I’m sure you’ve heard from the candidates, politicians, and media how important the 2024 presidential election is. However, many of the comments might be stressing you out even more, as we are technically only three months away from the election that will ultimately determine what this country will look like – whether you’re considering voting for Vice President Kamala Harris or former President Donald J. Trump. This election is fraught with pressure for Black women because we find ourselves in this race, which is unprecedented and comes with several burdens, one of which is the way we are portrayed in the media, as unsavory comments about Black womanhood, culture, and appearance have reared their ugly head.

Most Black women wonder if America will ever accept us in the highest position of power, despite our many qualifications. Others wonder how this election and its outcome will continue to impact our quality of life. To help you get through the final months of election season, we decided to share some simple self-help tips from psychotherapist Meghan Watson to help you find your center in stressful situations. Check them out below.

Schedule offline breaks:

It’s normal to feel overwhelmed and exhausted. One effective self-care tip is to schedule offline breaks. Log off occasionally and turn off the election news cycle.

You may not be able to change the world, but you can change how much contact you have with the things that drain your mental and emotional energy without thinking about renewing those precious resources. It’s great to be in the know; sometimes it makes sense to take a step back and go offline.

Similarly, edit your social media follower list:

Unfollow accounts that cause stress and excessive anxiety or unhealthy coping strategies and panic. Instead, read news sources that are nourishing rather than anxiety-provoking and overstimulating.

Regulate (use coping tools) and reconnect (cultivate community):

Regulating our mood and emotions (also known as grounding) can be helpful when we’re faced with stressful and traumatic triggers and situations that we feel unable to cope with and deal with. It’s important to note that regulation isn’t usually an effective long-term solution to overwhelming and trauma-related triggers and stressors. It’s simply a set of tools to help us become aware of our surroundings, temporarily reduce stress by focusing on things outside of the triggers and stressors in question, and ultimately give ourselves more space to decide what we want to do next.

Some regulatory tools you can try:

• A body scan
• Guided mindfulness meditations
• The 5-4-3-2-1 exercise
• Place ice on your forehead, chest and hands.

Activities designed to ground us through conscious connection and emotional support can guide us through experiences of trauma and stress in a safe community. When we cultivate community and practice asking for and giving meaningful emotional support, it is easier to cope with the suffering and challenges that arise when feeling alone, isolated, disconnected, ashamed, and overwhelmed.

Some reconnection examples to try out:

• Ask your loved ones for company.
• Ask a friend for advice, feedback and support
• Long hugs, physical closeness such as holding hands, cuddling with pets.
• Group therapy/ self-help groups/ group exercise courses
• Talk to a therapist
• Journaling/hobbies (reconnecting with yourself)
• Send your friend an SMS / in the community group chat.

Questions to ask yourself when thinking about your media and news consumption:

How does my body feel when I open my social media and news apps shortly before the election?

Are there triggers or disturbing thoughts and images that come up? Who can you talk to about these feelings?

If social media and engaging with news are part of your daily life (e.g., your job), what routines help you reconnect with yourself at the end of the day?