Stressed out about the election? Here are five ways to cope.

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If you are experiencing worry or stress about this upcoming election, you are far from alone. As Election Day nears, Americans face an outcome that will affect the next four years of our country — and well beyond.

My 15-plus years as a psychotherapist have provided insight on how to cope, even during times of sweeping uncertainty. In addition, my 9-year-old daughter was born with a rare genetic condition and requires around-the-clock care, which has given me a unique perspective on coping with ambiguity — and plenty of opportunities (some might say too many opportunities) to cultivate a greater acceptance of an unknown future.

In reality, we are always surrounded by uncertainty. We have no idea what a day or year or decade will actually bring. And yet, there are things you can do to improve your well-being amid this trepidation.

Do what you can to help, and then rest

Focus on what you can do. Take a tangible action step toward what you want for this country. Start by getting outside of yourself. Volunteer to drive a neighbor with limited mobility to the polls, donate financially to a cause you believe in, reach out to a campaign to inquire about any last-minute needs or be of use to others in some way. Host an election night watch gathering in your home with friends, provide snacks and commiserate together. When so much threatens to pull us apart as a nation, be a person who brings people together. Acts of kindness have been linked with greater levels of well-being.

Once you have done what you can do — when you have finished making your contribution — work on accepting that you are not in control. Prioritize rest in order to restore yourself. Incorporate a soothing activity such as meditation or exercise to discharge stress.

Lean into relationships

As journalist Dan Harris says in his podcast: “Never worry alone.” Being around others who care can be relieving. The research linking strong relationships with improved mental and physical health is astoundingly clear. The harder part is developing those close ties and maintaining them, especially during a more divisive period. The organization Braver Angels seeks to bridge the cross-partisan divide and offers many resources for building connections across the political spectrum.

If you are in relationships with people who don’t know you need more support right now, share that you desire their help. Provide a positive request of how they can assist, such as, “I have been feeling anxious about the election. Would you be up for checking in more often over the next few weeks?” or “I am overwhelmed by this close presidential race. Can we get a walk or a coffee on the calendar?” Being specific about what you want will increase your chances of getting it. Reaching out is key. And like exercise, try this even when you don’t feel like it.

Come back to the present

Avoid unhelpful projections about the future and instead ask yourself these two questions: “What is happening now?” and “What is going on today?” It is human and understandable to project the worst-case scenario onto the future. But worry won’t protect you — or the people you love — and can create a more tense environment. Research also suggests that worry impedes problem-solving. Do your best to bring yourself back to this moment, which will spare you the stress of what your mind imagines (and is often worse than what actually occurs).

Engage with other interests, including the outdoors

Notice how your media consumption is affecting your mood. Avoid oversaturation of political content and conversations, especially those that cause distress. Hobbies can provide needed breaks from the news cycle. A spiritual or religious practice may also help illuminate the bigger picture beyond this period of time.

Nature is a well-documented balm for those craving respite. When caregiving consumes my life, I turn to the wooded trail near my house for solace and perspective. Exposure to nature is connected with decreased levels of rumination and anxiety with boosts in overall well-being. Even 10-20 minutes in nature may be sufficient enough to make an impact.

Plan for connection and soothing activities on Nov. 6

I often encourage my therapy clients to thoughtfully plan before a potentially difficult or lonely day (including grief anniversaries or other unconventional holidays) arrives to boost support and provide comfort. For those who are worried about the outcome of this election, make a plan for Nov. 6. Do not wait until the day comes. Creating structure ahead of time — including soothing or pleasurable activities — can make the day more manageable. For example, if you tend to isolate when feeling anxious, schedule a walk or even a phone call with a friend. Planning something to look forward to can also reduce stress. Given that we may not know the final results of the election for some time, you may want to pack your schedule with relieving experiences beyond that first 24-hour period.

We don’t know how this election will go, but we know that our country has survived many fierce trials and challenging periods. We know that there are millions of people who care about the future of our democracy, and that we are a resilient bunch.

If you are experiencing chronic worry or any other pervasive health condition, talk with your doctor or a qualified mental health professional. This article is for informational purposes only, does not constitute medical advice and is no substitute for professional medical diagnosis, advice or treatment. If you, or someone you know, is experiencing a mental health crisis, get help immediately through your local emergency room or call 988, the National Suicide and Crisis Lifeline.

Emma Nadler is a Twin Cities-area psychotherapist, speaker, and the author of “The Unlikely Village of Eden: A Memoir.”