Bracing for Election Night
Given the intensity of a volatile campaign season and what feel to many like major implications of the results, election night can be intense for anyone. If you’re in benzo recovery and already managing anxiety though, the added stress of social and political tensions might feel especially overwhelming right now. If that’s you, take a breath. You’re not alone in feeling this way, and there are ways to help yourself stay grounded and calm as you navigate the evening and the days that follow.
1. Your Wellness Comes First
Start by reminding yourself that your well-being is the priority tonight, not the election results. The vote outcome is beyond your control, but your peace of mind? That’s something you can protect. Tonight, try to shift the focus inward and ask, “What do I need to feel steady and supported right now?” Sometimes, it’s okay to give yourself permission to take a step back from the noise. Whatever it takes, prioritize your peace.
2. Set Boundaries with Media Consumption
Scrolling through news or social media might feel like a way to stay connected—but it can also become a source of constant stress. You don’t need to keep checking updates every few minutes. Decide on specific times you’ll check for updates, if at all. Setting boundaries might feel odd at first, but each minute you choose peace over news is a gift to your well-being.
3. Have Calming Tools Ready
When stress spikes, it helps to have a few calming tools on hand. Here are a few simple ideas:
- Deep breathing: Take a slow, deep breath in through your nose for four seconds, hold for four, then exhale through your mouth for four. Repeat until you feel a bit calmer.
- Progressive muscle relaxation: Start at your feet and slowly tense, then relax each muscle group moving up your body. This can help release physical tension that often comes with stress.
- Grounding exercises: When anxiety builds, use the “5-4-3-2-1” technique to help center yourself. Look around and name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
These techniques might seem simple, but they can work wonders in calming the mind.
4. Have a Plan for Staying Present
Being in the present moment is one of the best ways to keep election night anxiety at bay. Mindfulness isn’t about ignoring your feelings but observing them with compassion and without judgment. Notice your thoughts: “I’m feeling super anxious right now.” Instead of letting the feeling take over, recognize it, and remind yourself it’s okay to feel this way.
If you’re struggling to stay present, try something immersive like listening to a favorite playlist, cooking, or doing a creative activity. Sometimes, a little distraction can be a great way to keep your mind from spiraling.
5. Connect with Supportive People
Anxiety thrives in isolation, so don’t hesitate to reach out to supportive friends or family members. Sometimes just knowing someone is there to talk if things get too overwhelming can be enough to bring some comfort. If you feel comfortable, let someone close to you know how you’re feeling. They might be able to provide the reassurance and companionship that make a big difference on a tough night.
If you’re part of a recovery or support group, consider touching base there too. Whether it’s a quick message exchange or a supportive post, these connections can remind you that you’re not alone in this.
6. Acknowledge What You Can and Can’t Control
One reason election night is so stressful is the feeling of being out of control. But there are ways to shift your perspective. Try making a list with two columns: things you can control (like your own actions, thoughts, and reactions) and things you can’t control (like the election outcome or others’ opinions). This simple exercise can offer a bit of mental relief. Even if you can’t control everything, remember there are still things within your reach.
7. Ground Yourself in Gratitude
When the mind races with worries, grounding yourself in gratitude can bring a bit of peace. You don’t have to push away your concerns, but taking a few moments to reflect on things you’re grateful for can shift the energy. Maybe you’re thankful for ice cream, a warm home, supportive people in your life, or even the courage it’s taken to stay on your recovery journey. Let those small blessings anchor you tonight.
8. Plan for Restful Sleep
Sleep can be hard to come by in benzo recovery and more so on a night filled with anticipation, so try to create a gentle routine that invites calm before bed. Turn off screens an hour before bed, dim the lights, and engage in a relaxing activity, like reading or a warm bath. You could even try a guided meditation—like yoga nidra—or some gentle stretches to help wind down.
And remember, if your mind is still racing, it’s okay. Try not to force sleep; instead, focus on just lying down, letting your body rest even if your mind is busy. Sleep may come eventually, but giving yourself permission to rest without pressuring yourself to fall asleep can ease the tension.
9. Be Kind to Yourself
Tonight, and in the days that follow, treat yourself with the same kindness you’d offer a close friend. You’re already managing so much, and there’s no shame in finding this time challenging. If you slip into worry, give yourself grace. If you find yourself needing to step away from conversations or media, do so without guilt. If your favored candidates don’t win, allow yourself to grieve a bit if needed. Your mental health deserves the same care and respect that you offer others.
10. Take It One Moment at a Time
The journey through election night and the aftermath can’t be a sprint for everyone. If you find yourself feeling overwhelmed, take it moment by moment. Remind yourself that each moment of calm, each deep breath, each kind word to yourself is a victory. You’re doing the best you can, and that’s enough.
Closing Thoughts
In the end, remember you’re not alone in this. Many people feel the weight of uncertainty on nights like these, and it’s okay to feel anxious. But with gentle self-care, support, and a bit of kindness toward yourself, you can make it through. Hold on to hope, and remember that no matter the outcome, you have the strength within to face tomorrow. You’ve already come so far.