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Post-Election Stress Disorder: We Spoke to 8 Professionals on How to Manage It

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The days post-election were some of the most overwhelming we encountered in 2020—and that's saying something. Courtesy of a three-day election cliffhanger, many Americans reported via social media feelings of turmoil and confusion, along with an endless list of emotional distress. Now, a few days into 2021, we're dealing with even more stress, fear, and heartbreak.

想知道谁将拿着白宫的座位,非常改变我们生活的过程让我们疲惫不堪。幸运的是,11月9日,Joe Biden被评为美国总统选民。但在这里,我们近两个月后,仍然粘在我们的电视屏幕上观看民意调查结果滚动,以及观看美国国会大厦洪水与暴力暴徒(让我们称他们为他们是什么:白色至高无上的人)。当然,我们不能说疲劳感消退。

Expert Advice

According to health experts, it is completely normal to feel exhausted after such a highly intense moment. "The election has fueled political mayhem, civil unrest, and partisan discord—this ever-changing poll confirms our nerves," shares Anita Kanti, Certified Life Coach.

The Los Angeles based author of表现得勇敢continues, "According to recent research in the精神病时期,焦虑导致大多数美国人在今年的选举中感到不确定。在精神压力的顶部添加一个动荡的大流行,毫无疑问我们现在都可以使用干预。“

The reality of this election breaks down like this: nearly half of the U.S. is feeling discord that their presidential nominee didn’t win. The half to come out victorious is feeling uneasy that it was such a close race to call in the first place (plus, there's the recounts and Trump's lawsuits). There are, however, several ways to deal with post-election trauma.

我们提前发表了应对健康和健康专业人士,以获得关于应对“选举后胁迫障碍”的急需建议。

Meet the Expert

A Plan of Action

找到接受解锁你内心的平安

It is understandable for you to feel discouraged." However, Hagar suggests you find acceptance sooner than later to help ease your mind.

“世界现在是混乱的。”哈加尔说。“验收带来一种与其他任何东西无与伦比的清晰度。一旦我们接受发生的事情,我们就可以做出最真实和有效的决定.We can lead with truth, love, and empathy. Acceptance accomplished is peace. Choose peace."

能够分享自己的感受并知道何时要求帮助是一种赋权技巧。

找到简单的自我护理策略来解压缩

为了减压,重要的是将自我保健策略纳入日常生活中。根据Nuñez博士的说法,最简单的方法是“在外面散步五到十分钟,享受景点和声音。此外,尝试听镇静的音乐和做呼吸练习。“

理解并限制您的每日压力源

有这么多事要做,你可以很容易地得到你的我们es crossed with what’s really stressing you out. For example, small quirks in your friends and family can seem to be magnified. This is completely understandable with the amount of nail-biting we’ve been doing over the last few days. To combat this, Hagar suggests identifying a list of things that stress you out and limit their exposure.

"If you find the morning emails or turning on the news puts you over the edge, replace that routine with a mini-meditation onInsight Timer.before diving in head-on," she says. "If you find yourself checking social media relentlessly, set time limits via the app's settings. You can even mute or unfollow people in your life who's opinions and rants don't serve your mental health. If your job allows, don’t book meetings during your most stressful times of the day."

她提醒我们,“一些压力源可能会让你感到惊讶,就像对烹饪晚餐的微妙焦虑,而其他人可能会更加明显,就像这个消息一样。如果这些物品压力其他人或对你的平静来说,这并不重要bepaly真人游戏心灵不是别人的。“

Don’t Be Afraid to Speak Up and Seek Professional Help

Feelings of judgment and may leave you squeamish when it comes to sharing your emotions, but it is crucial not to bottle up your thoughts and opinions.

“让它成为您对您的感受的个人清单的优先事项,”Kanti说。“这释放了深刻的情感,帮助你了解你的特定触发器。对表达你的情绪感到满意,有助于加强你的关系。能够分享你的感受并知道何时要求帮助。”

Having a supportive “A-Team” is imperative. Now is the time to lean on family, friends, and loved ones.

如果您担心与您靠近的人分享,Nuñez博士建议寻求专业人士的帮助。“如果超过两周的压力和焦虑的感觉,预约会看到心理健康专业人员,以帮助您应对策略。”

注意并留于您可以控制的内容

It can be far too easy to let your mind get away from you when you're experiencing anxiety, but being mindful can help wonders in getting back on track. The term mindfulness has gained popularity over the years for its stoic practice of focusing one's awareness on the present moment.“谨慎的活动就像冥想, deep breathing exercises, andyoga—especially when you feel heated—helps you to de-stress and relax by distracting your mind," says Schatz.

通过专注于现在并意识到你在此刻的感受,我们在参与减少压力和增加副交感度反应的地区影响大脑活动。

She continues, "By focusing on the present and being aware of how you feel in the moment, we influence brain activity in regions that are involved in reducing stress and increasing the parasympathetic response. This eases anxiety and improves your mood. Basically, it’s nearly impossible to be relaxed and stressed at the same time."

Most of our experts agree that mindfulness is the key to finding peace in self. Dr. Porter adds, "Be more mindful of your emotions. Actively observe your thoughts and feelings. By doing this, you can better understand where the stress is coming from so you can manage it more effectively." And for those who feel the need to keep control of their everyday reality, Borish offers advice to create "a safe and calming environment in a room or someplace in your home that makes you feel comforted."

使用你喜欢的活动抚慰自己

"When it comes to physical disarray, we don't hesitate to take care of ourselves. For example, if you had a migraine, you lie down. However, what about when you're in emotional turmoil? The same way you'd care for an injury or an illness, do that for your mind and heart," Hagar shares with us.

The same way you'd care for an injury or an illness, do that for your mind and heart.

想一想:为什么舒缓精神和情绪健康的补救措施不会做你所爱的事情?无论您是否在自然界中冥想或烘焙蛋糕 - 那样!沉迷于你所爱的东西让你的心变得更加快乐。

专注于你的身体的时间

“人们经常低估身体健康和情感健康之间的联系。你吃的是什么,你喝的东西,你的运动量有多在情绪和心理健康中发挥着重要作用,”Chaudhry说。我们不能同意更多关于这一主题的建议这里.

除了吃大量的新鲜水果和蔬菜和饮用水,还考虑跑步 - 特别是在自然中。“运动对于健康的生活方式至关重要,”Schatz揭示了。“定期锻炼可以防止健康问题,建立力量,提高能量,减少压力,帮助您保持健康的体重。而且大自然提供了最可靠的促进您的精神和身体健康之一。”

She insists, "humans are not meant to be cooped up inside all day! Spending time in nature makes you happier, fortifies your immune system, lowers blood pressure, improves mental clarity, and stirs your creativity."

This makes taking outdoor fitness breaks from our at-home desks far more appealing.

Create and Maintain an Easy to Manage Schedule

与所有正在发生的情况进行无组织的时间表可以很容易地导致日常生活中的Haywire。这就是为什么Nuñez博士说,“随着世界的感觉如此难以预测,这是通过创建时间表来使您的一天更加可预测。创建日本计划并坚持下去。”

作为一个专业的治疗师,希望让你的生活减轻压力,Borish建议创造一个易于维护的日常生活。“睡觉,正常醒来,”她分享了。她后来恳求,“尽可能健康,喝水,运动,享受充足的睡眠。”

Woman Sleeping Peacefully
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优先考虑睡眠

如果我们希望拥有临时压力和焦虑的心理能力,我们的身体需要时间才能恢复失眠之夜。搬运工博士敦促我们所有人应该“睡眠优先”。

The neuroscience expert and creator ofBrainTap解释说:“我们的身体和大脑在睡眠周期中修复自己。当我们睡眠的质量或数量差时,我们错过了恢复过程。”

Never Second-Guess Setting Healthy Boundaries for Yourself

You should never feel the pressure to indulge in political conversation if you find it elevating your stress level. Whether you decide to cut off your social media consumption or discontinue debates with peers, know that this is your personal right.

Borish advocates that "this is a time to set boundaries with anyone and anything in your life that is toxic to you. Whether it’s toxic people or toxic news, make a conscious effort to not be emotionally attached to anyone/anything that is not serving you good energy."

重新思考社交媒体,如果你没有完全抛弃它

电话上的女人
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Let’s be honest: social media can seem like the gatekeeper to a world filled with anxiety, especially nowadays. A constant connection to negative news and information can boost anyone’s anxiety.

While some professionals propose staying off social media altogether, Kanti knows that it’s not always that simple when you have family and friends you want to stay connected to. Instead, the life coach offers the suggestion of balancing out your news timeline with funny memes. "Laughter can put things in perspective, diffuse tension, and activate your stress response," she explains. "So, boost your immune system with a good joke in between the latest election updates."

对于那些被禁止从网上社区休息的人来说,Schatz的建议是用滋补的东西取代滚动。根据健康教练的一些事情包括,“读书,听音乐,吃一些健康的东西,并与你喜欢的人交谈,而你喜欢选举以外的话题。”

"Invest in self-care instead of being glued to your devices," she recommends. And if you must get on the internet, "consider actually setting a timer and giving yourself a time limit for how much social media you consume."

Post-Election Stress Disorder and Moving Forward

我们赶上了Byrdie美容和健康委员会成员Sanam Hafeez博士,谁创造了这个词"post-election stress disorder“2016年选举后,希望在今年选举余震的持续时间内得到一些洞察力。

Using the previous election as her guide for human behavior, Dr. Hafeez predicts that although it doesn’t seem like it, Americans will be able to cope better in 2020 because they’ve lived through a similarly high-stress experience four years ago.

She explains, "PTSD refers to a brand new experience, change in your life or circumstance. At least half of American’s experienced this same feeling four years ago, so we're designed to handle it better. We're more equipped to deal with it."

4年前,至少有一半的美国人经历过同样的感觉,所以我们旨在更好地处理它。

与上次选举不同,当人们谈到几个月的结果时,Hafeez博士认为人们更倾向于早些时候寻求正常。“这次,我认为将要辞职。人们希望在几周内完成他们的业务。”

The neuropsychologist reasons that the compiling of mental and emotional baggage caused by the pandemic, civil unrest, and disparities make it harder for people to focus on one frustration at a time.

“如果你彼此顶部有三个或四个问题,那么你没有时间致力于一个特定的问题。你的痛苦很普遍,”她揭示了。“选举并不是我们思想的唯一一件事。人们对自己的生活实际上争取。我们有失业率和经济困难,就像在这个国家之前一样。我们有很多人刚刚想要的危险危机宽慰。”

谢天谢地,Hafeez博士说隧道尽头有光线。“希望是我们遗传的一部分,因为人类是人类的一部分,”她说。“在美国,我们一直在寻找一个快乐的结局。”

对于那些需要额外的道德支持的人,我们建议退房Psiachuides.com.. The website offers a comprehensive list of helpful hotlines to assist you in navigating your emotions, including the Crisis Textline. To be connected to a trained counselor, text: CONNECT to 741741.

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