Anxiety, empathy & election week - How to take care of yourself and others

I was in fifth grade and it was the middle of the night.  I was sleeping deeply (I'm a champion sleeper with the capacity to doze off almost anywhere) when I felt someone shaking my shoulder.

My mother was perched on the edge of the bed.  "Bill Clinton was just elected President..." she told me as tears streamed down her face. 

Whether it is 1992 or 2024, elections come with high stakes and big emotions.  And 2024 is no different.  A recent report from the American Psychology Association found that 3 of every 4 Americans are stressed about election day (next Tuesday!).

The rhetoric, high stakes, and constant news cycle are only fueling our fears and outrage.  And this has an effect on our health too. 

Looking back at the 2016 election results, one study found that cardiovascular events increased by nearly two times in the two days following the election - a dramatic increase in heart attacks, strokes, and heart failure.

What can you do?
This morning, I went to drop off overdue books at the library and the line of voters wrapped around the block.  My phone is flooded with text messages to support this candidate or that in a last minute dash towards Tuesday.  And it feels like the election is everywhere.

What can you do to prepare for Tuesday and whatever results come?

1). A gratitude list
What are things that are life-giving and bring you joy?  Maybe it is a perfect cup of apple cider or taking a walk in the final glory of fall.  Maybe it is disappearing into a favorite novel or epic film where good triumphs over evil.  Try to incorporate at least one thing, each day, over the next week that brings you joy.

2). Limit your news intake
Our 24-hour news cycle, delivered through TV, phones, podcasts, and print, wants to keep you consumed and agitated.  Try setting a limit for how long you will look at/consume the news.  

3). Vote and organize
Do you have an issue or a candidate that is profoundly important to you?  Make sure you get out there and vote.  Are there others who are struggling to get to the polls? Volunteer to bring them.

4). Move!
Anxiety and stress live in our bodies - and one way that we can discharge and dissipate the stress that makes our muscles tense and our tummies upset is through movement.  Go for a walk, lift some heavy weights, sweat it out in a sauna.  Engage with your body to help manage the increase in stress.

5). Perspective 
Elections matter and they have a profound effect on many, many aspects of public health and policy.  But the leaders elected at the top of our national and local elections are not the only bellweather of the strength of our communities. 

Last night was Halloween and my neighbors opened their doors to all kinds of scary-and-delightful looking kids.  They didn't know their names and the kids didn't have to do anything to deserve their candy - adults just provided for them abundantly.  And that makes me happy to remember and gives me just a bit of perspective as I think about "those people"

Many of you know that my husband broke his leg last week.  I was coming into the hospital at 5:45 AM on the day of his surgery and the kindest receptionist helped point me back to the surgery waiting area. 

She met me with great care and, I could see (over her shoulder) that she was watching a news program on her phone that I vehemently disagree with.  And that is the tension - we are complex people, full of kindness and failings and I am working on not totalizing others that I might disagree with.

6). Open communication as leaders
Some people on your team are bringing their anxiety and their fears to work.  And it can feel super fraught to try to have a larger, team-wide conversation on political issues.  

Try this phrasing - "I know that some of you are feeling all kinds of things, from fear and apprehension to deep exhaustion as we approach the elections.  I want to let you know that I am here to support you, especially over the next few weeks.  Please come to me if/as you need to talk."

7). Connect with people who are life-giving
It is easy to become very insular during times of stress - you are depleted and exhausted and interacting with people can feel like too much.  

However, we are highly evolved herd animals, designed to depend on those around us, especially during times of stress.  Who is that friend that always makes you smile, that offers a wise perspective or a listening ear?  Text them, Facetime, make time for a call - you will be surprised at how much better you feel on the other side.  

8). Prepare for uncertainty
It is possible that the election will be called on Tuesday evening, but most commentators/political watchers anticipate a prolonged uncertainty as we determine a winner.  Keep taking care of yourself.