After a high-stakes election night, millions of Americans could be experiencing mixed emotions they are unsure how to process.
Whether you are dealing with excessive stress, anxiety, or just uncertain about the future, here’s what you need to know.
What are some healthy ways to process intense emotions after an election?
Dr. Ashley Zucker, a psychiatrist at Kaiser Permanente San Bernardino, stressed the importance of giving yourself a timeframe to feel all your emotions but not letting them consume you.
“It’s also important to not ignore your feelings, observe your feelings and emotions and allow them, but if they prevent you from doing your daily activities, it may be a sign that you need to seek out some help to help manage your emotions,” Zucker told KTLA 5.
How can we balance staying informed without feeling overwhelmed by the news?
Zucker noted that while it’s important to stay informed, it’s also okay to take a break from the constant influx of information.
“Set a timer and allow yourself to read or watch the news for a certain period of time and then turn it off. It may help to, at least temporarily, turn off news and social media notifications on your phone. Limiting your exposure but not completely avoiding the news can be a delicate balance,” Zucker said.
She also offered advice on how to avoid doomscrolling on social media.
“You may need to set another timer and not allow yourself to start reading or watching again until the timer goes off. Look for other media to distract you; maybe play a game instead. Turn off notifications on your phone, at least for now. If you find it difficult to not stop yourself, you might even consider deleting certain apps temporarily.”
iPhone users can utilize “Focus” mode to help them unplug from social media. Apple’s Screen Time feature can also help users limit time spent on individual apps. According to The Verge, Android users can use the Digital Wellbeing feature to limit their time online.
Do you recommend specific self-care practices to reduce stress during political tension?
“Make sure you maintain your regular schedule, eat healthy foods, get good sleep, move your body when possible. Taking breaks from the news and political talks can also help. Read a book, watch a funny TV show or movie, or listen to music,” she said.
Mindfulness and meditation can also help reduce election-related stress. Here’s what Zucker recommends:
- Take a deep breath and count backward from 10.
- Think through your five senses; what do I see right now? What do I hear? What am I touching? What do I taste? And what do I smell?
- Take a minute to focus on your breathing. If stressful thoughts or even random thoughts pop into your head, don’t fight them. Allow them to exist, and then imagine putting them on a cloud and watching them float away.
How can we prevent election stress from impacting our sleep or physical health?
People shouldn’t forget to take care of themselves.
“Keep your regular routines going and maintain your sleep cycle. If you are struggling with sleep, turn off your devices or news notifications at least an hour before bed. Make sure you are getting some form of movement in your day and eating healthy foods. When stressed, it’s easy to let go of our routines or eating habits,” Zucker said.
“If you are noticing that your sleep is significantly impacted, that you are feeling physically unwell in ways that are not typical, or you are unable to engage in your regular activities and feel that your anxiety, mood, or emotions are interfering with your ability to function, seek our professional help. A great place to start is with your primary care physician.”
How can we avoid conflict with family or friends with differing political opinions?
As the holiday season approaches, many will have more interactions with immediate and extended family members and friends. Zucker offers advice on handling interactions with those with differing political opinions.
“Try to remember why you became friends in the first place. For family, think of the things you do have in common. What interests do you share with people outside of politics? Try to find common ground, and remembering why you care for them in the first place can also be helpful. Maybe also consider agreeing to not talk about politics right now. It’s okay to set boundaries.”
Lastly, experts recommend getting involved by volunteering or donating to an organization that aligns with your values for those who feel discouraged or disappointed by the election.
After a high-stakes election night, millions of Americans could be experiencing mixed emotions they are unsure how to process. Whether you are dealing with excessive stress, anxiety, or just uncertain about the future, here’s what you need to know. What are some healthy ways to process intense emotions after an election? Dr. Ashley Zucker, a […]
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