Election Week: Make A Plan
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To say this has been a stressful campaign period in the United States is quite an understatement. This election is unlike anything that we have ever experienced. On November 3rd, we will not definitively know who the next President of the United States will be. This, in conjunction with growing unrest in the States, is a major source of added stress and legit concern in our daily lives.
Due to the weight of this election and the delay in official results, it is important to have a plan to support ourselves. Stress has a great impact on mental well-being, physical health, relationships, emotional & physical capacity, and immune function. Knowing that we are in an already stressful time with potential for added stress during a period of unknowns, let’s prepare our bodies in the best way possible. This is not only for the well-being of yourself and your family but rather for the greater community as a whole.
There is a lot that is out of our control right now. That said, there is still a lot that is within our control. This is where I suggest we focus our attention this coming week(s). I have made a plan to ensure that I take care of myself while also thinking of others during this stressful time. In an effort to reinforce my plan, I will check-in with myself daily reflect and readjust as needed. My self & community care plan touches on the following areas with the following questions that I’m asking myself. Read through and write down your answers if a question or category is supportive for you.
News.
How will I stay informed (audio delivery, written print, social media, videos, word of mouth, etc.)?
What news source(s) will I go to for trusted information?
When will I check-in with news sources? Amount of time to dedicate/limit?
Personally, I plan to stay informed through NPR broadcast, Up First daily podcast, The Skimm weekday news in email format (with a dose of humor), and The Washington Post. I know that video format and social media can be quite triggering for my nervous system, as well as, spread misinformation quite quickly. I will not seek my news in these forms. I will listen to the daily podcast on my morning walk. It helps move anxiety & stress through my body while staying informed.
Social Media.
Will you be active on social media this week?
If yes, how will you fact check information prior to sharing?
Will you log-in and mindlessly scroll the next week or two? Is this supportive for you?
If yes, set specific times to visit social media and/or time allotments. Set reminders, alerts, timers on your phone to help support you.
Will you delete social media apps for the week?
Choose what you know is best for your well-being. Social media can be a powerful platform and it can also be an added form of anxiety and stress. If you ask yourself these questions and tune into the response felt in your body, you ultimately know what is best for you and how you will respond during a time of added stress. Make a plan prior to logging on! Perhaps find an accountability buddy to check-in with if that is supportive for you.
Community Care.
Are there people in your community or a neighboring community that may be staying closer to home in the coming weeks? (Think: people that feel threatened, marginalized communities, BIPOC, elderly, ill, etc.)
If yes, check-in with these people. A phone call to say hello, drop-off groceries, make a meal, donate to an organization with specific local support, and listen for communicated needs.
Are there anticipated protests, militia, or caravans in your immediate area?
If yes, will you participate in peaceful protest? Will you offer monetary support for persons arrested protesting peacefully? Will you offer medical support? How will you stay safe and watch out for others in the presence of militia or caravans?
For more suggestions on thinking about marginalized communities at this time, please check out the Anti-Racism Daily newsletter. Along with reading the daily newsletter, visit the archives for more information on what marginalized communities may be experiencing at this time and how you can be conscious of this.
Nourishment
What does your body need? (food, love, connection, rest, movement, nature, etc.)
How will you honor that need? Make a plan and mark it in your calendar.
In terms of food, consume vitamin C rich foods to support your adrenals and cortisol during a time of added stress. Try bell peppers, green chile, broccoli, citrus, and (frozen) strawberries.
Relax with magnesium-rich food to reduce stress, headaches, and promote calm and sleep. This includes pumpkin seeds, cashews, spinach, dark chocolate, and black beans.
Eat plants with every meal and snack. Plants tend to be lower in sugar, anti-inflammatory, support gut and immune health. By focusing on consuming seeds, nuts, grains, legumes, vegetables, and fruit, you are more likely to reduce sweets and junk food, which are known to have negative effects on our mental and physical health, especially during times of stress.
Stress Signals & Desired Release.
What signals indicate stress, overwhelm, or anxiety in your body? (Racing heart, blood pressure, shoulders to ears, neck stiffness, back pain, sweating, tension, stomach pain, repetitive thoughts, etc.)
What helps you break these symptoms? (Changing rooms, getting outside, taking a walk, deep breathing, grounding with bare feet on the earth, dancing, exercise, etc.)
Pick three forms of release that you listed and write them down in a place where you can see them every day. Offer yourself future support by posting these for reference during times when you need to break a cycle.
I’m willing to bet that you know exactly how it feels in your physical body when you are overwhelmed, stressed, or anxious. Many of us can recognize these symptoms. It’s the breaking of them and their patterns that become hard. It can be helpful to write a plan down so that you are not trying to break the pattern on the fly. By thinking about it in advance, you increase your chances of doing the thing(s) that you know will help in the moment.
Joy & Calm.
What brings you joy or pleasure?
Schedule joy into your week! Make sure you do at least one thing each day that brings you joy.
What brings you calm?
Schedule calming moments throughout your week.
I know that being outside in the sun and fresh air bring me ultimate peace so I have scheduled morning and evening walks each day, as well as, I will take a slow morning elixir out on the patio to start each day without my phone. Reading, baking, board games, and talking with my loved ones bring me joy and laughter so I plan to incorporate these things daily. I have set an alarm on my phone to remind me when to shut down screens for the evening and begin to read.
Hopefully, something(s)here has sparked some ideas and plans that will support you during this election period. If you’re not sure where to start, just pick one thing with conviction and pay gratitude for gifting it to yourself (and community) each and every day. Remember to take care of yourself, your neighbor, your loved ones, and know that you are not alone.
What is one thing will you do this coming week to support your well-bring and reduce the impacts of stress? Let us know in the comments below.
