Introduction

As the election approaches, many of us feel heightened stress—whether through disrupted sleep, a preoccupation with news, or an inability to focus. It’s as if we’re constantly under threat. This sense of danger from both what the election outcome will be, as well as what the resulting consequences, feels overwhelming.

Although we can’t control the outcome, we can control how we manage our stress. Here are some effective strategies to help you stay calm and resilient during this time.

 

1. Practice Diaphragmatic Breathing

Diaphragmatic breathing, or deep breathing, is a powerful tool to help manage stress. When we control our breath, we can influence our body’s stress response and create a feeling of calm.

How to Practice:

– Inhale Slowly: Breathe in through your nose, imagining air filling your lungs and belly like a balloon.

– Exhale even slower: Breathe out through your mouth, as if blowing through a straw, making each exhale long and slow.

-Repeat as many times as needed.

Benefits of Diaphragmatic Breathing:

– Slows your heart rate

– Eases muscle tension

– Promotes a calmer, more grounded state

Tip: The slower you take your breaths while still being comfortable, the more effective this technique will be in easing stress.

 

2. Engage in Mindfulness

Mindfulness is the practice of focusing on the present moment without judgment. It helps us let go of worries about things we can’t control and stay grounded. You can practice being mindful of any activity, although focusing on activities you enjoy can enhance relaxation and appreciation for the moment.

Examples of Ways to Practice Mindfulness:

– Mindful Walking: Pay attention to what you see, hear, and feel as you walk. Notice the colors of the trees, the shape of clouds, the feeling of the sun on your skin, or the sound of the wind. Notice the sensation of walking and the ground beneath your feet.

– Mindful Eating: Focus on the smell, taste, texture, and temperature of each bite. Eat slowly and savor the experience without distractions.

– Mindful Showering: Notice the warm water on your skin and the sound of the water as it hits the surface. Let your attention rest fully on the experience.

– Check-in with all 5 senses: Notice what you see, hear, touch, taste, and smell in whatever situation you are in currently. Experience it with curiosity and let go of the need to label it or judge it.

Tip: When your mind wanders back to election worries, gently acknowledge the thought, then bring your focus back to what you’re experiencing in the present moment.

Mindfulness reminds us that there are still pleasant, enjoyable moments to be found, even when life feels overwhelming. It can serve as a safe anchor in the storm.

3. Practice Acceptance

Acceptance is an important part of mindfulness, but it’s also a powerful strategy on its own. Acceptance means acknowledging what is true without struggling against it or trying to change things beyond our control. Acceptance is not approving of something, liking it, or supporting it.

How to Practice Acceptance:

– Use an Acceptance Statement: This could be as simple as, “I accept that [election outcome] is beyond my control.” Keep it fact-based and avoid predictions about the future.

– Practice Physical Acceptance: While thinking about the stressful thought, relax your muscles, open your hands with palms facing up, or sit in a relaxed posture. Use your body to signal acceptance to your mind.

Why Acceptance Helps:

– Pain is a normal part of life, but suffering occurs when we resist or amplify that pain. Pain is distress related to the election while suffering is ruminating, continuing to focus on the negative thoughts and emotions, which increases the distress and distracts you from all the other things in life that are important to you.

– Acceptance allows us to stop struggling against what we can’t change, reducing distress and helping us focus on what we can control.

4. Shift Perspective with Comparison

Our minds naturally focus on potential threats and try to anticipate danger. This is protective but can make us feel anxious about things that haven’t happened yet or may never happen.

How to Put Things into Perspective:

– Remember Personal Past Challenges: Think about past difficult times you’ve managed to overcome. Remind yourself that you’ve handled stress before and come out stronger.

– Reflect on our shared past: Recall times in the history of this country when things have been worse and in what ways they are better now.

– Consider a Global Perspective: Acknowledge that while there are challenges in this country, many people in the world face even greater struggles. This doesn’t invalidate your feelings, but it can help reduce catastrophic thinking.

This shift in perspective can help calm our minds by de-catastrophizing the current situation. We may even be able to feel gratitude for what we do have.

Conclusion

I hope these evidence-based strategies provide some relief from the stress surrounding this election. While coping skills won’t eliminate distress or make everything okay, they can help you survive an emotionally challenging time. Be as kind to yourself as you would be to a friend. Allow space for your emotions—whether they’re grief, anger, or anxiety—but don’t let yourself drown in them.

Take care of yourself physically, mentally, emotionally, and spiritually. It’s okay if you’re not operating at your usual level. As divided as we may be politically, we’re united in the stress and uncertainty we feel about the future. Use these tools as a safe harbor to wait out the storm, and hold onto hope for calmer days ahead.

If you’re feeling overwhelmed by stress or anxiety, don’t hesitate to reach out. Call or email me today to schedule a free consultation and explore how therapy can provide you with additional tools to navigate these challenging times.