Election triggers
Navigating a day after being triggered by election results can be challenging, especially when trying to stay sober. Strong emotional reactions to political events are common and can be particularly intense for those in recovery, but with careful planning and self-care, you can make it through the day without compromising your sobriety. Here’s how:
1. Acknowledge Your Feelings
Start by validating your feelings rather than trying to push them away. It’s normal to feel stressed, disappointed, angry, or even fearful after an election. Allow yourself to feel these emotions without judgment, and remember that acknowledging them can prevent them from building up and becoming overwhelming.
2. Limit Your Exposure to News
The news cycle can be intense, and constant updates may reinforce negative feelings. Try setting boundaries by limiting your exposure to news and social media for the day. You might check the news briefly in the morning and then avoid it for the rest of the day to protect your mental space.
3. Connect with a Supportive Community
Reach out to friends, family, or a recovery group to talk about how you’re feeling. Being with others who understand or share your concerns can be comforting. You might even join a virtual support group if you're not able to meet in person. Discussing your feelings and listening to others’ experiences can be a powerful reminder that you’re not alone in this.
4. Practice Healthy Distractions
Use healthy distractions to help shift your focus from the triggering event. Engage in activities you enjoy, such as going for a walk, reading, doing a creative project, or trying a new recipe. Physical movement, even if it’s just a short walk, can help release tension and refocus your mind.
5. Use Grounding Techniques
Grounding exercises can bring you back to the present moment and help manage overwhelming emotions. Simple techniques like deep breathing, counting objects around you, or holding a cold object (like an ice cube) can be surprisingly effective at reducing stress and keeping you anchored when you’re feeling triggered.
6. Remind Yourself Why Sobriety is Important
Think back to the reasons you chose sobriety and the progress you’ve made. Reflect on how sobriety has positively impacted your life and the goals you’ve achieved because of it. Consider journaling or writing down a few key reasons why staying sober matters to you, as these reminders can provide clarity and motivation.
7. Practice Self-Compassion
Give yourself permission to take it easy. You don’t need to have everything figured out today, and you don’t need to put extra pressure on yourself. Self-compassion can mean taking breaks, practicing affirmations, or even treating yourself to a relaxing activity.
8. Plan for the Evening
When the day winds down, plan some peaceful evening activities to help you decompress. A calming routine, like a warm bath, watching a comforting movie, or enjoying a book, can provide a sense of closure to the day. Be intentional about going to bed at a reasonable hour to start fresh tomorrow.
9. Reach Out to Professional Support if Needed
If the triggering emotions feel unmanageable, reach out to a therapist, counselor, or support line. Professional help can provide tools to cope with specific triggers and navigate difficult times with strategies tailored to your unique needs.
10. Reflect on What’s in Your Control
Elections remind us that some things are out of our hands. Focus on what you can control, including your actions, reactions, and commitment to staying sober. Recognize that your strength and resilience will carry you forward, no matter the political landscape.
Remember: Triggers are temporary, but your commitment to sobriety is a lifelong journey. By taking things one day at a time and focusing on self-care, you’re building resilience and creating a foundation that can withstand future challenges.
