This post originally appeared on Teen Vogue.
If your stomach flips and your jaw clenches every time you hear the words “November 3rd,” you’re not alone. Election anxiety feels like it’s at an all time high, as many experience stress surrounding who our next President will be. In fact, according to an American Psychological Association survey, 68% of all adults said the upcoming election is a significant source of stress.
With more than a week to go until the election, and the possibility that we won’t know the results on election night, we need to find a way to manage our stress and anxiety. Teen Vogue asked Talkspace therapists for their best tips on how to cope with election anxiety to get us all through the next week—or however long it takes to know who will sit in the Oval Office come January.
Here’s what you need to know on how to cope with election anxiety.
Make a Plan
If you’re 18 or over, make a plan to vote. Cynthia Catchings, LCSW-S, says that having an action plan can help ease anxiety because you feel a sense of certainty. But, that still requires a dose of patience if your plan is to vote in person on election day. If the wait is what’s causing you extra anxiety, Catchings says you can engage in activism prior to the election to help yourself feel more in control.
“You can engage in meaningful activities, such as volunteering to make phone calls to invite others to vote or work during election day,” Catchings tells Teen Vogue. “Volunteering is a good way to feel better and a great way to make a difference.”
If you’re not yet 18, or can’t vote in the upcoming election for whatever reason, don’t freak out. There are still actions you can take as a way to calm your nerves.
“Even if you are below voting age, you can still make a difference. Focus on the power you have—whether that is through volunteer opportunities, talking with friends and family about important issues, or getting involved with social media campaigns,” Rachel O’Neill, PhD, LPC, says. “Often, we feel the most stressed when we feel powerless, helpless, or hopeless. Do what you can to try to feel a sense of purpose and meaning during this stressful time. ”
Focus on What You Can Control
Like O’Neill mentioned, feeling powerless can breed anxiety. While we can’t know for sure how the election will turn out, it’s important to focus on the things we are able to control and put our energy toward that.
“Because there is so much uncertainty right now, it can be really easy to get wrapped up in the what ifs,” O’Neill says. “Instead of perseverating on those what ifs, try to focus instead on being present-centered and focusing only on the moment in front of you. Focus on what you can control—and work on doing as much as you can to help your preferred candidates and causes.”
This advice doesn’t just apply to what you can control politically. Liz Kelly, LICSW, tells Teen Vogue. While political action might help some feel more in control, others might find joy from countering negativity born from politics. You can control what you contribute to society, Kelly says, which can be as simple as saying hi to your neighbor, or holding the door for a stranger.
“Reflect on what you appreciate in your life,” she says. “Take a small step to make positive change in your life and community.”
Set Boundaries
The closer we get to the election, the more constant the barrage of attack ads and negative information. While it’s certainly important to stay informed and engaged, that doesn’t mean you can never take a break from watching the news or phone banking.
