Holistic Guide to Watching the Debates
The 2020 presidential debates begin this week, ushering in what is likely to be the most toxic media period that we have experienced this year thus far. And that's saying a lot.
How do you stay sane while watching the presidential debates? For some, the answer is simple: don't watch them. If you have already chosen your candidate, or if you don't feel that watching the debates will contribute to your informed participation in democracy, the benefits of tuning in are debatable (see what I did there?).
But if you do plan to watch — maybe you feel socially obligated, or simply can't look away from the train wreck — or even if you're going to sit this one out but suspect that you could do a better job of protecting yourself from the toxic elements of media in general, there are some methods to help prevent you from losing your sanity entirely.*
*These methods do not guarantee you will not lose some of your sanity, some of the time.
Eat Light
The debates air around dinnertime on the west coast, which is unfortunate, because stress hormones slow down and greatly impair your digestion. Imagine eating a large, rich meal and then going on a roller coaster ride. That probably would not be a pleasant experience, for you or anyone else involved. Be kind to your belly and prevent digestive distress by choosing smaller meals and easily digestible foods before you tune in.
Also, if you can avoid it, DO NOT eat while watching the spectacle, especially if you are prone to anxiety. Your digestion will be so compromised during the debates that it's downright rude to ask your gut to show up for work.
Herb it up
Prepare yourself for the roller coaster ride by consuming herbs and nutrients that help your body and mind be more resilient to the effects of stress. Brew a great big pot of organic chamomile tea to sip during the debates. This will be calming for the mind as well as the digestive system, and it will give you something warm and soothing to hold, providing some much-needed comfort. (just don't forget you're holding a teacup when you throw your hands up in frustration)
Other herbs that can be your ally in challenging moments: ashwaganda, rhodiola, kava, valerian, and skullcap. These herbs work by helping your nervous system be less reactive, and make it easier for you to find your center.
Let us know if you need refills on your favorite stress herbs, to have on hand throughout election season. Note that the effectiveness of these herbs depends greatly on the knowledgeable selection of plant parts and preparations. Our mission is to make your life easier by being extremely selective with our sourcing, so that you know any herbal remedy you receive from us is going to satisfy very high standards of quality and safety.
Be Mindful
Part of mindfulness practice is understanding your why. WHY are you tuning in to the debates (or any media, for that matter)? What world to you hope to create with your actions? Before you tune in to stressful media content (which is all of it), take 30 seconds in quiet stillness to be clear on your intention, and cultivate a sense of loving compassion for yourself, for any challenging topics or people (yes, even that one), and for all beings everywhere.
Lovingkindness practice has been studied for its benefits on depression and anxiety. It is a very simple technique that involves repeating a series of phrases to get you in touch with your heart space — the part of you that knows we are all connected, and that there is reason to hope for the future. You can use the phrases below, or design your own. Just remember to keep it simple.
May we all be safe
May we all be happy
May we all be peaceful
May we all live with ease
Breathe
Ok, you've done your preparations, now it's time to engage with the messy world of human relationship, which will easily and probably very quickly knock you off your carefully cultivated center. As you feel your stress and anxiety levels rising, shift your attention to focus on your breath. Your breath is always happening right now, so as you bring awareness to breath your mind arrives in the present moment, where it has the power to reclaim center.
If you have a breathing technique that works for you, this is your moment to pull it out of the mental health toolbox. Or you can try one of these techniques, which have been shown to lower stress and anxiety:
Extended exhale — count the length of your inhale, and then extend your exhale to approximately double your inhale. A simple example is to inhale to a count of 4, and then exhale to a count of 8. Breathe in and out through your nose, if possible.
Box breathing — bring your awareness to the four main phases of breathing: inhalation, pause, exhalation, pause. Try to make all phases an equal length, like the equal sides of a square box. A simple example is to count to 4 for each phase: inhale 4, pause 4, exhale 4, pause 4. If this rhythm causes tension, you can adjust the length of each phase accordingly (e.g., 4, 2, 4, 2 or 4, 2, 8, 2) — the "box" can be any shape you need. Again, breathing in and out through your nose.
Move Your Body
First, try to watch the debates seated in an upright position so that your diaphragm can move freely to allow the fullness of calming and restorative breath. Hunched shoulders and tucked tail will send a neurological signal that you are being threatened, which will trigger greater release of hormones involved in the stress response.
Try not to get sucked into the doom gravity of the couch. Movement increases the fluidity of your breath and lowers stress hormones, helping reduce feelings of anxiety. Take frequent breaks to get up and move your body, paying special attention to those movements that open the chest and bring spaciousness to the front of the body.
Door stretch — stand in a doorway with your arms resting in the frame at shoulder level. Lean your body forward until you feel a gentle stretch in your chest and the front of your shoulders. Hold for 5-10 slow, deep breaths.
Block the Blues
If you are watching the debates live during the evening broadcast, the blue light from your screen will compound the stress of the occasion to interfere with your ability to have a restful and restorative night's sleep. Blue light has been shown to lower your melatonin (the sleep hormone) and raise your cortisol (the stress hormone). If you're watching on a device, change your screen settings to filter out the blue light. If you’re watching on a TV or projector screen, use amber-tinted glasses to filter the blue (like these), easily and inexpensively available online and at local drugstores).
Let it Go
Plan your exit strategy ahead of time. Make a commitment to check in with your body and do something soothing and uplifting when the debates are over. Some of our favorites are gentle yoga, lighting candles and reading something hopeful and inspiring, listening to nourishing music, watching a funny cartoon (the Lee family has been engaged in medicinal use of Bob’s Burgers since May).
If social media is helpful to you as a way to process information and feel connected to others during times of conflict, save yourself from the impulse to "doom scroll" (an actual term; I did not make this up) by putting a strict limit on your screen time and doing your best to avoid inflammatory media sources.
Check back in with the intention you set earlier in the day, and repeat a few lovingkindness phrases to help you reconnect with your sense of hopefulness and compassion for all beings.
If you're hip to our game, you probably noticed that these practices can be helpful beyond watching the debates. We recommend these strategies for all challenging moments, which seem to be piling up lately. The more you practice these strategies, the more they become second nature, intuitively available to you when unexpected challenges arrive.
May you be guided to the practices and support that will give you all the strength and courage you need to keep showing up in this messy world, day by day, moment by moment. Because we really need you here. You are valued and important and necessary for the kind of world we want to live in.