So, you’re experiencing election anxiety. Across the country, people on both sides of the aisle are feeling the same way. “One of the most difficult aspects of elections is that as individuals, we have no ultimate control over the outcome,” says trauma psychology expert Nicole Cain, ND, MA. “When fear is mixed with feelings of powerlessness, it can create traumatic experiences not only on an individual level, but also on a collective level. Many aspects of modern society can be psychologically taxing, and elections often amplify these stressors .
Let’s say after tracking the national exit polls all night, panic sets in and things don’t go the way you hoped. How should you respond? Here are some quick tips.
calm the body
The first thing to do is take a deep breath. From there, Dr. Kane recommends trying something called the “TIPPSSSS method,” which has been scientifically proven to calm the body. Its elements are as follows:
- Prompt temperature (e.g. use cold water or ice)
- Strenuous exercise (such as sprinting)
- Rhythmic breathing (try square breathing)
- Paired muscle relaxation
- scene change
- Fragrance (oil, perfume)
- Sip (ice, tea, juice)
- Stimulation (3-3-3 rule: identify 3 things you can see, hear, and touch)
Understand the situation
From that point on, you need to admit the truth and how you feel about it. “This could be fear, sadness, anger, or physical symptoms. Feel it fully, as denying or resisting emotions often amplifies them. Once you acknowledge and make space for the situation, you can move on to the next step,” says Dr. Kane.
Integrate body and mind into one
“When you experience extreme stress, your emotional brain takes over, sending panic signals to your body, which then goes into a state of autonomous arousal (fight, flight, freeze, defeat, withdrawal, or fracture),” says Dr. Kane. Try something that brings mindfulness back into your space, whether it’s yoga, feeling the grass beneath your feet, or going for a walk. “These mind-body interventions help synchronize the brain and body, promoting a greater sense of calm and control.”
