Journaling to Manage Election Stress
The election has taken place, yet for many, the uncertainty remains. Those who supported the winning side may now wonder if the promises made will be fulfilled, while others feel anxious, fearing that the worst predictions might come true. If you’re experiencing a mix of emotions and struggling to process it all, journaling can be a powerful way to release anxiety and gain perspective.
Journaling offers a safe, private space to explore your feelings, sort through stress triggers, and cultivate clarity. Here, we’ll dive into specific journaling techniques designed to help you manage post-election stress, reconnect with yourself, and find calm during these uncertain times.
Why Journaling Works for Reducing Election Stress
Journaling is effective for managing anxiety because it lets you express your thoughts without judgment, helping you gain perspective and feel less overwhelmed. Here’s how it can help specifically with election stress:
Releases Tension: Writing out your worries allows you to release the emotional weight, creating a sense of relief.
Provides Clarity: Journaling helps organize and clarify your thoughts, making it easier to identify what’s really bothering you.
Increases Self-Awareness: Regular journaling encourages introspection, helping you understand your triggers and patterns.
Creates a Safe Space: Your journal is a private space to express opinions, frustrations, or anxieties without any outside influence or judgment.
Let’s explore some effective journaling exercises that you can use during election season to relieve stress and restore peace.
1. Free-Writing to Release Tension
Free-writing is one of the simplest and most effective forms of journaling. It involves writing continuously without worrying about grammar, spelling, or structure. This “stream of consciousness” approach lets you release pent-up emotions and thoughts.
How to Practice Free-Writing:
Set a Timer: Start with 5-10 minutes, setting a timer to keep you focused.
Write Continuously: Begin writing whatever comes to mind, even if it feels random. The goal is to let your thoughts flow without editing.
Allow for Messiness: Don’t worry about neatness or making sense. Just let everything out, no matter how jumbled.
Reflect: After the timer goes off, take a few moments to read what you’ve written. Look for any patterns, insights, or recurring worries.
Free-writing is perfect for releasing the buildup of thoughts and emotions, providing quick relief from stress and helping you feel more clear-headed.
2. “What’s on My Mind?” Check-In
A “What’s on My Mind?” check-in is a simple journaling exercise that involves listing everything that’s weighing on you. This technique is especially helpful if you’re feeling mentally cluttered by election-related anxieties.
How to Practice a Check-In:
Title Your Page: Write “What’s on My Mind?” at the top of your journal page.
List Your Thoughts: Write down every thought, worry, or concern that comes to mind, no matter how big or small.
Review Your List: Once you’ve listed everything, take a moment to reflect. Are there common themes? Are there items that feel less important now that you’ve written them down?
Prioritize or Reframe: You can use this opportunity to identify what truly needs your attention and reframe or release other concerns.
This check-in is a great way to “declutter” your mind, making it easier to focus on the present moment.
3. Gratitude Journaling to Shift Your Focus
Gratitude journaling is a powerful way to reduce stress and reframe your mindset. When election season feels overwhelming, focusing on what you’re thankful for helps you shift away from fear and toward positivity.
How to Practice Gratitude Journaling:
List 3-5 Things You’re Grateful For: Write down things, people, or experiences that you appreciate in your life.
Be Specific: Instead of general statements like “I’m thankful for my family,” try to focus on specific things, like “I’m grateful for my sister’s support during a tough week.”
Reflect on Why: Spend a few moments reflecting on why you’re grateful for each item, which deepens the positive emotions.
Gratitude journaling can be a simple but effective way to lift your mood and remind you of the good in your life, even during stressful times.
4. “What Can I Control?” Reflection
Election season can make us feel helpless or anxious about things beyond our control. A “What Can I Control?” reflection helps you identify what’s within your power to influence, reducing feelings of helplessness.
How to Practice a Control Reflection:
Divide Your Page: Draw a line down the middle of your journal page. Label one column “Things I Can Control” and the other “Things I Can’t Control.”
List Your Thoughts: In the “Things I Can Control” column, write down actions you can take to manage your anxiety, like practicing self-care or setting boundaries. In the “Things I Can’t Control” column, list things outside your influence, like election results or others’ opinions.
Focus on Your Actions: Review your list and focus on actions within your control. This can help shift your energy toward positive actions rather than worrying about things you can’t change.
This reflection exercise can be grounding and empowering, helping you feel more in control of your responses to stress.
5. Visualization Journaling for Calm and Clarity
Visualization journaling helps you picture a calm, peaceful outcome or a comforting mental image, which can reduce anxiety and offer a break from stress. This technique allows you to mentally “escape” the intensity of election season.
How to Practice Visualization Journaling:
Choose a Positive Image: Think of a comforting place, event, or outcome that brings you peace—such as sitting by a calm beach, a happy family gathering, or a peaceful election day.
Describe It in Detail: In your journal, describe this image in as much detail as possible, including colors, sounds, and feelings.
Reflect on How It Feels: After writing, take a few moments to reflect on how this visualization makes you feel. Notice any changes in your mood or stress level.
Visualization journaling gives your mind a break from election stress and allows you to find a sense of calm.
6. Prompted Journaling to Gain Insight
Using specific prompts can guide you through deeper reflection and provide insights into your thoughts and feelings. Here are a few prompts that are especially useful for election-related stress:
“What’s one thing I can do to stay calm today?”
“How would I like to feel this election season?”
“What’s one positive thing I can focus on, even during times of uncertainty?”
“What does self-care look like for me right now?”
Write freely in response to each prompt, allowing yourself to explore your thoughts fully.
7. “Letting Go” Journaling
A “Letting Go” exercise helps you release thoughts, emotions, or fears that are no longer serving you. It’s especially helpful if election season has triggered old fears or frustrations.
How to Practice Letting Go Journaling:
Title Your Page “Letting Go”: Write this at the top of your page to set your intention.
List What You Want to Release: Write down any thoughts, worries, or stressors you’d like to let go of. Be as specific as possible.
Visualize Releasing Them: After listing everything, close your eyes and imagine these worries leaving your mind. Visualize yourself feeling lighter and more peaceful.
Letting go journaling can bring immediate relief by helping you mentally “release” what no longer serves you.
How Journaling Complements the Election Anxiety Relief Program
While journaling is a powerful standalone tool, some may benefit from additional support to handle election-related stress. The Election Anxiety Relief Program includes resources like Brainspotting sessions, EFT tapping, and guided meditations to offer deeper relief. Combined with a journaling practice, these tools create a well-rounded approach to handling stress effectively.
Finding Calm with a Nightly Journaling Routine
Election season doesn’t have to overwhelm you. By creating a regular journaling routine, you can release anxiety, gain clarity, and reclaim your peace of mind. Whether you’re free-writing, reflecting on gratitude, or letting go of stressors, journaling provides a safe and private way to process your thoughts and manage election anxiety.
If you’re looking for deeper support, consider exploring the Election Anxiety Relief Program to find more ways to navigate this season with calm and balance.