In The Conversation, a clinical psychologist offers advice on managing stress during this stressful time.
I've excerpted the article here (the "Cliff's Notes" version). Click through to read the whole thing.
1. Put the phone down!
While it is tempting to stay glued to your devices, never-ending doomscrolling and screen-refreshing can become overwhelming and keep you in a state of tension and constant vigilance. Excessive consumption of news and social media predicts poorer long-term mental health during times of crisis.
Plan some breaks where you can engage in activities that take your mind off politics.
2. Uncertainty doesn’t equal catastrophe
When anxious – as many in the U.S. are right now – people tend to assign threatening meanings to ambiguous situations. But this tendency is neither reliably accurate nor helpful. Jumping to catastrophic conclusions is like setting off a series of false alarms that exaggerate your sense of threat.
3. Don’t retreat into bed
The feeling of deep disappointment about election results you don’t like can trigger a desire to withdraw and hole up. Staying engaged in activities that give you a sense of accomplishment, pleasure or meaning can make managing this time far less painful.
4. Remember, it won’t always feel this intense
It’s normal and understandable to feel overwhelmed by current events. Focus on what will help you manage this day without punishing yourself for being upset or feeling depleted. Human beings tend to be remarkably resilient, even in the face of tremendous stress and trauma.
5. Don’t go through this time alone
Feeling isolated, whether physically or emotionally, can make a hard time feel worse. When people experience acute stress, they cope much better if they have social support.
6. Stay regular
While self-care may seem unimportant, attending to those basic bodily needs can go a long way toward keeping your internal resources sufficiently replenished so you can meet the high demands of this time. There is increasing evidence that poor sleep is closely connected to many mental and emotional health difficulties.
7. Help others
There’s so much during this time that you cannot control – there is no magic wand that speeds up vote counting in critical contested races or makes climate resolutions between countries come sooner. But taking action to improve things now for the people around you both helps others and reminds you that you can make a difference in meaningful ways. It’s a win-win.
8. Add to your toolbox
Each person is different in what helps them to relax or feel more centered. For many people, online mindfulness or cognitive therapy exercises can make a big difference. Check out online mental health programs that have been reviewed by experts and pick the resource that’s right for you.
9. Offer compassion to yourself
The combination of pandemic stresses, economic worries, social injustices, climate breakdown and more means few of us will be at our best right now as we try to just make it through the day. No one is making it through this time unscathed, so kindness to ourselves and others is desperately needed.
10. Reach out if you need additional help
If recommendations 1-9 aren’t cutting it, there are lots of resources to help people through this difficult period:
- National Suicide Prevention Lifeline: 988
- Crisis Text Line: Text HOME to 741741
- Find a therapist
- Find culturally competent mental health care
Be patient, stay calm and keep the faith is a tall order. I’ll be happy if I can get most of the way there.
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