Anxious about the election? Same, girl. Same. Here’s what we can do.
I voted early yesterday, and I’ll be honest, it was emotional. No matter where you sit on the political spectrum right now, there’s one thing most of us can agree on… the future is uncertain, and we are in for a bumpy ride.
And knowing how divided we are – and how things may be very harrowing for a while – can leave us feeling completely out of sorts. How do we manage this feeling? I’ve been working on this myself and wanted to share some thoughts.
First, reduce your media exposure.
I don’t need to tell you that news media, and social media, can be bad for your health. Fun fact, I was a journalism major in college and worked for years in public relations. This is a business that needs to keep you coming back, addicted to the drama. Limiting media is always a good idea, and right now, essential to your well-being.
- Limit your news exposure. News outlets are a business, and your attention is the product. Set a timer for 15 to 30 minutes and then be done. Turn off push notifications for news apps. I challenge you to get off social at least one day this week. Trust me, if something important happens, you’ll find out.
- Limit and curate your social media. Same rules apply as above. Notice if you’re doom scrolling, and for god’s sake, don’t get in fights with strangers on the internet. It won’t change anything except raising your cortisol. Use the unfollow, unfriend and mute buttons. You decide what … and who … gets your attention and energy.
- Stop looking at the online polls. In this great article, Jesse Lawson reminds us that polls don’t vote, people do. And every poll is speculation, and the science behind polling is flawed.
Second, get your mind/body practices going.
When things feel uncertain, it’s critically important to get out of your head and into your body. My specific recommendations (and personal practices) are: meditation, breathwork and movement. These are lifesavers. For real.
Meditation/Mindfulness
Practicing gratitude is your mental reset button – it shifts your focus from what’s stressing you to what’s blessing you, actually rewiring your brain to refocus on what’s good, even in tough times.
- Start and end each day with a list of 5 things you’re grateful for:
- Here’s a 5 minute morning gratitude practice meditation that’s free on Insight Timer Or try this gratitude-based Yoga Nidra practice.
- Have you tried EFT? Also known as tapping, EFT has roots in the 1970s when several doctors began stimulating acupressure points to help their patients deal with stress by stimulating the central nervous system. My amazing friend Lauren hosted a tapping session on the Clean Plate Club. You can watch it here, and here’s a great audio and here is a great video tapping exercise to reduce judgment of others (😘) .
- Scan your body to see where you’re holding onto stress. Here is a body scanning practice to reduce anxiety.
Breathwork
Breathwork has the power to improve your autonomic nervous system, effectively switching your body from “fight or flight” mode to “rest and digest” mode, reducing anxiety and stress hormones.
- Box Breathing is a technique where you inhale for 4, hold for for, exhale for 4 and hold for 4. Want to hear more and try it out for yourself? Come check out my TraceyTV and do it with me here.
- Try some morning breathwork from Sarah Blondin (👑) is one of my absolute favorites
- My friend Rich has an online stretch and breathwork class. First one is free
Movement & Rest
- Get moving — Exercise and movement improve your mood and reduce anxiety. Go to an exercise class, or take one online. Remember! The Clean Plate Club has a ton of free workouts
- Get out into nature and away from technology. I highly suggest going for walks with friends and sitting outside with a book
- Get enough sleep. I wrote a whole blog about this – check it out here.
Create healthy boundaries for yourself
You’re going to run into people who disagree with you. Remember, no one is entitled to your time and energy and you don’t have to react to every combative comment people make. You can respectfully disengage and separate yourself.
While setting boundaries might feel hard right now, it’s exactly what allows us to stay engaged and hopeful in challenging times. Which brings me to my final point…
Finally, keep hope alive
Progress comes from believing our best days are still ahead of us. Change requires discomfort, and we get stronger from our struggles. Try to find empathy for yourself and others, and focus on what you can control. Taking care of ourselves and showing up as the change we’d like to see in the world is powerful.
Finally, remember to reach out and get help if you’re finding that stress is getting away from you. Here’s one thing I’m doing this week to regain some perspective.
Love, Tracey
P.S. I’m a wellness coach and mental wellness fanatic, but not a doctor, and this blog is not meant to diagnose, treat, or provide specific medical advice. If you’re really feeling overwhelmed, please reach out to a mental health professional. I’m rooting for you.