Halloween approaches, and right behind it, the presidential election in the U.S. Friends and clients alike are expressing anxiety about the outcome–will it be a “trick” or a “treat”?

It’s normal to feel on edge about something outside one’s control, something that matters in a big way. If fretting could influence the outcome, I would be happy to go into overdrive, but unfortunately fretting only makes me miserable along the way. It’s a colossal energy drain.

Still, feeling anxious is a normal human response to uncertainty. It signals us that something matters, that we prefer a specific thing to happen or not happen. Anxiety can help you zone in on what’s important to you, so in that respect it’s not harmful. But when anxiety gives way to chronic agitation and “fight or flight” responses, it’s time to wrangle that response as steadily and kindly as you can.

Some possible interventions:

Manage your “incoming.” It is tempting to check the news a lot, since things are happening fast and furiously. If you do read/listen to the news, ask yourself after:

-How do I feel? (If you feel more rattled or jumpy, take note. Consider a news “fast” for the next 24 hours while you recalibrate your nervous system.)

-Was that “news” actually news, or simply someone’s latest speculations? (Unless speculation becalms you, it’s best to avoid it.)

-What should I do next? (Maybe nothing, but maybe a calming activity.)

Increase your awareness of your energy and anxiety levels. You can’t help yourself if you’re not “in there.” Anxiety often takes us out of our bodies, focusing us out of the present and onto a future catastrophe.

To come back to yourself, try:

-Saying out loud, “I’m anxious.” (Naming it decreases the impact of it in the emotional brain, and also brings self-awareness and validation.)

-Taking three belly breaths, making sure that your exhalation is longer than your inhalation. Drop your shoulders on each exhalation.

-Putting your feet on the floor (or better yet, barefoot on the ground.) Send your awareness to your feet. Notice that you are supported.

Connect with others. Remembering that people can be kind, loving, and fun is salve for the soul. Seek out the company of people you love and enjoy.

Lastly, remember that your nervous system is reacting to “not knowing.” Humans WANT to know, we don’t like ambiguity and uncertainty, and will manufacture “realities” in our heads to help us feel more in control. My mantra lately—especially when I’ve been hooked by a speculation that scares me—is NO ONE KNOWS WHAT WILL HAPPEN.

We will live in the mystery for a bit longer, until we DO know. In the meantime, we can buffer our nervous systems from the tumult by limiting our exposure to speculation, acknowledging and managing our anxiety, and holding hands with others.

Then, when the election outcome is unmasked, we can take another breath and meet the outcome, together.