Beat Election Stress with these 4 Techniques

With the U.S. presidential election only days away, many are experiencing heightened stress levels. The constant news updates and political discussions can be overwhelming, leaving many feeling tense and unable to focus. To help you navigate this challenging time, we've compiled four effective mental exercises to ease your election stress and promote a sense of inner calm.

Intrusive or repetitive thoughts can significantly increase stress, especially during high-pressure periods like election season. This exercise is designed to help you recognize and interrupt these negative thought patterns before they escalate.

How to Practice:

1. Identify a Recurring Thought: Recognize a repetitive or intrusive thought that's been occupying your mind - such as a concern, fear, or unresolved situation.
2. Explore Its Origin: Reflect on when this thought first appeared and what might have triggered it.
3. Acknowledge Your Emotions: Understand how this thought makes you feel and identify the associated emotions.
4. Assess Its Impact: Consider how this thought pattern affects your life and the real consequences of dwelling on it.
5. Challenge the Thought: Remind yourself that persistent thoughts aren't always reflections of reality. Ask if the thought is based on facts or influenced by emotions.
6. Consider Alternative Perspectives: Think about what someone who cares about you might say regarding this thought. What advice would you give to a friend in the same situation?
7. Break It Down: If the thought feels overwhelming, break it into smaller, manageable parts and address each one individually.
8. Take Action: Identify one small step you can take to shift your thoughts or address the issue.
9. Reflect on Progress: After practicing, assess how you feel. Notice any new insights or a sense of relief.

The Positive Outlook exercise promotes optimism by encouraging you to envision your best possible future. By identifying your priorities, strengths, and goals, this practice fosters insight into your aspirations and highlights the gaps between your current self and where you want to be. It's especially useful for motivating you to focus on your strengths and align your actions with your goals, guiding you toward small, actionable steps to achieve your ideal future.

How to Practice:

1. Visualize Your Best Possible Future: Imagine your life at a chosen point in the near future - next week, six months, or up to a year from now. Envision in detail how your life would be.
2. Reflect on Key Areas: Consider aspects like family, career, health, relationships, and hobbies. What does each area look like in your best possible future?
3. Describe Your Ideal Day: Outline your routine from morning to night. Include highlights such as your first activity, work, meals, and who you spend time with.
4. Identify Priorities and Motivations: Notice what feels most important in your vision and what your top priorities are for achieving that life.
5. Recognize Your Strengths: Reflect on the strengths you're displaying in this best possible version of yourself.
6. Assess the Gaps: Consider the differences between your current self and your best possible self.
7. Plan Small Steps: Determine small actions you can start taking toward that best version of yourself.

Mindful Grounding helps you pull away from distressing thoughts and refocus on the present moment. This practice uses simple techniques to reconnect with your body and surroundings, reducing stress and promoting a sense of calm.

How to Practice:

1. Sight: Look around and name five things you can see - objects, colors, or shapes.
2. Touch: Notice four things you can feel, such as the texture of your clothing or the surface you're sitting on.
3. Hearing: Listen for three distinct sounds, whether nearby or in the distance.
4. Smell: Identify two different scents in your environment. Take a deep breath through your nose.‍
5. Taste: Notice one taste in your mouth, like the lingering flavor of a recent drink or meal.

The Stoic View from Above offers a zoomed-out perspective on life's problems. It helps when you're overwhelmed by everyday issues or need a broader outlook.

How to Practice:

1. Begin with Your Surroundings: Close your eyes and picture yourself where you are right now. Notice what you're doing and thinking about, and observe your surroundings.
2. Zoom Out to Your Room or Building: Imagine rising above and looking down at yourself from the ceiling or rooftop, seeing yourself and your environment from this new angle.
3. Expand to Your City or Region: Envision ascending higher to view your entire city or region. Notice landmarks and features that stand out.
4. View the Earth from Space: Picture the Earth from space and observe how the planet looks from this distance. Consider where you fit into this bigger picture.
5. Contemplate the Universe: Imagine the vast cosmos filled with countless galaxies. Reflect on your life and its place in the universe.
6. Reflect on Time: Think about the immense timelines of the universe, Earth, humanity, and civilization. Consider where you fit into this cosmic story and what your role might be.
7. Return and Apply: Bring your focus back to your immediate surroundings. Reflect on how this journey has altered your perspective on life and challenges.

Incorporating these exercises into your daily routine can help cultivate inner calm and resilience. If you're looking for guided support during this challenging time, Pensive is here to help.

Pensive is an evidence-based AI coach offering personalized exercises to manage daily stress and upgrade your mindset. All the exercises discussed above are available within Pensive, providing you with structured guidance to effectively practice them. By adding these exercises into your routine through Pensive, you can stay grounded, build resilience, and navigate challenging times with greater ease. 

Start your journey toward a calmer, more resilient mindset with Pensive today.