So, you’re experiencing election anxiety. Throughout the nation, folks on either side of the aisle are feeling the identical method. “One of many hardest features of elections is that as people we don’t have final management over the result,” says Nicole Cain, ND, MA, a trauma-informed psychology skilled. “When concern mixes with a way of powerlessness, it might probably create a traumatic expertise not solely on a person degree, however collectively as effectively. Many features of our fashionable society might be psychologically taxing, and elections typically amplify these stressors.”
Say that after a protracted night time of monitoring the nationwide exit polls, issues don’t end up the best way you hoped and panic units in. What must you do? How must you cope? Right here, a number of fast suggestions.
Calm the physique
The very first thing to do is to take a deep breath. From there, Dr. Cain suggests attempting one thing referred to as the “TIPPSSSS methodology,” which is scientifically confirmed to calm the physique. Its components are as follows:
- Tip the temperature (utilizing chilly water or ice, for instance)
- Intense train (say, with a dash)
- Paced respiratory (strive the square-breathing method)
- Paired muscle leisure
- Scene change
- Scent (oils, perfumes)
- Sip (ice, tea, juice)
- Stimuli (3-3-3 rule: determine 3 issues you’ll be able to see, hear, contact)
Perceive the scenario
From there, it’s worthwhile to acknowledge the reality and the way you’re feeling in response to it. “It may very well be concern, grief, rage, or a bodily symptom. Really feel it utterly, as denying or resisting feelings typically amplifies them. When you’ve acknowledged and held house for what’s, you’ll be able to transfer on to what’s subsequent,” Dr. Cain says.
Convey the physique and thoughts collectively
“Whenever you expertise an excessive stressor, your emotional mind takes over, sending panic indicators to your physique, which then goes into autonomic arousal (combat, flight, freeze, flop, fawn, or fracture),” Dr. Cain says. Strive one thing that brings mindfulness again into your house, whether or not it’s a little bit of yoga, feeling the grass beneath your ft, or happening a stroll. “These mind-body interventions assist synchronize the mind and physique, selling a larger sense of calm and management.”
