Finding Calm Amidst the Chaos: Essentials for Election Season
By: Tesa Emmart, LCPC, LMHC, SEP, PMH-C
As Election Day approaches, many of us may find ourselves experiencing heightened emotions and uncertainty. Big events like these can feel overwhelming, making it all the more important to seek grounding and peace in the midst of the noise. At Embody + Mind Collective, we’re committed to supporting mental well-being, especially during challenging or unpredictable times. With that in mind, I’m sharing my five go-to practices for navigating this season with calm, resilience, and clarity. Let these Election Day essentials inspire you to cultivate inner stability and empower you to approach the coming days with confidence.
1. Mindfulness Practice: Box Breathing
Why I Love It: Box breathing has become one of my favorite quick-shift tools. This simple breathing technique involves inhaling for four counts, holding, exhaling, and holding again, each for four counts. The structure brings an immediate sense of calm.
How it Helps: When the day's events feel overwhelming, box breathing is a reliable way to regulate my nervous system and bring my mind into a balanced, peaceful state.
Guided box breathing meditation
2. Reflective Read: “The Places That Scare You” by Pema Chödrön
Why I Love It: Pema Chödrön’s wisdom always resonates with me, especially in times of uncertainty. Her insights on embracing, rather than resisting, our fears serve as a reminder to approach challenging moments with compassion and curiosity.
How it Helps: I turn to this book for courage when facing discomfort, finding solace in her reminder that peace is accessible even in the most unpredictable times.
3. Grounding Technique: The 5-4-3-2-1 Exercise
Why I Love It: This simple technique allows me to be fully present. By focusing on five things I can see, four things I can feel, three things I can hear, two things I can smell, and one thing I can taste, it brings me back to the here and now.
How it Helps: When worries about the future start to cloud my mind, this exercise helps me return to the present and feel anchored in my surroundings.
4. Social Inspiration: Ruth King's Teachings
Why I Love It: Ruth King’s work has deeply influenced my approach to emotions, especially challenging ones like anger. Her perspective on viewing emotions as guides rather than enemies has reshaped how I relate to pain, transforming it into compassion.
How it Helps: Ruth’s teachings serve as a reminder that intense emotions have a purpose and can be mindfully processed rather than pushed down—a message that feels especially empowering during intense times.
Listen to her talk about ungripping the heart and mind
5. Creative Outlet: Guided Art Journal
Why I Love It: Art journaling is my creative release, allowing me to express emotions that words can’t always capture. The freedom to explore feelings visually brings a sense of relief and clarity.
How it Helps: During high-stress times, like Election Day, I turn to art journaling as a way to process and center myself. Putting pen—or pastel!—to paper is a small but powerful act of self-care.
As we approach Election Day, I hope these tools help you find calm in the chaos. Whether you try all of these practices or just one, I encourage you to prioritize your well-being and create a space of peace amidst the unknown. Let’s walk this path together, grounded and supported.
In Mindful Solidarity,
Tesa
