Election seasons bring a whirlwind of emotions—from excitement to disappointment—that can feel intense for adults and children alike. Acceptance and Commitment Therapy (ACT) offers a practical approach to managing the stress and uncertainty that often linger after Election Day. ACT encourages us to accept challenging feelings without letting them dictate our actions and to stay committed to living by our values. This approach not only benefits adults but also helps children build resilience and emotional intelligence during stressful times.
Let’s explore some ACT principles and how they can be applied post-election to foster resilience for both adults and kids.
1. Acceptance: Allowing Emotions to Exist Without Judgment
One of ACT’s core principles is acceptance—acknowledging emotions rather than suppressing or fighting them. After an election, it’s natural to feel a wide range of emotions, from joy to frustration to worry. Rather than judging or pushing these feelings away, take a few moments to sit with them. Notice how they show up in your body. Are your shoulders tense? Is your mind racing? Recognizing these sensations can help you respond more calmly.
For Children: Introduce acceptance by encouraging kids to name their feelings. If they’re feeling sad or disappointed, validate their emotions with statements like, “It’s normal to feel disappointed after something important happens, and those feelings will pass.” Teching kids to accept their emotions rather than hide them fosters resilience and self-acceptance.
2. Cognitive Defusion: Detaching from Unhelpful Thoughts
ACT encourages cognitive defusion—seeing thoughts as separate from reality. We often get wrapped up in our thoughts, especially when emotions are running high, and start to believe them without question. If post-election stress brings up recurring negative thoughts, practice detachment by repeating the thought in a silly voice or imagining it written on a cloud drifting by. Visualizing thoughts as temporary experiences can lessen their impact on mood and behavior.
For Children: Make this technique playful. If they’re worried about a situation, invite them
to imagine their thought as a balloon floating away. This helps them see their thoughts as
temporary, empowering them to let go of worry.
3. Values: Focusing on What Matters Most
In uncertain times, focusing on values can be a grounding source of direction. ACT encourages us to clarify our core values—the principles that matter most—and use them as a guide for our actions, even when emotions feel overwhelming. For example, if family, kindness, or community are key values, consider how you can show up in a way that honors those values. Focusing on values-driven actions adds purpose and stability to our lives, regardless of external events.
For Children: Help kids identify what’s important to them. Ask questions like, “What does kindness mean to you?” or “What are some ways you like to help others?” These conversations show children that they can always choose how to act, even when they feel uncertain about the world around them.
4. Committed Action: Taking Steps That Align with Your Values
ACT isn’t just about feeling good—it’s about doing what matters. Once you’re clear on your values, focus on small actions that embody those values, even if they feel challenging. For instance, if community is a value, consider volunteering, writing letters to people you care about, or spending time with neighbors. Small actions aligned with our values create a sense of purpose and empowerment.
For Children: Kids can engage in small acts that reflect their values too. If they value
kindness, encourage them to draw a picture for a friend, share their toys, or help with a
household task. Small acts help kids feel they can make a positive impact in their world,
regardless of what’s happening outside.
5. Mindfulness: Staying Present and Grounded
Mindfulness is a powerful tool for managing stress and plays a central role in ACT. Staying mindful allows us to connect with the present rather than getting lost in worries about the future or regrets about the past. Practicing mindfulness post-election can be as simple as focusing on your breathing, savoring a warm drink, or noticing the sounds around you.
For Children: Make mindfulness a fun and grounding practice by encouraging kids to do a “five senses check-in”—naming something they see, hear, smell, taste, and feel. This helps them focus on the present, bringing calm and comfort amid uncertainty.
6. Self-Compassion: Being Kind to Yourself
Finally, ACT emphasizes self-compassion, especially during tough times. Self-compassion means treating yourself with the same kindness you would offer a friend. After an intense
election season, it’s normal to feel exhausted, tense, or even discouraged. Give yourself grace and understand that it’s okay to take time to unwind.
For Children: Let kids know they don’t have to have all the answers or feel happy all the time. Remind them they can take a break or relax when they need to. Self-compassion nurtures a healthy relationship with themselves and helps them develop self-soothing skills they can rely on.
Building Resilience Through ACT Together
By incorporating these ACT principles, adults and children alike can learn to navigate post- election stress with resilience. Practicing acceptance, staying grounded in values, and focusing on small, meaningful actions creates a sense of stability and empowerment, helping us move forward confidently and compassionately.
In the end, these tools give us the ability to stay centered in any storm and empower our children to do the same. Together, we can face challenges thoughtfully, embrace our values, and model resilience for the next generation.
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