If you are feeling especially anxious this week, you are not alone. Tuesday will be a big day in American history, as our country elects its next president. No matter what your political preferences, there are strong opinions and emotions on both sides. Combined with this, we're still in the midst of a global pandemic and all the associated uncertainty.

This week I wanted to share a few practical tips for easing anxious feelings which were provided by my meditation teacher, Cassie Schindler. Cassie is a certified mindfulness educator and coach and founder of The Alternate Path.

#1. Reframe your emotions

Often when we have strong emotions such as anxiety or anger, we feel bad about them, which is counter-productive. Instead of thinking "I'm anxious, I'm sad," try making your emotions less personal. Think, "Anxiety is here. Sadness is here." Create some distance between yourself and an emotion to put it in perspective.

#2. Regulate your breathing

Breath awareness is a proven technique for creating calmness. Try this breathing pattern for a few minutes: inhale slowly to a count of 4, and then exhale to a count of 6. Having a longer exhale stimulates the parasympathetic nervous system which calms the fight or flight tendency.

#3. Put your hand on your heart

Your heart has around 40,000 neurons and a network of neurotransmitters which can be regulated simply by putting your warm hand on your heart. If you feel anxiety rising, try sitting quietly with your eyes closed and your hand on your heart. This works best if you focus on positive thoughts or things you are grateful for.

#4: Try a simple meditation

Meditation may sound difficult, but the toughest part is just getting started. While meditation is designed to quiet the mind, our minds will always wander during a practice. That's okay -- it's normal. Just acknowledge those wandering thoughts and re-focus on your breathing. Here is a link to a variety of meditations from Cassie’s Alternate Path website: https://mindyourmoments.com/practice/