths, inhaling for a count of four and exhaling for a count of four. This technique helps regulate your heart rate and calm your nervous system.*
Positive Self-Talk:
Challenge negative thoughts and replace them with positive affirmations. Remind yourself of your strengths and resilience.*
Sensory Engagement:
Immerse yourself in your surroundings by paying attention to sights, sounds, smells, and textures. This brings you back to the present moment and can help ground you.*
Soothing Activities:
Engage in activities that bring you joy and relaxation, such as listening to music, reading, or spending time in nature.Understanding Your Emotions
Once you’ve calmed your body using TIPPSSSS, take some time to process your emotions. ‘Acknowledge your feelings, whether it’s fear, sadness, anger, or even physical symptoms,’ Dr. Cain advises. ‘Don’t try to deny or resist your emotions. Pushing them away often amplifies them. You need to acknowledge their presence and create space for them to exist in order to move forward.’
Connecting Mind and Body
‘When we experience extreme stress, our emotional brain takes over, sending panic signals to our body,’ explains Dr. Cain. ‘This activates the autonomic nervous system, leading to fight, flight, freeze, faint, submit, or collapse responses.’ To counter this, engage in mindfulness practices like yoga or walking barefoot on grass. These approaches help align your mind and body, fostering a sense of calmness and control.
Remember, you are not alone in experiencing election anxiety. By taking proactive steps to manage your stress and seeking support when needed, you can navigate this challenging period with resilience and maintain your mental well-being. Remember to prioritize self-care, practice mindfulness, and connect with others for support.
