Itâs no secret that voters are entering this election on edge. Research shows that the election of Donald Trump in 2016 affected the mental health of Americans more than any political event since 9/11. And that anxiety has only gone up in 2020, with over two-thirds of Americans reporting election-related stress.
âIf youâre worried about things that might happen in the future and the possibility of that feels intolerable, youâre going to experience a lot of distress around the anticipation of that event and if you donât get the outcome you wanted,â says Dr. Nili Solomonov of Cornell University, whose 2018 study tracked the ways the political climate impacted client-therapist relationships after the 2016 election. âIf youâre going into an election thinking, âItâs fine either way. Whichever candidate wins, it doesnât have a strong impact on my life or on my value system or on my wellbeing,â then you wouldnât be as impacted psychologically.â
From KQED's California Voter Guide
So how do you cope with stress from the political climate, and preserve your mental health before, during and after the election? Here are a few tips.
Make a voting plan
Uncertainty about the future is a huge driver of anxiety, so make a plan. If you havenât already cast your ballot, map out when and how youâll vote. The president has already said that he hopes courts will stop ballots from being counted after election day, even though thatâs a normal and legal part of the voting process. So with the election just days away, itâs safest to drop your ballot off at an official drop box rather than relying on the postal service.
Make sure to get the exact location of your ballot drop box from your countyâs voting website. If youâre voting in person on the day of the election, check your county website for your polling place and give yourself several hours to vote in case there are long lines.
Also, the most common reason ballots are rejected is non-matching signatures, so make sure you sign your name the same way you did when you registered to vote. After you vote, you can track your ballot with this tool.
Make a protest safety plan
If you plan to attend protests, make a safety plan with friends and family. Bring at least one buddy and discuss beforehand what kinds of activities you feel comfortable engaging in and at what point youâd want to leave.
Write the National Lawyers Guild phone number on your arm in case police round up and arrest demonstrators. Wear comfortable sneakers and clothing in case you need to run. Bring a scarf or bandana and goggles to protect yourself from tear gas; wear glasses instead of contacts and no makeup. Pack a bag with water, snack bars, hand sanitizer and first-aid supplies.
All of that might sound intense, but the reality is that police used violence against protesters at demonstrations across the country this summer, and armed, pro-Trump vigilantes showed up, hurt and killed people at the Black Lives Matter protest in Kenosha, Wisconsin. A peaceful protest can quickly escalate, so be mindful of exit routes, watch your surroundings and remember that itâs OK leave if you donât feel comfortable.
Set your sights beyond Nov. 3
In the 2016 election, polls and media pundits suggested that Hillary Clinton was a shoo-in for office, so many voters were blindsided by Donald Trumpâs victory, which only added to their distress. This election, think about possible outcomes and what youâll do in each one.
âItâs always a good idea to prepare for every scenario, especially if there are scenarios you find intolerable,â says Solomonov. âBe future-forward and think about, âHow is my life still going to continue on, and how can I cope with a situation that feels very detrimental when I first think about it?ââ
Whether or not your desired candidate wins, the election wonât be a magic cure for the many pressing issues facing the country, such as inequality, climate change and police brutality. How will you show up for your community after Nov. 3? Realizing itâs not just about election day can help put things in perspective.
Make a self-care plan
It might be tempting to obsessively doomscroll on social media, but prioritizing things that make you feel good will be key to minimizing the stress of election day, and before and after. Even if youâre committed to watching the play-by-play of the results, promise to do at least one nice thing for yourself as a counterbalance. Focus on basic self-care like taking a relaxing shower with your favorite scents. Take a break from the news with a novel or podcast; play calming music; go on a walk or exercise.
Remember, mindfulness is your friendâeven if you donât consider yourself someone who meditates. It decreases stress, helps you sleep and generally makes you more resilient in the face of negative emotions. âExercises like progressive relaxation can be very helpful,â says Solomonov. âI would also encourage people to go online. There are a ton of resources and apps.â
Self-care may be easier said than done, especially for those juggling childcare and working in the pandemic, but setting aside five or even 10 minutes a day for yourselfâor longer if youâre ableâwill make a difference in how you feel.
Make a meal plan
Eat good food that nourishes your body, and donât overdo it on booze or caffeine, which can increase symptoms of depression and anxiety. If you tend to forget to eat when youâre feeling stressed, meal prep and stock up on frozen items and easy-to-grab snacks. And if panic causes you to stress-eat, keep healthy food around that wonât make you feel worse.
Drinking heavily or bingeing on ice cream when youâre lactose intolerant might seem like a good idea in the moment, but youâll be doubly upset when you realize youâve added physical suffering to your mental anguish.
Log off but donât isolate
The last eight months of the pandemic has made us all feel disconnected, so surround yourself with loved ones who can be supportive of your feelings around the election, and talk to a therapist if you can.
âWhat weâve seen from the past few months, and there is a lot of data thatâs coming out and suggesting it, is that social isolation is really detrimental and has negative effects on individualsâ wellbeing,â says Solomonov. âFind people who make you feel better, who feel very supportive, who you can socialize with in a positive, helpful way.â
Meet up in person while practicing COVID-19 precautions or chat on the phone. Just be wary of spending too much time on social media. Give yourself a time limit and notice how being online is making you feel. If itâs adding to your stress, log off. The news will be there tomorrow.
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