Election seasons can be an intense time for many people, especially as results begin to roll in. The anticipation, uncertainty, and polarizing atmosphere can contribute to heightened anxiety levels, a feeling that has been coined election anxiety. This blog explores why election results can trigger anxiety, and it provides two quick techniques to help calm your nervous system during these high-stress moments.
Why Election Results Trigger Anxiety
The stakes of an election feel deeply personal for many, impacting people’s views on everything from healthcare to social issues and the economy. This can make the outcome of an election feel like more than just a political change; it’s a matter that affects many people’s daily lives, values, and future aspirations. For those who feel strongly about certain issues, the results can bring up fears about what could happen if their preferred candidate or party doesn’t win.
Election anxiety can manifest in various ways, including:
- Constantly checking news updates
- Difficulty sleeping or focusing
- Physical symptoms like a racing heart, tight chest, or sweaty palms
- Feeling irritable, restless, or hopeless
If you’re feeling overwhelmed, remember that these responses are natural. Let’s explore a couple of techniques to help restore your calm and balance in moments of high election anxiety.
- Ground Yourself with Deep Breathing
One of the fastest ways to reduce anxiety is to focus on your breath. Deep breathing activates the parasympathetic nervous system, which helps to lower your heart rate and calm the “fight-or-flight” response associated with anxiety. Here’s a simple technique to try:
Box Breathing Exercise
- Find a comfortable, seated position.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold for a count of four, then repeat the cycle.
This technique helps to slow down racing thoughts and bring you back to the present. Even a few minutes of box breathing can have a powerful effect on your nervous system.
- Engage in Progressive Muscle Relaxation (PMR)
When anxiety takes over, your body may tense up without you even realizing it. Progressive Muscle Relaxation (PMR) is a technique that involves tensing and releasing muscles in your body, allowing you to relieve physical stress and regain control. Here’s how it works:
Progressive Muscle Relaxation Steps
- Begin by sitting or lying in a comfortable position.
- Start with your toes, curling them tightly for five seconds, then release.
- Move up to each muscle group in your body, from your legs to your stomach, chest, arms, shoulders, neck, and finally, your face.
- As you release each muscle, take a deep breath and imagine letting go of any tension or worries associated with election anxiety.
PMR not only releases physical tension but also improves your focus, helping you reset and find calm amidst the stress of election results.
Election anxiety is real and understandable. As you process the results, remind yourself to step back from constant updates, find support in friends or family, and prioritize self-care. No matter the outcome, taking care of your mental well-being is essential for navigating through challenging times.
If you’re feeling overwhelmed by the news cycle or anxious about the future, remember these two techniques—deep breathing and progressive muscle relaxation. With just a few minutes, you can calm your nervous system and regain a sense of control, helping you to approach the situation with a clearer, more centered mind. If you would like to connect to find support during this time, https://amandamaurocounseling.com/
Photo by Joshua Woroniecki on Unsplash