Self-care on Election Day

The collective stress and anxiety many of us feel leading up to Election Day is, unfortunately, not a new development in society. It actually makes a lot of sense as to why we’re so agitated—intense media coverage, criticism and bias towards current and potential leaders, pressure to make a decision, potential tension among family and friends, various and often conflicting opinions and passions, uncertainty around quality of sources and factual information... Honestly? I’m worked up even just writing those out. Suffice it to say, it's common to feel overwhelmed. If you’ve worked with me, you know how strongly I feel that practicing self-care is essential to maintaining your mental health and emotional wellbeing. Let’s go over some ideas on how to strive for stability on Election Day.

Take breaks

It’s common to feel anxious, irritable, and distracted when something major is happening, like a Presidential Election. If those kind of emotions are prominent, then you aren’t likely to be efficient at work, patient at home, or approachable in general. Set yourself up to take breaks. If you had the forethought to take the day off, minimize your face-to-face meetings, hire childcare, or schedule a massage, good for you. If you didn’t, though, and now you’re struggling to keep your head above water, give these mini-break strategies a try.

Acknowledge your emotions without judgment

Bonus if you can identify the emotion specifically! Even something as simple as pausing to reflect on what you’re feeling can help you to feel less out of control and more regulated. Your inner dialogue might sound something like, “Oh yeah, I’m feeling overwhelmed right now. That makes sense given everything on my plate and in my world right now." Follow it up with some self-compassion or some of these other suggestions to help yourself continue with the task at hand.

Take a deep breath

Sometimes people scoff at such a simple strategy, but listen, y’all, IT WORKS. Be deliberate in taking a deep, deep breath. Feel your lungs fill up. Then exhale and feel your body loosen. There are a lot of useful breathing strategies out there. Feel free to use any you know to be particularly helpful for you.

Relax your muscles

Jaws and shoulders are common places people hold tension. Try to loosen those areas through stretching or wiggling. Other areas we hold tension are our faces, our glutes, and our joints. Do a quick body scan and see if you can tell which areas are tight. If you struggle to release the tension in that area, try creating more tension there first and then let it go. There are lots of progressive muscle relaxation recordings you can find on youtube or other apps, too, if you want to dive deeper into this one.

Nourish and hydrate yourself

Another simple strategy that goes a long way. Balanced, satisfying meals help you think clearly and manage emotion more effectively. Period. Skipping meals and not drinking enough water can worsen stress and increase feelings of fatigue and irritability. Make sure you eat food and drink water.

Consider a break from social media

Sometimes people are able to use social media as a healthy distraction or a way to meaningfully connect with others. Be honest with yourself in your social media consumption. Is it creating greater tension or inner turmoil? If your anxiety is amplified when you’re consuming, then set limits for yourself. Avoid certain accounts, set time limits, or even step away for the whole day if it helps to maintain a calm state of mind.

Engage your mind and body in something else

The sky is the limit here. Go get the mail. Prepare a meal. Read a book. Walk up and down the stairs. Doodle in a notebook. Watch a movie. Write in a journal. Listen to music. Exercise. These are all great strategies for healthy, enjoyable distraction. Do something to keep your mind and body focused on something other than the anxiety, tension, and fear you are experiencing.

Create a soothing environment

This isn’t always possible, and I understand that. (I’m looking at you, Mama of Littles dealing with stinky diapers, loads of laundry, and temper tantrums.) Still, I encourage you to think about ways you can create some sort of comfort for yourself regardless of your environment. Opt for comfortable clothes and shoes. Wear your hair in a way that takes little to no effort. Play soft music or soothing sounds. Diffuse essential oils or burn a candle with scents you find relaxing.

Connect with safe, supportive others

It makes sense to feel pulled towards isolation when your emotions are heavy and seem unmanageable. Solitude can absolutely be appropriate in certain contexts. Be mindful with this. If you are isolating and either totally numbing out or noticing an increase in uncomfortable emotions, don’t be alone. Reach out to loved ones who help you feel grounded and supported. Even a short chat with a neighbor as you check your mail can help you to feel connected to humanity. Also remember boundaries around political conversations are appropriate. It’s okay to redirect the topic of conversation if you find yourself feeling overwhelmed or uncomfortable.

Strive for good sleep

Sometimes people are able to fall right to sleep after a long, stressful day. If you’re that way, I love that for you. Sometimes people have a hard time winding down and aren’t able to fall into a peaceful sleep easily. If that’s you, I can certainly relate. Be mindful around the time and set any necessary limits for yourself. For instance, maybe you are only going to check your reliable news sources up until 8PM so you aren’t overstimulated as you prepare to go to sleep. The goal is to give yourself time to wind down before heading to bed. Take a bath, listen to a guided meditation, or stretch your muscles to help yourself transition into a restful night. Acknowledge that rest and self-care is appropriate, especially when feeling exhausted or emotional. Genuine self-compassion is always a great idea.

Summary

Self-care is important every day and especially important on days like Election Day. It’s not about ignoring the importance of the day—it’s about making sure you’re in the best mental and emotional space to participate meaningfully. You can’t do anything to make huge, immediate changes today. And, thankfully, that’s not expected of you. What you can do is take care of yourself, which will allow you to be there for the important people in your life as well. Focus on what is in your control: take breaks, connect with safe, supportive others, and strive for good sleep.