When news about political events, especially something as charged as American election results, starts to fill every headline and social feed, it’s easy to feel overwhelmed—especially if you have ADHD. Hearing about the current numbers, especially if Donald Trump is leading, can make you feel lost and spiraling, wondering how this will impact everything. Here are some grounded ways to manage those intense emotions and find a bit of steadiness amidst all the chaos.
1. Acknowledge the Impact but Limit Your Exposure
Set Specific News Check-in Times: It’s natural to want to keep refreshing news pages for the latest results, but try to limit it to once or twice a day. Constantly checking not only feeds anxiety but often makes it harder to focus on your own day-to-day life.
Choose Balanced Sources: Following less sensationalised news outlets can help you feel more informed and less overwhelmed. Quality sources that offer balanced updates are often better for your mental health.
2. Ground Yourself in Small, Manageable Actions
Take Local Steps: While global politics may feel beyond reach, local action is often within our grasp. Volunteer or engage with causes you care about in your own community, where you can see a tangible difference and feel more empowered.
Focus on Small Wins: Small acts of kindness—like checking in on friends, sharing your concerns, or offering support to others—add up and help you feel a sense of purpose, even when the bigger picture seems bleak.
3. Create Spaces Where You Can Breathe
Designate ‘News-Free’ Zones and Times: Take intentional breaks from the news. Whether it’s putting your phone in another room or switching off notifications, give yourself permission to disconnect. Try setting aside evenings or weekends as news-free times to fully recharge.
Protect Your Night Routine: Avoid scrolling before bed, as this can stir up anxious thoughts and make it difficult to sleep. Instead, focus on things that comfort you—a good book, a warm drink, or music that calms you.
4. Find Comfort in Mindfulness and Grounding Techniques
Pause and Take a Breath: When you feel that familiar sense of panic rising, pause and take a few deep breaths. Try a breathing exercise, like inhaling for four counts, holding for four, and exhaling for four, repeating as needed. Grounding yourself in this way can reduce the emotional flood.
Anchor Yourself in the Present: Identify the things around you that feel safe, stable, and familiar. Let those things remind you that, while you may be worried about the future, right now you are okay.
5. Channel Your Emotions into Something Productive
Express Your Thoughts Creatively: Use the intense emotions you’re feeling to fuel something constructive, like art, writing, or a hobby you love. Creative expression often provides an outlet for what words alone can’t express.
Take Breaks When You Need Them: Recognise when the news is making you feel anxious or out of control. Use these moments as cues to step away and engage in something comforting or enjoyable to help you reset.
6. Show Compassion to Yourself and Remember Your Limits
Acknowledge You Can’t Fix Everything: The desire to help or make things better is natural, but there’s only so much one person can do. Give yourself grace and remember that protecting your mental health is a valid priority.
Be Kind to Yourself: If you feel like you’re struggling, remind yourself that many people are feeling the same way. Overwhelm in moments like these is completely natural, especially if you experience emotions intensely with ADHD.
7. Lean on Supportive People and Communities
Share Your Feelings with Others: Talking with friends, family, or people who understand can lighten the emotional load. Sometimes, voicing your fears and frustrations out loud takes away some of their power.
Join Online Communities: ADHD support groups or forums often have members who are going through similar emotional struggles and can share helpful tips. Knowing you’re not alone can be incredibly grounding and comforting.
It’s natural to feel lost when the world seems out of control. But protecting your mental health and setting firm boundaries around news intake isn’t about ignoring reality; it’s about preserving your energy so you can engage meaningfully with what matters most to you.
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