Election Stress Disorder is an intense level of stress related to an election.

It is not a medical diagnosis, but the concept of ESD is very real. Symptoms of ESD include heightened stress, tension, anxiety, irritability, and trouble sleeping, amongst others. The term was first coined publicly by Steven Stosny, PhD., a psychologist and author of several books on topics such as love, stress and abuse. The term was used in an article Dr. Stosny wrote for The Washington Post; in it, he discusses the overwhelming amount of calls he received from distressed patients during the 2016 election cycle, many of them reporting it interfering with their personal lives.

Don’t feel bad; I hadn’t either, and that’s what interests me. The term ‘Election Stress Disorder’ was coined just 4 years ago, so that pretty much explains it. Since The Washington Post article, many others have begun using the term, especially this year as the 2020 race inched closer and closer. Add job insecurity, coronavirus restrictions, racial unrest, and more to the mix and what you’ve got is an even more intense version of the disorder than any other in a long time.

It’s normal to worry about things, but the increase in stress that this particular election has brought with it cannot be ignored. The proportion of Black adults reporting stress from the election alone rose from 46% in 2016 to 71% in 2020. This makes me fearful for my people. These are not all the solutions that have been proposed so far, but here are a few things everyone can do at home to manage their stress levels:  
 
1.)  Get away from news stations, and social media at that.

This one has been the most difficult for me to do. I wanted to know what was going on at all times, especially after the results of day 1. I didn’t move from the couch for hours at a time and I would check Twitter and Facebook for related posts during commercial breaks. It was all making me antsy! It wasn’t until day 3 that I realized I was shaking constantly as I watched, and my breathing had become shallow (not to mention seeing similar things from my family around me at home). What I ended up doing was stepping away from both periodically just to breathe, consciously, have a few drinks (though I don’t recommend drinking excessively or leaving where you are when you do), or just changing the channel to something that would make me laugh. It wasn’t a complete remedy and I did go back to watching eventually, but doing these things made me feel a tiny bit better.

2.)  Listen to your favorite song(s).

Can you name the songs that make you dance every single time, no matter where you are? I can! Listening to certain songs can even change my mood and there is indeed science behind it. According to a report in Nature Neuroscience referenced by BBC News in 2011, music releases a chemical in the brain called dopamine that plays a key role in setting a good mood. It can also be used to treat symptoms of shock by improving blood flow. How great is that?? I also notice the same feeling occurs when I write or watch shows I enjoyed during my childhood. I cannot wait to try it!
 
3.)  Exercise! Exercise! EXERCISE!

Making sure I take care of my body has probably been the second most difficult thing to do, especially as long as we’ve been stuck at home. Not only are many places still closed or I don’t feel safe going anyway, but being in a workout class is really what encouraged me to keep it up. Never underestimate the power of working out next to someone who’s struggling just as much as you! It turns out that working out also directly effects stress levels. According to an article published by healthline.com called “13 Ways To Increase Endorphins”, a 2017 study found that “22 participants experienced euphoric feelings linked to endorphin release after an hour of moderate-intensity exercise”.  That sure sounds familiar; now imagine how great you’re going to feel when you listen to your favorite song at the same time. Even if you can’t get a full hour in, get off the couch and try to exercise those legs.
 
4.)  Choose Your Battles Or Walk Away

Odds are if you live in the U.S., you are still in quarantine or your state is considering stricter restrictions. Cases of the corona virus are on the rise once again and many families, including my own, have been affected. As a result, people are already on edge and worried; I can count on both hands how many times my own family has argued since March. Talking about politics may just add fuel to the fire, especially if you are living with someone with opposing political views or consider how important this year’s election is to the future of our nation. One way my family members are coping is walking away. My mom doesn’t want to know the outcome until the end, so when she walks into the room and I hear her coming, I turn off the TV. We are also making sure to let everyone in the house know when we need alone time. Take a walk at a park, do some yard work, sit on the porch with a good book, or literally anything else away from the space you’re in. And, if someone insists on arguing about an election with you, just walk away. It might not always be easy to, but it’s important to keep calm and try your best not to say something you’ll regret once it’s over.

It was well before I was old enough to vote that my mother taught my sister and I about the importance our vote holds and why we should never waste it. Voting is important, but your health is even more so. Now that ballots have been cased, I encourage everyone to be patient, practice self-care more often and with more intention. Lastly, I just want to say that I am praying for peace for everyone during this time. Be kind to one another; we are in this together. 

❤