Election season has a way of intensifying stress, especially when it feels like the stakes are sky-high. This year, many people are feeling overwhelming pressure, worried about how the outcome could shape the future. If you’re finding it hard to stay calm amidst the constant news updates, divisive conversations, and social media buzz, mindfulness might be just the tool you need.

Mindfulness techniques help you stay grounded and reduce stress by bringing your focus back to the present moment. These exercises are simple, effective, and can be done almost anywhere. Here’s a look at some quick mindfulness techniques to help you release election anxiety and feel a greater sense of peace.

Why Mindfulness Works So Well for Election Stress

Mindfulness is about bringing awareness to the present moment without judgment. Instead of getting caught up in what might happen or replaying past events, mindfulness encourages you to focus on what’s right in front of you. This practice is particularly helpful during election season because it:

• Reduces Rumination: By focusing on the here and now, mindfulness helps prevent the constant replay of worries and “what if” scenarios.

• Regulates Emotions: Mindfulness practices teach us to acknowledge feelings without being controlled by them, making it easier to handle stress with clarity.

• Calms the Nervous System: Mindfulness exercises, like deep breathing, help to relax the body and reduce the physical symptoms of stress.

The best part? You don’t need any special equipment or a lot of time. Just a few minutes of mindfulness can make a noticeable difference.

1. Deep Breathing Exercise

One of the easiest ways to relieve stress is through deep breathing. When you feel anxious, your breathing tends to become shallow, which can increase tension in the body. Deep breathing helps by calming the nervous system and encouraging a state of relaxation.

How to Practice Deep Breathing:

1. Find a Quiet Spot: Sit comfortably in a chair or on the floor with your back straight.

2. Inhale Slowly: Breathe in through your nose for a count of four, feeling your chest and abdomen expand.

3. Hold: Hold the breath for a moment.

4. Exhale Slowly: Breathe out through your mouth for a count of four, releasing any tension.

5. Repeat: Continue this cycle for 3-5 minutes, focusing on the sensation of your breath.

Deep breathing is simple but highly effective. Whenever election anxiety flares up, try taking a few deep breaths to regain calm and control.

2. The 5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 technique is a mindfulness exercise that uses your senses to ground you in the present. It’s especially useful for breaking out of a mental spiral when you’re feeling overwhelmed.

How to Practice the 5-4-3-2-1 Technique:

1. Look Around: Identify five things you can see around you. Focus on each item and describe it mentally.

2. Listen: Identify four things you can hear. This could be the hum of a fan, distant traffic, or even your own breathing.

3. Touch: Identify three things you can touch. Feel the textures and surfaces around you—a desk, your clothes, or your own hands.

4. Smell: Identify two things you can smell. This might be a candle, your coffee, or just the fresh air.

5. Taste: Identify one thing you can taste. This could be the lingering flavor of your last meal or a sip of water.

This exercise brings your mind back to the present by engaging all five senses. It’s a quick, powerful way to interrupt anxious thoughts and feel grounded again.

3. Body Scan Meditation

The body scan is a relaxing way to connect with your body, releasing any tension that election anxiety may have caused. This practice encourages you to become aware of how your body feels, from head to toe, and let go of any built-up tension.

How to Practice a Body Scan Meditation:

1. Lie Down or Sit Comfortably: Close your eyes and take a few deep breaths.

2. Start at the Top: Begin by focusing on your head and notice any tension in your face, neck, or shoulders.

3. Move Down: Slowly move your attention down through your arms, chest, back, and abdomen. As you focus on each area, consciously relax any tightness.

4. Finish with Your Feet: Continue down to your legs, knees, and finally your feet. Feel the weight of your body against the surface you’re on and let yourself fully relax.

Body scans can be as quick or as long as you like. Even a 5-minute scan can leave you feeling more relaxed and aware of any physical symptoms of stress.

4. Labeling Your Thoughts

When anxiety peaks, our minds often race with scattered thoughts and concerns. A simple way to ease this mental overwhelm is by labeling thoughts as they arise. This technique helps you become an observer of your mind, instead of being swept away by your thoughts.

How to Practice Thought Labeling:

1. Pause and Observe: When you notice a stressful thought, pause and simply acknowledge it.

2. Label It: Give the thought a simple label, like “worrying,” “planning,” or “doubting.”

3. Let It Pass: Once you’ve labeled the thought, imagine it passing by, like a cloud drifting in the sky.

This technique works because it creates a bit of distance between you and the thought. Instead of identifying with your thoughts, you’re simply observing them, which can ease feelings of anxiety.

5. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing each muscle group in the body. PMR reduces anxiety by helping you focus on the sensation of release, which can ease both mental and physical stress.

How to Practice Progressive Muscle Relaxation:

1. Sit or Lie Down Comfortably: Close your eyes and take a few deep breaths.

2. Start with Your Feet: Tense the muscles in your feet for a count of five, then relax them.

3. Move Up the Body: Next, tense your calves, then your thighs, working your way up through each muscle group—abdomen, chest, arms, shoulders, neck, and finally your face.

4. Focus on Release: As you release each muscle, pay attention to how it feels to let go of tension.

PMR is effective because it not only helps you identify areas where stress is held but also creates a noticeable sensation of relaxation.

6. Mindful Walking

If you feel restless or unable to sit still, mindful walking can be a great way to relieve stress. This exercise combines movement with mindfulness, allowing you to be present while getting some light activity.

How to Practice Mindful Walking:

1. Find a Quiet Path: Choose a spot where you can walk slowly and won’t be interrupted.

2. Focus on Each Step: Begin walking at a natural pace, paying attention to each step—how it feels as your foot hits the ground, the shifting of your weight, and the rhythm of your movement.

3. Notice Your Surroundings: Take in your surroundings without judgment. Notice the colors, textures, and sounds around you.

4. Breathe and Walk: Breathe naturally as you walk, allowing yourself to stay present with each step.

Mindful walking is a great way to clear your mind and release built-up anxiety, especially if you’ve been sitting indoors for too long.

7. Loving-Kindness Meditation (Metta)

Loving-kindness meditation, or Metta, focuses on cultivating positive feelings for yourself and others. During election season, when tensions may feel high and divisive, this practice can help reduce stress by promoting compassion and connection.

How to Practice Loving-Kindness Meditation:

1. Sit Comfortably: Close your eyes and take a few deep breaths.

2. Repeat Phrases of Kindness: Begin by silently repeating phrases like “May I be happy,” “May I be healthy,” and “May I be at peace.”

3. Extend to Others: After a few rounds, expand these wishes to others, including friends, family, and even people you may disagree with. Repeat phrases like, “May they be happy,” “May they be healthy,” and “May they be at peace.”

Loving-kindness meditation is a simple way to build empathy and reduce stress, helping you feel more connected even during times of tension.

8. Practicing Gratitude

Practicing gratitude helps shift your focus from what’s wrong to what’s right, which can bring immediate stress relief. By listing a few things you’re grateful for, you create a positive, uplifting mindset.

How to Practice Gratitude:

1. List Three Things: Think of three things you’re grateful for. They can be big or small—anything that brings you a sense of appreciation.

2. Write Them Down: Write down your gratitude list and keep it somewhere visible.

3. Return to It When Stressed: When election anxiety peaks, revisit your list to remind yourself of the good in your life.

Gratitude is a quick, powerful way to boost your mood and take control of stressful thoughts.

Finding Peace Amidst Election Anxiety

Election season may be filled with tension and stress, but you don’t have to be overwhelmed by it. By practicing these mindfulness techniques, you can stay grounded, calm, and focused—no matter what’s happening around you.

If you’re looking for deeper support, consider trying a Brainspotting session through the Election Anxiety Relief Program, which combines Brainspotting and additional resources to help you find lasting peace during high-stakes times.

Election stress doesn’t have to consume your peace. Try these mindfulness exercises and take back control over your mind and emotions, so you can face each day with calm and resilience.