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Experiencing anxiety in the lead-up to elections is a common phenomenon witnessed across the nation. Individuals from various political affiliations often grapple with feelings of unease. According to Nicole Cain, ND, MA, a specialist in trauma-informed psychology, “One of the most challenging elements of elections is the lack of control each person has over the final results.” She mentions that when fear intertwines with powerlessness, it can lead to a traumatic experience not only for individuals but on a communal scale too. The stressors inherent in today’s society can be psychologically burdensome, and election periods often highlight these challenges.
Consider a scenario where, after a lengthy night monitoring exit polls, the outcomes lead to feelings of panic and disappointment. What are the best ways to cope in such a situation? Here are some helpful strategies.
Regulate Physical Responses
The first step is to focus on your breathing. Dr. Cain recommends utilizing the “TIPPSSSS method,” which is grounded in scientific research aimed at soothing the body’s reaction to stress. This technique includes the following components:
- Tip the temperature: Use cold water or ice.
- Intense exercise: Engage in an activity like sprinting.
- Paced breathing: Experiment with the square-breathing technique.
- Paired muscle relaxation: Focus on relaxing specific muscle groups.
- Scene change: Alter your environment.
- Scent: Use essential oils or perfumes to create a soothing atmosphere.
- Sip: Drink something refreshing, like iced tea or juice.
- Stimuli: Employ the 3-3-3 method—identify three things you can see, hear, and touch in your surroundings.
Recognize and Process Emotions
Next, it’s crucial to confront your feelings regarding the current situation. Dr. Cain advises acknowledging your emotions—whether they are fear, grief, or anger. Fully experiencing these feelings rather than suppressing them can prevent their intensification. By allowing yourself to feel your emotions, you create space to determine your next steps.
Reconnect Body and Mind
Dr. Cain emphasizes that extreme stressors often trigger the emotional brain, producing panic responses that can overwhelm the body. To counteract this reaction, try engaging in activities that restore mindfulness, such as practicing yoga, feeling the earth beneath your feet, or taking a calming walk. “Mind-body practices can foster synchronization between the brain and body, facilitating a sense of serenity and control,” she explains.
Source
www.vogue.com