The Practice
Today’s tool is a quick but impactful way to take a mindful pause and ground yourself during this intense election period. The uncertainty that may accompany the coming hours and days may leave many of us feeling anxious, stressed, and destabilized. In these moments, we recommend following the F.A.C.E. acronym to slow down, check in, and set yourself up to proceed mindfully as you navigate this charged time.
F = Focus on what’s in your control
A = Acknowledge your thoughts and feelings
C = Come back into your body
E = Engage in what you’re doing
The Language
F = Focus on what’s in your control
Systematically assess what is in your control at this moment. Look for little ways to be the person you want to be and proceed in a values-consistent way, even when thoughts and feelings get loud.
Example:
My vote is in. I cannot control the outcome of the election. At this point, I can only control how I handle myself and navigate this time.
I can control how much time I spend venting and doom-scrolling.
I can control how I approach media consumption and model perspective, patience, and compassion for others in front of my kids.
A = Acknowledge your thoughts and feelings
Name your feelings and thoughts without judging them as good or bad. Try to describe them using “just the facts” language. Taking the time to notice and name our thoughts and feelings helps us achieve a little distance, which tends to make them less powerful.
Example:
I am feeling anxious, scared, and hopeful.
I’m noticing the thought, “I can’t handle it if ____ wins.”
I’m also noticing the thought, “I cannot believe people would vote for ___. What is wrong with the world? I’m moving to Canada!”
I’m going to let those thoughts and feelings be there and focus my attention on something else rather than fanning those flames.
C = Come back into your body
You cannot control your thoughts and feelings, but you can control your actions and where you choose to put your precious attention.
Connect with that reality by noticing how it feels to move your body very intentionally. Stretch, twist, press your fingertips together, and notice your feet on the floor. Take a few minutes to mindfully come out of your head and into your body.
E = Engage in what you’re doing
Deliberately focus your attention on the task at hand. Whether you are making dinner, talking with your child, or trying to focus on work, notice if you are fully engaged.
If your mind has wandered elsewhere, gently bring it back and re-engage.
How to Use F.A.C.E.
Any time is a good time to practice this tool! You might initiate F.A.C.E. when you notice your stress rising or your attention wandering. Others find it helpful to set an alarm to F.A.C.E. at the top of each hour or when transitioning between meetings.
However you choose to F.A.C.E. Election Day, know that your Toolkit authors and the BDS community are working to slow down and stay present right along with you. Perhaps together we can create a BDS-shaped pocket of mindfulness in the coming days.
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