Finding Calm Amid Election Stress: A Grounding Exercise Using DBT

Election seasons can bring high emotions and stress, especially with the constant stream of news and strong opinions everywhere. If you’re feeling overwhelmed by election-related stress, using a grounding exercise rooted in Dialectical Behavior Therapy (DBT) can help bring calm to the mind and body. Here’s a simple exercise that combines mindfulness and sensory awareness to help you find relief and stay grounded.

Grounding Exercise: The 5-4-3-2-1 Technique

This exercise uses your five senses to focus on the present moment, offering a calming way to manage anxiety or distress. Here’s how to practice it:

1. Find a Comfortable Spot: Sit down somewhere peaceful, close your eyes for a moment, and take a deep breath.
2. Identify Five Things You Can See: Slowly open your eyes and look around. Find five different things you can see, noting them one by one. They can be as simple as a book, a tree outside, or a picture on the wall.
3. Identify Four Things You Can Touch: Reach out and focus on textures. Notice the feel of your clothing, the chair you’re sitting in, or the floor beneath your feet. Feel free to touch each item, taking note of its texture and temperature.
4. Identify Three Things You Can Hear: Tune in to the sounds around you. Maybe it’s the hum of an appliance, birds outside, or a distant car passing by. Notice each sound as it comes, without judgment.
5. Identify Two Things You Can Smell: This may be subtle, but look for any scents in the air. It might be a nearby candle, coffee, or the fresh air by an open window. If you’re indoors and can’t smell anything, consider using hand lotion or a scented candle for this part.
6. Identify One Thing You Can Taste: If you have a drink nearby, take a sip and pay attention to the flavor. If not, simply notice any lingering taste in your mouth, like mint from toothpaste or coffee from earlier in the day.

Wrapping Up

Once you’ve gone through each of your senses, take a few more deep breaths. You may notice that your mind feels clearer and calmer. Practicing this technique whenever stress builds up can provide an anchor to the present moment, helping you feel more grounded and less overwhelmed.

Remember, you’re not alone in feeling election stress, and taking a moment for yourself can be a powerful way to protect your mental well-being.