We acknowledge this is a scary and stressful time with the news of the election. You are definitely not alone if you are feeling scared, mad, angry, or confused. It’s important to acknowledge and feel these things. You are allowed to feel the way you feel. One thing we want you to remember is that we will always be here as a free resource. We will continue to fight for every LGBTQ+ person.
Prioritizing self-care is essential for maintaining both your mental and physical health, and here are some ways to practice self-care.
Name your emotions and acknowledge them.
It’s important to acknowledge your emotions. Try naming your emotions by talking to someone you trust, journaling, or even speaking with a therapist. Expressing your emotions is the first step in processing them.
Limit your time on social media or reading news outlets.
Why am I saying limit your time on news outlets while you’re on our website or app?!? Sounds a little bit crazy, doesn’t it? It can be important to read some of the news and latest updates about this election, but it can also be overwhelming and can increase your stress levels. Try your best to limit your time on media outlets. When you do look at them, make sure to check in with yourself. Try not to let it be the first thing you look at in the morning or the last thing you read before you go to bed.
Ground yourself.
When you start to feel overwhelmed, try some grounding techniques to help you reconnect with the present moment. Here are three simple techniques.
My personal favorite is the 5-4-3-2-1 technique: Name five things you can see: Look around and identify five things you can see. Then name four things you can touch: Notice four things you can physically touch or feel (e.g., the texture of your clothes, the ground beneath your feet). Next is three things you can hear: Pay attention to sounds around you, such as birds, the hum of a fan, or distant traffic. Then do two things you can smell: Identify two distinct smells, if possible. Last is one thing you can taste: Focus on the taste in your mouth, or take a sip of water or a piece of candy.
Body Scan: This technique encourages relaxation and awareness of your body. Start by noticing how your toes feel, then move up through your feet, legs, hips, stomach, chest, arms, neck, and head. As you focus on each body part, try to relax any tension you may feel.
Breathing: Slow, deep breathing can help calm your nervous system and focus your mind. Try Box breathing: inhale for a count of four, hold for four, exhale for four, and hold again for four. Another great breathing technique is 4-7-8 breathing. Inhale through the nose for four seconds; hold your breath for seven seconds, then exhale through your mouth for eight seconds. Notice how your lungs expand when you inhale, and feel how your lungs contract and the air leaves your body when you exhale.
Practice: The more you practice grounding techniques, the easier it becomes to use them when needed. Use what works best for you. Try different ones to see which feels most effective for where you are at.
Engage in physical activity.
I’m sure you’ve heard of the “stupid mental health walk.” It’s actually not as stupid as you might think. Researchers have found that a simple 20-minute walk can reduce the risk of depression by 16% and the odds of major depression by 43%.
For additional support, please explore our comprehensive mental health resource list and health & wellness resources. If you are in need of immediate help, call 988.
Remember, you’re not alone, and we’re here to support you every step of the way.
