On being… An election year
As I settled into life in America in 2022, the mere mention of politics was often been accompanied by hushed tones, and an unmistakable undercurrent of dread. As we transition into 2024, the specter of dread has been joined by an unsettling anxiety about the future. In this blog post, I aim to delve deeper into these emotions and explore effective ways to manage them. My goal is to ensure that your year doesn't succumb to a cycle of endless rumination and fear.
Dread and fear, both potent emotions, are inherently future-facing. They are triggered by narratives woven by the Rooted Mind, the part of our psyche responsible for generating thoughts, feelings and urges. This stands in contrast to the Conscious Mind, which houses our wisdom, kindness, values and logic.
In this context, the stories fuelling anxiety and dread revolve around the uncertainties of the upcoming election —stories of potential violence, misinformation and fear propagated by the candidates themselves.
In my work with clients, understanding and dismantling barriers to achieving personal goals is a crucial aspect. To aid this process, I employ the ABC Exercise, a tool designed to shift perspectives. If the impending election is causing you anxiety, consider undertaking this exercise, which I've attached for your convenience.
Within the ABC Exercise, 'A' represents the activating event, or trigger, for anxiety. For example "Thinking about the election." Moving to the 'B' column, we identify beliefs, starting statements with "I worry that..." These worries may include concerns about the country's fate, potential violence or how the outcome could affect your personal circumstances. For example, “I worry that the country will suffer”.
Transitioning to the 'C' column, we explore emotional, psychological and behavioral consequences. Emotional outcomes include anxiety and dread, while behavioral consequences may manifest as rumination, avoidance of the news or discussing the election incessantly. Psychological manifestations could range from a heightened heart rate to loss of appetite.
Once we've clarified the reasons for our anxiety, we can employ the 4-step Change Process to cope with these emotions effectively.
Step one involves Focus Reset, aiming to create distance between the Conscious Mind and the Rooted Mind. Grounding yourself in the present by observing your surroundings can be a helpful starting point. To delve deeper into Focus Reset, you can explore more in my podcast, "On being good enough..."
Moving to step two, self-compassion becomes crucial. It entails accepting our emotions rather than pushing them away. In the context of an election year, this involves acknowledging that it's okay to feel anxious. For those finding self-compassion challenging, envision being part of a support group for election-related anxiety. Would you shame others in the group or offer kind words?
Step three, Reframing, is essential for addressing anxiety during this election year. Reframing involves asking whether acting on our fears has been helpful. This perspective shift can guide us away from unhelpful behaviours like excessive news consumption or social media scrolling. The Mirror Test is another tool, prompting us to reflect on our actions each day.
The 5-minute question, a key tool, asks “Is there anything I can do about the election in the next 5 minutes?” If yes, take action. Actions could include joining the campaign you support. if not, ask how you can shift focus away from rumination.
This brings us to the fourth step, Mindful Valued Living. Ask yourself if you want 2024 to be a lost year consumed by Rooted Mind stories and anxiety. If not, identify and prioritise your values—family, friends, health and joy. The Valued Living Questionnaire, attached for your reference, can help uncover these values.
To track valued living activities, consider using the ACE Log, which I've also attached. This log can help you stay mindful of engaging in activities aligned with your values.
In conclusion, as the year unfolds, remember the mantra: "Change the things you can change, accept the things you can't." If you, or someone you know, is grappling with these issues, don't hesitate to reach out. I am more than willing to arrange a call and provide support on this year’s journey.
Take care,
James