Election Day often brings up deep and complex feelings for many people, particularly trauma survivors. As a trauma therapist, I see how the unique stressors of this time of year can bring up memories of past helplessness, abandonment, and powerlessness. Trauma is fundamentally about feeling unsafe or unable to influence an outcome, and elections—with their often heated rhetoric, unpredictable results, and high stakes—can echo these themes in profound ways.
For survivors of complex trauma, Election Day can be especially triggering. Many people who have experienced chronic trauma, whether from systemic abuse, interpersonal violence, or oppression, may find their bodies responding as if they are re-experiencing past traumas. This response is not uncommon; election-related stress can elicit feelings of hypervigilance, distrust, and fear, responses deeply rooted in trauma survival mechanisms. Additionally, the divisive nature of political discourse can feel like a mirror of abusive dynamics, evoking memories of emotional manipulation, unpredictability, or betrayal, and often triggering a deep sense of vulnerability.
The idea that one’s voice may be “lost” in the larger system, or that the outcome could directly impact their safety or well-being, can feel incredibly destabilizing. It can surface fears of abandonment or powerlessness in the face of powerful forces, reminiscent of previous experiences where their autonomy or well-being was at risk. For many survivors, the sheer pressure of Election Day—even if they are able to vote—may still provoke feelings of disempowerment if the societal issues tied to their trauma are at play in the political sphere.
In my practice, I encourage survivors to honor the emotions that may come up around Election Day and to see these feelings as understandable given their histories. Coping strategies might include setting boundaries around media exposure, prioritizing self-care routines, and reaching out to a safe support network. Acknowledging the emotional reality of Election Day and creating safe, grounding practices around it can provide a sense of agency, something survivors may have lacked in traumatic situations.
Election day can bring up a lot of intense emotions, especially in a polarized or uncertain climate. If you’re feeling anxious, stressed, or even overwhelmed by the atmosphere surrounding the election, here are some tools and strategies from trauma specialists to help you cope:
1. Grounding Techniques
Grounding exercises help you stay in the present moment, reducing anxiety. Some techniques include:
- 5-4-3-2-1: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Deep Breathing: Focus on slow, deep breaths to activate the body’s relaxation response. Inhale for a count of 4, hold for 4, and exhale for 4.
- Physical Grounding: Hold an object like a stress ball or run your hands under cold water to bring yourself back to the present.
2. Limit Media Consumption
Constantly checking social media or news updates can increase anxiety. Try limiting your exposure by:
- Setting specific times when you’ll check the news or social media.
- Use apps that block or limit access to media during certain hours to create space for yourself.
3. Practice Self-Compassion
Be gentle with yourself if you feel overwhelmed. Remind yourself that it’s okay to feel anxious or uncertain. Some self-compassion practices include:
- Positive Affirmations: Saying things like, “I am doing the best I can,” or “I am in control of my response to this situation.”
- Compassionate Touch: Placing a hand over your heart or gently rubbing your own arm can release oxytocin and promote feelings of safety.
4. Create a Safe Space
Make sure you have a comforting, calm space where you can retreat if things feel overwhelming. This could be a room, a blanket fort, or even just a cozy corner with your favorite things.
5. Engage in Calming Activities
Distraction can be helpful when you’re feeling overwhelmed. Activities like:
- Listening to Music: Play calming music or any genre that helps you feel relaxed.
- Art: Drawing, coloring, or journaling can be great ways to express your feelings.
- Gentle Movement: Stretching, yoga, or going for a walk can help release built-up tension.
6. Stay Connected to Support
If you have a trusted friend or therapist, talk to them about how you’re feeling. Reaching out for emotional support can provide relief. If you feel you need help but don’t have access to a personal support network, online resources or support groups can also be helpful.
7. Set Boundaries
It’s okay to say “no” to conversations or activities that might increase your stress. If someone wants to talk politics or the election, you can kindly express that you need a break and set the boundary to steer the conversation away.
8. Practice Mindfulness
Engaging in mindfulness helps reduce stress by focusing your attention away from worrying thoughts. You can practice:
- Mindful Breathing: Close your eyes, breathe in deeply, and focus on the sensation of your breath entering and leaving your body.
- Body Scan: Start at your toes and slowly work your way up through your body, paying attention to sensations and releasing tension.
9. Plan for After the Election
Having something to look forward to after the election can help mitigate anxiety. Plan an activity you enjoy for the day or evening, whether it’s a walk, a favorite show, or a meal with friends.
10. Seek Professional Help if Needed
If you’re finding that the anxiety, sadness, or stress around the election is affecting your daily life, it may be helpful to speak with a therapist who specializes in trauma or anxiety.
Election day can feel like a rollercoaster of emotions, and it’s important to give yourself the care and space you need to navigate it in a healthy way.
