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.
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.
Meet the Expert
- Dr. Sanam Hafeez:Neuropsychologist, faculty member at Columbia University, andByrdie的美容和健康委员会成员
- Dr. Annette Nuñez:LMFT, PhD.
- Dr. Patrick Porter:Neuroscience expert and creator ofBRAINTAP®
- Perri Shaw Borish：全心脏孕产妇心理健康的心理治疗师和创始人
- Aneesh Chaudhry：Brain health expert and founder of the SoulPhysio Foundation
- Anita Kanti.:Certified life coach and author of表现得勇敢
- Kama Hagar.:认证整体健康教练
- Jessica Schatz:Integrative wellness coach
A Plan of Action
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."
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."
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.
Having a supportive “A-Team” is imperative. Now is the time to lean on family, friends, and loved ones.
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.
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."
"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。
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
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."
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."
"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
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."
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.
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.