Election Day & Everyday: Tips to Manage Stress and Stay Grounded

It goes without saying that today is an especially stressful day for most Americans. Participating in Election Day means making choices that impact our families, communities, finances, and so much more. Although researching candidates and propositions and heading to the polls may feel overwhelming, this is one of the most meaningful ways to participate in our democracy.

Here are some ways to reduce your stress today and all year long!

1. Try the 4-7-8 Breathing Technique

Find a comfortable seated or lying position, and gently close your eyes. Breathe in through your nose for four seconds, hold for seven seconds, then exhale through your mouth for eight seconds. Repeat this process. I like to add a quick second inhale after breathing in, expanding the diaphragm and engaging the intercostal muscles more deeply.

2. Use Progressive Muscle Relaxation (PMR)

For PMR, lie down or recline comfortably, close your eyes, and take 4-5 deep breaths through your nose and out through your mouth. Begin PMR by squeezing your feet, holding for four seconds, then releasing with an exhale. Imagine exhaling physical tension from your body. Move upwards, contracting and releasing muscle groups one at a time: calves and feet, glutes, abdomen, hands, arms, shoulders, jaw, and face. Focus on each contraction and release, synced with your breath.

3. Hug a Loved One

In stressful times, physical touch from a loved one (including pets) can change your brain chemistry. A comforting hug releases oxytocin, the "love hormone," which reduces norepinephrine (a stress hormone) and lowers blood pressure, leaving you calmer and more at ease. This psychosomatic approach to stress relief physically relaxes the body, helping the mind to follow.

4. Create Something

Whether you love to bake, paint, play music, or design vision boards on Canva, tapping into your favorite creative outlet can be a powerful way to reduce stress. Creativity boosts dopamine levels, lifts your mood, and helps you feel more grounded in the present. When I’m feeling overwhelmed, I love tending to my plants—it helps me feel productive, focus on something external, and remember that, at the end of the day, I’m just one person on a floating rock hurtling through space. 

5. Make Time for Exercise

You know I couldn’t leave this one off the list! Going for a walk outdoors, attending a yoga class, stretching, jogging, or lifting weights can all be great ways to reduce stress. Exercise provides an external focus, releases mood-boosting endorphins, and can serve as a physical form of meditation. When I’m stressed before a workout, I focus on the present: the sensations in my body, my breathing patterns, and repeating short positive affirmations that keep me grounded in the moment.