How to Cope with Election Stress and Foster your Resilience
Ahead of the most divisive election in a decade, an American Psychological Association survey finds that more than 68% of US adults report that the 2020 US presidential election is a significant source of stress in their life. In the current socio-economic climate, with social injustices and structural racism highlighted so clearly, many people are feeling overwhelmed, anxious, angry and at times, helpless. This would be stressful under any circumstances but it is happening in the context of a pandemic, with economic uncertainty and physical distancing. We recognize that the election season this year may be particularly challenging for many of us and those we care for on campus, and that those who identify with historically marginalized communities may be bearing the weight of these challenges most acutely.
UHS is committed to actively improving the mental health and wellbeing of our UC Berkeley community and creating opportunities to practice empathy and compassion towards each other. The UHS mental health team has developed resources and adapted our programs to be accessible, relevant and sensitive to the unique circumstances created by the election during this challenging time. Programs for election support will include Virtual Let’s Talk consultations (for students) and Wellness Circles (for students, staff and faculty), centered on grounding and resilience to be held the week of and following the election.
Below are some ideas for how to manage election-related stress and foster your resilience.
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Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Break the habit of ruminating on bad outcomes by focusing on what you can control.
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Do something: Find an activity that you really enjoy and spend time doing it. Get involved in issues that are meaningful to you. Consider advocacy and community involvement in ways that fit for you.
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Unplug: If following the news, watching the debates or scrolling through social media is causing you stress, limit your media consumption. Give yourself permission to take a break from the news. Consider activities such as being in nature, engaging in art projects, reading something fun, watching funny videos and listening to music.
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Connect: Engage with supportive friends and allies. Talk about current issues, if needed, but be aware of when you’re feeling overwhelmed.
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Be Present: Recognize your feelings and reactions and give yourself permission to feel the way you do. Although avoiding can be useful at times, ignoring strong emotions can have negative impact.
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Refuel: Don’t forget to take care of yourself before, during and after the election. Here are some ideas: Take deep breaths, drink lots of water, get plenty of rest, practice mindfulness, try to eat healthy meals, watch your caffeine intake,
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Stay active: moving helps us release the energy we experience when we feel stressed. Move a little every day. Stretch. Take a walk. Get outside and into nature.
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Try not to judge your emotions or to judge others. Remember that we are all different and need different things to self-soothe.
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Practice positive psychology: Despite all of the negativity in the election, try to find some balance. Seek out positive stories and news. It’s an important reminder of the positive things in life and the strength of the human spirit. Practice gratitude for the things and the people in your life you feel thankful for.
Download and view the pdf version of these election self-care tips.
