{"id":22710,"date":"2020-11-07T01:53:50","date_gmt":"2020-11-07T01:53:50","guid":{"rendered":"https:\/\/www.lifeandnews.com\/articles\/?p=22710"},"modified":"2020-11-09T03:53:05","modified_gmt":"2020-11-09T03:53:05","slug":"keep-calm-and-carry-on-but-how-a-psychologist-offers-10-tips-to-manage-the-uncertainty-and-stress-of-election-aftermath","status":"publish","type":"post","link":"https:\/\/www.lifeandnews.com\/articles\/keep-calm-and-carry-on-but-how-a-psychologist-offers-10-tips-to-manage-the-uncertainty-and-stress-of-election-aftermath\/","title":{"rendered":"Keep calm and carry on \u2013 but how? A psychologist offers 10 tips to manage the uncertainty and stress of election aftermath"},"content":{"rendered":"

Bethany Teachman<\/a>, University of Virginia<\/a><\/em><\/p>\n

Well-meaning advice for people freaking out about current events often includes encouragement to be patient, stay calm and keep the faith\u2026 but how on Earth are you supposed to do that amid the insanity of 2020?<\/p>\n

As a practicing clinical psychologist and professor who studies how to manage anxiety and tolerate uncertainty<\/a>, I offer 10 suggestions to make it through this highly stressful election period.<\/p>\n

1. Put the phone down!<\/h2>\n

While it is tempting to stay glued to your devices during this time, the never-ending doomscrolling and screen-refreshing becomes overwhelming and keeps you in a state of tension and constant vigilance. The excessive consumption of news and social media predicts poorer long-term mental health<\/a> during times of crisis.<\/p>\n

Plan some breaks where you can engage in other activities that take your mind off politics and the uncertainties we face, and allow things to feel a little more normal for a while.<\/p>\n

2. Uncertainty doesn\u2019t equal catastrophe<\/h2>\n

It\u2019s hard not to know things \u2013 outcomes of elections, for instance. But not knowing shouldn\u2019t mean that you assume the worst-case scenario has occurred. When you\u2019re anxious (as many in the U.S. are right now), you tend to assign threatening meanings to ambiguous situations<\/a>, but this tendency is neither accurate nor helpful. Jumping to catastrophic conclusions is like setting off a series of false alarms that keep you on edge and exaggerate your sense of threat.<\/p>\n

3. Don\u2019t retreat into bed<\/h2>\n

The feeling of deep disappointment about election results you don\u2019t like, or apprehension about upcoming results, can trigger a desire to withdraw and hole up. While that response is natural, it tends to be counterproductive. Staying engaged in activities that give you a sense of accomplishment, pleasure or meaning<\/a> can make managing this time far less painful.<\/p>\n

4. Remember it\u2019s happened before<\/h2>\n

While in many ways it is true that 2020 is unique and unprecedented, it\u2019s also the case that human beings tend to be remarkably resilient<\/a>, even in the face of tremendous stress and trauma. This difficult time will not last forever. Things won\u2019t magically all get better, but time will move forward, this situation will change and you will keep putting one foot in front of the other.<\/p>\n

\"woman<\/a>
Even video chatting can be a way to connect over a shared activity.<\/span>
\nCavan Images\/Cavan via Getty Images<\/a><\/span><\/figcaption><\/figure>\n

5. Don\u2019t go through this time alone<\/h2>\n

While the pandemic means you need to remain physically distant from others, this should not mean staying socially or emotionally distant. When people experience acute stress, they cope much better if they have social support<\/a>.<\/p>\n

So reach out and stay connected \u2013 whether that means texting about the latest vote count with a friend or purposefully taking a break from ruminating on current events (it\u2019s a great chance to deeply discuss how you each feel about the new season of \u201cThe Mandalorian\u201d).<\/p>\n

6. Stay regular<\/h2>\n

No, I am not referring to your bowels \u2013 maintain a regular and healthy eating, sleep and exercise pattern. While recommendations for self-care may seem unimportant, attending to those basic bodily needs can go a long way toward keeping your resources sufficiently replenished so you can meet the high demands of this time. There is increasing evidence that poor sleep is closely connected<\/a> to many mental and emotional health difficulties.<\/p>\n

So stop refreshing your feed in the wee hours and try to sleep.<\/p>\n

7. Help others<\/h2>\n

This may feel like an odd time to be asked to support others when you feel so depleted yourself, but helping others is linked to benefits in your own mental health<\/a>.<\/p>\n

Moreover, it provides a sense of control. There\u2019s so much during this time that you cannot control \u2013 there is no magic wand that speeds up vote counting in those critical contested races or makes senate run-offs in January 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.<\/p>\n

So, bake cookies to drop off on the doorstep of the friend who is quarantined. Offer to take an item off a work colleague\u2019s overwhelming to-do list. If you\u2019re in a position to help, make a donation to a cause you care about. It\u2019s a win-win.<\/p>\n

8. Take a breath<\/h2>\n

Each person is different in what helps them to relax or feel more centered. Focusing on and slowing down your breathing, for instance, can help keep you grounded in the present moment and reduce the spiral of upsetting thoughts about what might come next.<\/p>\n

For many people, online mindfulness exercises or relaxation recordings can make a big difference. Check out online mental health programs that have been reviewed by experts<\/a> and pick the resource that\u2019s right for you.<\/p>\n

\"woman<\/a>
Cut some slack for yourself and others \u2013 this is a time when good enough is good enough.<\/span>
\nKlaus Vedfelt\/DigitalVision via Getty Images<\/a><\/span><\/figcaption><\/figure>\n

9. Offer compassion to yourself<\/h2>\n

The combination of \u201cCOVID-19 brain\u201d plus \u201celection brain\u201d (along with the pain and losses of the last eight months) means few of us will be at our best right now.<\/p>\n

There\u2019s a lot of room between performing at 100% of your usual capacity and climbing into bed and hiding under the covers for days on end. Personally, I\u2019m trying to average 80%. People managing greater homeschooling, economic, health, discrimination and other challenges at this time than I am may shoot for a lower percentage.<\/p>\n

No one is making it through this time unscathed, so kindness to ourselves and others is desperately needed.<\/p>\n

[Get our best science, health and technology stories.<\/em> Sign up for The Conversation\u2019s science newsletter<\/a>.]<\/p>\n

10. Reach out if you need additional help<\/h2>\n

If recommendations 1-9 aren\u2019t cutting it, there are lots of resources to help people through this difficult period:<\/p>\n