Engage in loving-kindness (meta) meditation to re-establish a sense of commonality and shared humanity, reminding yourself that others, ‘just like me,’ experience similar emotions and desires for happiness, even when you disagree with them. This practice fosters caring without requiring agreement or condoning views.
Counter the mind’s tendency to catastrophize and proliferate negative future scenarios by consciously returning to the present moment through your breath. This helps you recognize what is actually happening now versus what is conjecture, reducing feelings of doom and anxiety.
Practice mindfulness to navigate strong emotions by avoiding two extremes: being completely swept up and defined by feelings, or denying and dissociating from them. Instead, connect to your feelings without letting them consume or define you, allowing for a healthier response.
When experiencing painful feelings like fear or rage, look deeper into their nature to understand their underlying causes, such as helplessness or feeling unheard. This deeper understanding helps you address the root of the discomfort rather than just reacting to surface emotions.
Connect with your core personal values to guide your actions and identify what you truly want to support and be active in. This helps you move beyond being swept up in political ‘sides’ and engage in meaningful ways that align with your authentic self.
Categorize situations into what you can control and what you cannot. Direct your energy and actions towards areas within your jurisdiction, especially local community efforts, rather than dwelling on things you cannot change, which helps reduce feelings of powerlessness.
Before speaking or posting, apply the ‘right speech’ filters: Is it true? Is it useful? Is it timely? Is it kind? Is it free of gossip or slander? Use mindfulness to guide your attention and ensure your communication is intentional and constructive, especially in difficult conversations or online.
During challenging conversations, be mindful of your motivation (e.g., do you want to win or find mutual respect?) and your body’s sensations (e.g., agitation). Use these internal clues as a ‘danger zone’ indicator to pause, re-evaluate, or politely extricate yourself before escalating.
Incorporate brief moments of mindfulness, such as taking three conscious breaths, into your daily routine whenever you feel triggered or agitated. This practice provides immediate perspective, returns you to your body, and offers a choice in how you respond.
Recognize that seeking excessive information can be an attempt to counteract feelings of helplessness. Instead of succumbing to apathy or cynicism, identify and commit to small, important actions that directly address the root of your helplessness.
Discipline yourself to self-monitor media consumption, especially regarding overwhelming or addictive news, by setting limits on how much you engage. If you feel overwhelmed, take a few breaths to step back and regain perspective.
If social media platforms are causing agitation rather than informing or making you wiser, consider disengaging from them. Instead, channel your energy into active, helpful engagement in the real world.
Remember that difficult events, like election outcomes, are impermanent and will pass. This perspective can reduce stress and attachment to specific outcomes, helping you recognize that life continues beyond a single date or event.
Commit to consistent meditation practice (’time on the cushion’) to condition your mind for clear seeing and cultivate self-trust. This strengthens your ability to remain grounded and open-hearted, even when engaging with people who hold vastly different views.
When faced with uncomfortable feelings, tolerate them and look for a path to one small, concrete action you can take. Taking these small steps can lead to a greater sense of fulfillment than unproductive outlets like furious social media posts.
When engaging in civic participation, particularly during elections, strive to focus on the underlying issues and policies that reduce suffering, rather than conflating them with individual candidates or personalities.
For parents, foster open communication and support for children, involving them in positive local movements or actions. Emphasize wholesome and skillful ways to engage, rather than focusing solely on negative or hopeless aspects of current events.
Extend loving-kindness and understanding to yourself, especially when you feel you’ve ‘failed’ or acted imperfectly. Recognize that even with extensive practice, flaws are part of the human experience.
Download the 10% Happier app (Apple App Store) or visit 10percenthappier.com to access free guided meditations specifically designed to help with election stress and other anxieties.
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