Caring for Your Election Anxiety

Written By Ethan Linder

by Jhinika Louve, Ethan Linder, and Josh Ruiz

If you’re losing sleep and feeling tense about the election, you’re not alone. All elections (and especially this year’s) have implications that affect us, our neighbors, and the people God calls us to serve. The political process also frames our public discourse, and the fallout can fan the flames of hatred, discrimination, and disrespect that make it difficult to find a place in beloved community. Below are a few resources that’ll help you care for yourself and your community amidst election anxiety.

Care for Self:

  • Acknowledge Your Anxiety:

    • Check up on yourself throughout the day to see how you’re doing. Are you snappy with others? Tense in your tone of conversation? What clues of your emotional state are you seeing? 

    • If you are sitting and have a silent moment, do a body check to see where you are holding the most tension in your body. Do some breathing exercises (like the ones below) to relax and re-center. 

    • Check the Anxiety Toolbox below for other exercises 

  • Make a plan:

    • How will a candidates’ victory in the election affect your day-to-day? How might you feel once you hear the news? Is it better to be alone or with others after hearing the news? What Scripture could ground you in productive lament or celebration (depending on your reaction)? Having a plan can help you be prepared for the results. 

  • Focus on your breathing:

    • Under stress, breathing can quickly become shallow, quick, and mindless. Sit up straight. Start being mindful of your breath. Inhale slowly. Hold your breath for a few seconds. Exhale slowly. Turn your attention back to your breathing if you get distracted. If you want a video to help you, click here for a guided breathing exercise from Sydney Local Health District. 

  • Reach out to a friend or family member

    • Try to pick someone who can hold space for you to process; if possible, share a meal, or FaceTime, or do a shared activity that feels restorative.

  • Consume news strategically:

    • As you follow along with election results, make a plan for how often and how long you take in information from news sources. Set a timer at these intervals, both during your news consumption and between your intervals. Limit your time on the apps where you get your news—even muting notifications if it’s helpful—and if you’re constantly getting texts or emails about the election, consider putting your phone away entirely and checking only at certain intervals.  

  • Check in with a counselor:

    • Counseling is an important part of general mental hygiene, and is especially important in times of stress or loss. Schedule an appointment with a counselor; if you don’t have an established relationship with a counselor, try to search in your area for a good one. If no local options work for you, consider an online alternative, like a telecounselor that can meet through zoom or video chat platform. (Ex. BetterHelp.com) 

  • Exercise:

    • Physical activity is one of the best ways to make use of the body’s physiological ways of alleviating stress.  Go for a walk or run, or do yoga--even a few minutes of physical activity can offer benefits for stress-relief. You might also engage trusted friends to participate with you in exercise, and talk through your feelings as you do. 

  • Pray a prayer of Examen: 

    • A prayer practice rooted in the Ignatian tradition, the Examen helps you look over the events and interactions of your day and reflect on how God might meet you. Apps and resources like “Pray as you Go” are incredibly helpful for this, as are books like “Reimagining the Ignatian Examen.” But you can find prayers of examen online, too, without having to wait for a book or download.  

  • Take part in something you fully enjoy:

    • Go outside, listen to music, read a good book--do something you enjoy that doesn’t feel burdensome. 

    • Watch a movie that re-engages your wonder, joy, and delight, like a children’s movie or another familiar favorite.

  • Journal and Pray:

    • Sometimes our thoughts can get consuming; write down everything you are anxious about, and offer it to God.

    • If writing doesn’t work as well for you, you might try “voice journaling.” Record yourself and just start speaking to the camera  or to your “Voice memos,” and let out your feelings.

Care for Neighbor:

  • Get involved locally:

    • Call your local schools, and ask what you can do to help students this year. 

  • Donate to something you care about:

    • Donate to a cause that harmonizes with your values, and does work you think especially important after the results of an election. Even a small amount ($1) can be a concrete step toward building habits of generosity and partnering with important work in your community. 

  • Check up on friends:

    • If you know someone who is being deeply affected by this election season ask if you can take anything off their shoulders. 

      • Ex. Asking to bring them a meal, be a listening ear, etc. 

Other Resources: 

_________________________________________

Jhinika Louvé is a graduate student in Social Work and Spiritual care/Counseling, and a graduate assistant in the Life Calling and Career Center and Academic Affairs office at Indiana Wesleyan University.

Ethan Linder is Pastor of Hospitality, Collegians, and Young Adults at College Wesleyan Church in Marion, Indiana.

Josh Ruiz is Licensed Marriage and Family Therapist and the Director of Immigrant Connection at College Wesleyan Church in Marion, Indiana.

Ethan Linder
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