Stop doomscrolling: Here are some quick ways to relax amid election stress

Practice some tips from experts to stay grounded, do a breathing exercise to help you calm down fast, or scroll through some photos of animals and nature. Think of this as a mini-vacation for your mind, body and soul. We could all use one.

November 3, 2020 at 5:13PM
Kiya, the 3-year old chocolate lab hunting dog of John Newpower, roamed around some of the land given to the DNR by Pheasants Forever. ] (AARON LAVINSKY/STAR TRIBUNE) aaron.lavinsky@startribune.com The nonprofit Pheasants Forever has bought 200 prime acres of natural land in Anoka County and given it to the DNR to be part of the Carlos Avery Wildlife Management Area. We tour the land with John Newpower on Thursday, August 4, 2016.
Kiya, the 3-year old chocolate lab hunting dog of John Newpower, roamed around some of the land given to the DNR by Pheasants Forever. ] (AARON LAVINSKY/STAR TRIBUNE) aaron.lavinsky@startribune.com The nonprofit Pheasants Forever has bought 200 prime acres of natural land in Anoka County and given it to the DNR to be part of the Carlos Avery Wildlife Management Area. We tour the land with John Newpower on Thursday, August 4, 2016. (Anna Boone — Star Tribune/The Minnesota Star Tribune)

First things first: check in with your basic needs. In stressful times, it can be easy to overlook basic self care. Are you hungry? Tired? Lonely?

"If someone's basic needs aren't being taken care of, any de-stressing technique might not be as effective," therapist Annette Schulz said. We're going to focus on accessing things that feel grounding, safe, secure and pleasant. Take a moment and find something that has some sort of small movement — for example, a tree with leaves blowing, or a candle flame. Turn your awareness towards your breath. If everything around you is still, you can also turn your attention towards an image in your mind that feels particularly safe or peaceful. Schulz suggests beginning to focus on your breath with that image in mind, breathing into the image as if you were there. "Going to a calm place in your mind can help to ground you in more positive thinking," therapist Henrietta Couillard said. Couillard recommends using your senses to help situate yourself in this mental image. What does it feel like physically? What does it sound like? What does it look like? What are the smells around you? Who, if anyone, is with you? What are the positive emotions you associate with this experience? "Stay in that place until you feel calm and relaxed, and slowly come back to the present," Couillard said. Now that you've found that calm place, we'll try some simple breathing exercises together. The next slide will animate this process for you, so you can get the rhythm down. For a little extra support, Schulz recommends placing one hand on your heart and one on your upper stomach to help better feel your breath. Focus on breathing deep into the stomach, not just into the chest. Matthew Paymar, counselor and clinical director at Core Psychotherapy, recommends a similar breathwork exercise but with slower holds and exhales — in for four seconds, hold for seven, out for eight seconds. "It is medically proven to reduce stress," Paymar said, "And counting interrupts looping thoughts and distracts the mind from worrying." Releasing physical tension in the body is also helpful in combating stress, which can get locked up in the muscles, Schulz said. Couillard suggests a full body scan to slowly release tension from each part of your body. "Start by focusing on the top of your head, consciously feel and release any tension by moving down to your neck, shoulders, arms, hands, and continuing down to your toes," said Couillard. "Feel the earth beneath your feet." If you're short on time, simple position changes can also help. Schulz recommends moving into the opposite posture from what you are currently in — for example, if you are feeling overwhelmed while sitting at your desk, stand up and move around. Alternatively, if you are stressed standing up, take a seat or lie down. "Chewing gum and clenching/releasing hands can also help to mitigate stress and tension," Couillard said.

When the pandemic closed the Marjorie McNeely Conservatory to the public, penguins from the nearby Como Zoo strolled the Sunken Garden with their keepers. The conservatory has reopened -- but visitors must wear masks and stay several penguin-lengths apart. Anthony Souffle/Star Tribune
When the pandemic closed the Marjorie McNeely Conservatory to the public, penguins from the nearby Como Zoo strolled the Sunken Garden with their keepers. The conservatory has reopened -- but visitors must wear masks and stay several penguin-lengths apart. Anthony Souffle/Star Tribune (Anna Boone/The Minnesota Star Tribune)
Romeo is a 3-year-old short-haired shelter cat that competes in cat shows. Gayle Long, one of his owners says he's "very mild and mellow." ] (Aaron Lavinsky | StarTribune) Gayle and Dave Long show their two cats, Gypsy Rose and Romeo, for a preview feature leading up to the Saintly City Cat Show. They were photographed in their home Tuesday, Jan. 14, 2015.
Romeo is a 3-year-old short-haired shelter cat that competes in cat shows. Gayle Long, one of his owners says he's "very mild and mellow." ] (Aaron Lavinsky | StarTribune) Gayle and Dave Long show their two cats, Gypsy Rose and Romeo, for a preview feature leading up to the Saintly City Cat Show. They were photographed in their home Tuesday, Jan. 14, 2015. (Anna Boone — Star Tribune/The Minnesota Star Tribune)
Angus ignores his crate and his dog bed but snoozes on the basement couch while the painter works upstairs.
Angus ignores his crate and his dog bed but snoozes on the basement couch while the painter works upstairs. (Anna Boone/The Minnesota Star Tribune)
about the writer

about the writer

Anna Boone

Digital designer

Anna Boone became a full-time digital designer at the Star Tribune following her internship there in the summer of 2017. Before moving to Minneapolis, she interned at the Denver Post and Verge Magazine in London. 

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