Daily Well-Being Reminders to Stay Grounded
It is important to acknowledge election stress and to support your well-being and that of people you love. Election stress is real, and it doesn’t take sides. Many folks are experiencing heightened stress, anxiety and fear at this time. While we cannot control our stressors, there are many small things we can do every day to help. Often times a simple reminder is just what we need to take a deep breath and practice self-care.
The Whole U invites you to join us in a 2024 Election Support Series with 14 daily well-being reminders to stay grounded. Starting on Monday, October 28 you will receive daily reminders in your email inbox to take a step back and focus on parts of life that are outside of the election with concrete action items and prompts for reflection. These reminders will continue through Friday, November 8. The intention of this 14-day series is to support you during this time.
Each day, the reminders will be added to this page for those who sign up during the 14-day series and wish to look back to previous reminders. Be sure to sign-up here to receive the reminder in your inbox!
Day 1 – Practice Gratitude
Practice Gratitude
Use a blank piece of paper or computer note to write down one thing you are grateful for at this very moment. Keep the note nearby/open and add to it throughout the day, aiming to capture at least three things. Extend some gratitude to yourself. What is something you appreciate about you?
Day 2 – Set a news and social media fast
Set a news and social media fast
For one day, or for the amount of time that works best for you, take a break from all news and social media. This time of year we are oversaturated with news and updates about the local and national elections. Give your brain a much-needed break to focus on other parts of your life and disconnect from the virtual world. The news will still be there when you are ready to return.
Day 3 – Stay hydrated
Stay hydrated
Take time now to fill water bottles or glasses with 64 ounces of water and put them near your work station or someplace you’ll see them throughout the day. Write down how you feel when you are hydrated. We bet you feel better! Encourage yourself to maintain today’s habit. Consider setting a goal for tomorrow!
Day 4 – Make your move
Make your move
Just 5 to 15 minutes of aerobic activity can reduce your stress and improve your mood. If you can, close your email right now and go for a 10 to 15 minute walk, dance in your kitchen or follow-along with one of these 10 minute workouts from The Whole U. You can also join UW employees and The Whole U at 11:00 a.m. on weekdays for a 10-minute, live community fitness break.
Day 5 – Make a healthy meal plan
Make a healthy meal plan
Take a few minutes to think about how you can nourish yourself. Maybe that means finding a new recipe, like one of these quick jar meals. Or, maybe it means making a grocery list for next week. An action as simple as writing “eat fruit today” on a post-it note or your daily task list can help you do something healthy for yourself today.
Day 6 – Go to bed earlier tonight
Go to bed earlier tonight
Stress makes it harder to fall and stay asleep. Try one of the following to improve your sleep routine tonight:
- Set an alarm now to remind you to turn off electronics at least one hour before bed.
- Go to bed 15 or 30 minutes earlier tonight.
- Write down your sleep goal for the night somewhere you’ll see it throughout today.
- Audit your sleep hygiene. Check-in and consider what you can change to improve your sleep health.
Day 7 – Meditate today
Meditate today
Mindfulness improves mental and physical health, focus, memory, relationships and productivity. Meditate today with a Box Breath exercise:
- Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
- Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
- Begin to slowly exhale for 4 seconds.
- Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.
Day 8 – Try a self-compassion practice
Try a self-compassion practice
Taking care of ourselves is one of the most important things we can do for resilience and health. Today, take time for yourself through self-compassion:
1. Read this article exploring the 3 main tenets of self-compassion.
2. Consider watching one of the videos in the article guiding you through the 3 tenets and offering exercises for practice.
What is self-compassion?
Simply put, self-compassion means showing yourself the same grace and understanding you show others when giving compassion to them. Kristin Neff, co-founder of the center for mindful self-compassion describes it as,
“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?”
Day 9 – Get creative
Get creative
Creativity has many benefits including improved mental and physical health, self-expression, adaptability, resilience and problem solving. Be creative today with one of the following, or another favorite of yours:
- Color for 15 minutes
- Begin a puzzle
- Write a poem or short story
- Sing your favorite song or play an instrument
Day 10 – Call an old friend
Call an old friend
Connecting with loved ones is grounding. Reach out to a friend or family member you haven’t caught up with recently and visit with them on the phone or in-person. Try your best to not talk about the election. It is okay to say upfront that you want the topic off-limits, and to explain it is important to take small breaks from current events to support well-being. Spending time with loved ones has been clinically proven to improve psychological wellbeing, reduce stress and for older adults may lengthen life.
We hope these reminders have brought small moments of wellness into your day! Revisit as often as you’d like.