Connecting for Calm During Election Season

Text the show a topic request (or just say hello)

Election stress is at an all-time high, but what if there were strategies to manage it effectively and even find a sense of empowerment? Join me, Kapri, as I unpack this timely issue affecting nearly 70% of US adults, explore the fears surrounding personal rights and national stability, and offer actionable insights grounded in psychology. With support services like Crisis Text Line and the 988 Suicide and Crisis Lifeline stepping up, discover how active listening and self-care can be your allies during these intense times.

This episode equips you with practical strategies for maintaining balance amid the chaos. From setting boundaries on news consumption to engaging in community projects, learn how to channel your energy into constructive outlets. We'll discuss how fostering connections with like-minded individuals can provide solace and encourage resilience. Whether you're interested in advocacy or need tools to manage stress, our show notes contain valuable resources and additional readings to help you navigate this period confidently.

Find Reframing the Membrane: Crossing Boundaries 

• Online @ reframingthemembrane.com
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Disclaimer: This podcast serves solely for informational and entertainment purposes. It is not intended to replace professional medical or mental health advice, diagnosis, or treatment, nor does it substitute for a relationship with a licensed mental health clinician. Always consult your physician before deciding about your physical or mental health.

Help Resources: 

• 988 Suicide & Crisis Lifeline
• National Helpline
• Find a Psychiatrist
• Find Treatment
•  ANXIETY & DEPRESSION ASSOCIATION (ADAA) Find a Therapist
•  FIND A CBT Therapist
• Self-Help Book Recommendations
• Somatic Breathing and Movement 
• Good Days Start with Gratitude (My Favorite Gratitude Journal)

References & Readings:

Palmer, C. (2024). Managing political stress. Https://ww.apa.org. https://www.apa.org/monitor/2024/10/managing-political-stress

#reframingthemembrane #speakout #advocacyseries

Episode Transcript

Kapri (00:00):
Hello and welcome.
I'm your host, Kapri, here toguide you through managing
election stress, a topic that'sbeen on everyone's mind as we
navigate this intense season.
The high stakes and theconstant news updates can feel
overwhelming.
In this bonus episode, we'llexplore why election stress is
at an all-time high, how supportservices are stepping up to

(00:22):
help and share quick mindfulnessand relaxation techniques to
help you get and stay grounded.
Let's dive in.
Recent surveys, like those fromthe American Psychological
Association, indicate thatnearly 70% of US adults find the
election a significant sourceof stress.
This concern crosses politicallines, with many fearing that

(00:43):
the election's outcome couldlead to substantial changes in
freedoms, rights and even thevery fabric of our democracy.
The heightened divisiverhetoric and polarized public
discourse amplifies theseworries, translating into
physical symptoms, emotionaldistress and strained
relationships.
This year's election bringsunique elements to the anxiety

(01:04):
mix, from fears about personalrights to concerns over national
stability.
These fears aren't justabstract.
They manifest in our dailylives, affecting how we feel and
interact with others.
But as challenging as thisperiod may be, there are tools
and resources available to helpnavigate through it.
Organizations like Crisis TextLine and the 988 Suicide and

(01:26):
Crisis Lifeline have recognizedthe surge in election-related
stress and are prepared tosupport those in need.
These organizations provideinvaluable resources, connecting
individuals with trainedvolunteers and professionals who
offer support through activelistening and effective coping
strategies.
Active listening is actually avery powerful approach to use.

(01:46):
It focuses on acknowledging andvalidating feelings, which
helps individuals reconnect withtheir own coping mechanisms.
These centers also prioritizeself-care for their staff,
ensuring that counselors arewell-supported as they assist
others during stressful times.
You can also text us at theshow.
Details are in the show notes.
If you just need to chat or youjust want to say hi, let

(02:08):
listeners know how you're doingand how you're managing any
stress.
Are you ready to make adifference in your community?
In our Speak Out Advocacyseries, we're here to empower
you to use your voice for change.
Whether improving access tomental health care, reducing
stigma or shaping importantsocial policies, this series
provides the tools to create alasting impact.

(02:29):
If advocating for better care,breaking down barriers or
transforming mental healthservices speaks to your heart,
this is the perfect space tolearn and take action.
Do you have a topic you'repassionate about or need support
advocating for yourself orothers?
We'd love to hear from you.
Text the show to share yourthoughts.
Just check the details in theshow notes.

(02:50):
Together, let's build acommunity that fosters change.
Keep enjoying reframing themembrane.
Managing stress related toelections does not have to
require disengagement.
In fact, engaging inconstructive activities can
offer relief and a feeling ofempowerment.
There are severalpsychologically backed
strategies to help you maintainbalance during this period.

(03:12):
Check the show notes for a fewresources and additional
readings that may help you copeduring this time.
One suggestion which I've beenpracticing today is limiting
news consumption.
The constant news cycle can betoxic, particularly when it
highlights divisive issues.
Establish limits on mediaexposure by designating specific

(03:33):
times for news updates, and becautious of the doom scrolling
on social media.
This approach can help to keepyou informed without being
overwhelmed.
You can also focus on yoursphere of control.
Taking part in positiveactivities fosters a sense of
agency.
You might join communityprojects, volunteer for a cause
you're passionate about orengage in thoughtful discussions

(03:55):
with others.
Being actively involved canmitigate feelings of
helplessness and buildresistance, and it's very
important to prioritizeself-care every day.
Keep routines that enhance yourwell-being top of mind.
This might include regularphysical activity, a nutritious
diet or just getting enoughsleep.
Consider adding mindfulnesspractices like meditation or

(04:18):
journaling to manage stresseffectively and stay grounded.
You might also seek support andcommunity by building
connections with individuals whoshare your values, providing
solace and insight If conflictsarise with loved ones who hold
different opinions.
Strive to understand theirviewpoints instead of attempting
to change their minds.
Remember that relationships arecomplex and can endure

(04:41):
differing perspectives and, ifnecessary, take advantage of the
crisis resources available.
If stress becomes too much tohandle, don't hesitate to seek
professional help Again.
The resources, like the crisistext line you can text election
the word election to 741-741 orthe 988 lifeline.

(05:02):
They're all available tosupport you in navigating
intense emotions.
Check the show notes fordetails.
It's completely normal to feelpressured, but we don't need to
face this anxiety by ourselves.
Research in psychologyindicates that taking positive
actions and nurturing socialties can alleviate the adverse
effects of political stress.

(05:23):
Despite disagreements, adoptingan open mindset to understand
varying viewpoints can lessenthe emotional burden during this
period Notably.
Recent research revealed that80% of Americans see value in
listening to opposing opinions,offering a hopeful perspective
for maintaining civility andconnection in challenging times.

(05:45):
Let's incorporate somemindfulness and relaxation
techniques that can help tomanage stress.
If you're able, begin by sittingor lying down comfortably.
Focus on one muscle group at atime, starting with your feet.
Tense the muscles for 5 to 10seconds, then release.
Move up the body, repeatingthis process for each muscle

(06:07):
group.
Notice how your body feelsafterward and observe any
changes in relaxation or tension.
Now let's try a quick breathingexercise.
You may already be familiarwith the 4-7-8 technique, but if
this is new for you, keep yourmouth closed and breathe in
through your nose while countingto 4.
Keep your mouth closed andbreathe in through your nose

(06:30):
while counting to four.
Hold your breath for sevenseconds, Then now slowly exhale
through the mouth for eightseconds.
Repeat once more.
Try these quick exercises overthe next week and let me know

(06:52):
how you're doing.
Find these exercises in theshow notes.
Now let's continue ourdiscussion.
Now, before we go, if thebreathing exercises don't work
well for you, you may also try agrounding technique that we
refer to as the 5-4-3-2-1.
With this technique, you wantto ground yourself in the

(07:13):
present by using your senses,acknowledge five things you can
see, four things you can touch,three things you can hear, two
things you can smell and onething you can taste.
This technique brings you backto here and now, away from
anxious thoughts.
So keep these techniques inmind as we continue through the

(07:35):
season and until next time, takecare.