Surviving Election Week: Mindfulness, Distractions and Boundaries
I’ve noticed lately that I’m a little more wound up than usual. There’s a lot going on in the world, and with the added stress of the election season, my usual coping skills are stretched pretty thin. Beyond just worrying about the election outcome, the nonstop barrage of political ads, the fear-mongering, and the inevitable tension that arises in conversations with family and friends who have strong opinions on all sides—it’s a lot. Really, it’s a lot.
When the world feels like it’s coming at you from every angle, it’s okay to return to the basics and pull out the tools that you know help keep you steady. Here’s a look at what’s been working for me lately. Feel free to take what resonates, leave the rest, or add your own twist. We’re all just doing our best here.
Distractions Are Your Friend
Sometimes, a good distraction is exactly what we need. If there’s one thing I’ve learned, it’s that not everything has to be “meaningful.” When life gets intense, giving ourselves permission to enjoy something lighthearted can be a huge relief. I’ve been reading fun, low-stakes books, getting lost in puzzles, and even watching guilty-pleasure shows (just binged all four seasons of Jack Ryan). Sometimes I bake just to enjoy the process. A little joy goes a long way.
Practicing Mindfulness
When my thoughts start to spiral, my first move is simple: square breathing. Breathe in through the nose for four counts, hold for four, exhale through the mouth for four, hold for four, and repeat. Then, I use my senses to ground myself by naming five things I can see, four things I can hear, three things I can touch, two things I can smell, and one thing I can taste. These exercises don’t fix everything, but they help bring me back to a calmer, more centered state.
Setting Boundaries with People
You don’t owe anyone your political views or your mental bandwidth. If you’re not up for a conversation, it’s perfectly fine to step away. I’ve got a couple of phrases I keep in my back pocket for just these occasions: “I’d love to dig into that, but I promised myself no political discussions today,” or “I know this is important to you, but I’d rather keep things light.” Choose what works for you, but know it’s okay to protect your peace.
Setting Boundaries with Screens and Media
These days, I’m careful about how I consume news. I stick to one morning newsletter from a trusted source and one political podcast I enjoy, and I check in with myself before watching or reading anything else. Simple tools like setting timers or creating phone-free zones at home can help make screen time more intentional and less overwhelming.
Seeking Connections
In a world that feels more polarized than ever, meaningful connections can be a balm. Call a friend and chat about anything but the election. Share some baked goods with a neighbor. These small acts of kindness remind us of the shared humanity beneath the noise, and they help break the cycle of stress and isolation.
Doing Joyful Things
I’ve been exploring new walking trails, admiring the changing leaves, and rediscovering museums. Rather than seeing this as a failure to do these things in the past, I choose to see it as a success of the past few months. If finding joy feels challenging, start with something close to your values. Write a card to a friend, volunteer, or help a neighbor. Small, values-aligned actions often create a sense of fulfillment that keeps us going.
Working with a Therapist
Therapists can help us see our blind spots and support us through tough times. Therapy isn’t just about crisis management—it’s also about cultivating long-term strength, flexibility, and growth. My therapist reminds me that I don’t have to navigate all this on my own, and sometimes, just knowing I have that support is enough.
One Last Pearl of Wisdom
Remember to be kind to yourself. It’s okay to feel off, to struggle, or even to feel a little lost. Treat yourself with the same compassion and forgiveness you’d offer your dearest friend. We’re all in this together, doing the best we can—so let’s go easy on ourselves and take each day as it comes.
-Kristyn
