The aftermath of a major political election can feel overwhelming, regardless of what side of the aisle you fall on. Many of us find ourselves grappling with emotions that cut to the core of our values, hopes, and fears for the future. Whether you’re experiencing anxiety about policy changes, grief over a candidate’s loss, or concern about family divisions or potential social unrest, these feelings can be all-consuming. The intensity of these emotions isn’t just about political preferences — it often reflects our deepest-held values about personal safety, human rights, and the future we envision for ourselves and our loved ones.
While there’s no one-size-fits-all approach to managing post-election stress, understanding your emotional response is the first step toward finding your path forward. Let’s walk through some strategies to help you navigate these turbulent waters while protecting your mental well-being.
Processing Your Emotional Response
The first step toward managing election-related stress is understanding that your emotional response is both natural and valid. Like waves in a storm, you might find yourself moving through periods of fear, anger, numbness, frustration, or denial. These reactions often mirror the stages of grief, as election outcomes can represent threats to our imagined futures, or challenges to our deeply held values. Rather than fighting these feelings, try to acknowledge them as a normal response to an emotionally charged situation. Pushing them away or trying to “just get over it” often backfires, intensifying your distress and isolation. Instead, give yourself permission to feel these emotions without judgment. Processing your emotions can look like:
- Asking a trusted friend or family member to listen to you express your feelings
- Journaling or writing out your thoughts privately into a notebook, text document, or note on your phone
- Using a feelings wheel or feelings list to identify the underlying “quieter” emotions beneath more prominent emotions like rage or sadness
Remember, acknowledging and accepting your emotions is just the first step. To maintain your emotional balance during this challenging time, it’s essential to build a foundation of basic self-care practices.
Creating a Sustainable Self-Care Plan
While you process these complex emotions, it’s crucial to take care of your basic needs. This might seem obvious, but stress can disrupt our normal routines in ways that compound our emotional struggles. When the world feels like it’s spinning out of control, maintaining daily routines can serve as an anchor, reminding us that life continues to move forward even in our darkest moments. Focusing on maintaining your routine can help stabilize your emotional well-being:
- Maintain regular sleep patterns, even when stress makes it challenging
- Eat nourishing meals at regular intervals
- Get some form of physical movement daily, even if it’s just a short walk or stretching for a few minutes
- Stay hydrated and limit alcohol, which can worsen anxiety and depression
These simple acts of self-care might feel insignificant in the face of overwhelming political events, but they provide a foundation of stability when everything else feels chaotic. The simple rhythm of everyday routines — making your bed, brewing morning coffee, taking an evening walk — can help ground you in the present moment and remind you that even in times of profound change or loss, the world continues to turn, and we continue to move forward. While maintaining these self-care practices provides a crucial foundation, managing your exposure to potentially triggering content is equally important for your emotional well-being.
Setting Healthy Digital Boundaries
As you work to maintain your emotional equilibrium, one of the most powerful steps you can take is setting boundaries around news and social media consumption. While staying informed is important, constant exposure to political content can keep your nervous system in a state of high alert, making it difficult to maintain perspective or find moments of peace. Instead, consider:
- Designating specific times to check news instead of constant scrolling
- Using app timers to limit social media use
- Unfollowing or muting social media accounts that increase your anxiety
- Finding reliable news sources that report facts without inflammatory language
Remember that creating limits isn’t about burying your head in the sand — it’s about giving yourself space to process information at a sustainable pace. By managing your media consumption thoughtfully, you create room for both awareness and peace of mind. This balance allows you to stay engaged in the things you care about, while protecting yourself from mental exhaustion or burnout. Once you’ve established a healthier relationship with media consumption, you can focus on another vital aspect of emotional resilience: building and maintaining supportive connections with others.
Building Your Support System
During times of political upheaval, connection becomes more important than ever. The weight of post-election stress can feel isolating, but you don’t have to carry it alone. Reaching out to others who understand your experience can provide both emotional relief and practical support. If your immediate circle doesn’t share your political views, consider:
- Joining a community or volunteer group whose mission is aligned with your values
- Finding online support groups for people processing similar feelings
- Identifying people in your life who make you feel energized, and developing your relationships with them
- Connecting with a therapist who can help you develop coping strategies and offer tangible resources
Building a strong support network is about more than just finding people who share your views to the letter — it’s about creating a community that helps you feel valued and encourages your growth and well-being. These connections remind us that we’re not alone in our experiences and provide the strength we need to face uncertainty with resilience and hope. While building a strong social support network is invaluable, it’s also important to recognize when you might benefit from professional guidance to supplement your existing support system.
Recognizing When You Need Additional Help
While feeling distressed about election outcomes is normal, pay attention to signs that your stress levels are becoming unmanageable or interfering with your daily life. Despite our best efforts at self-care and connection, sometimes we need professional guidance to navigate particularly challenging periods. If you are experiencing any of the following symptoms, please consider reaching out for additional support from a mental health professional:
- Persistent difficulty sleeping or eating
- Inability to focus on daily tasks
- Feeling hopeless about the future
- Withdrawal from relationships with others
- Increased use of alcohol or other substances to cope
- Thoughts of self-harm
Seeking therapy isn’t a sign of weakness — rather, it’s incredibly brave to admit that you are feeling vulnerable and that you need assistance in overcoming your challenges. Many therapists are experienced in helping clients navigate political anxiety, and can provide valuable tools for coping, both in the short term and the long term.
Looking Ahead with Resolve
As our nation navigates the aftermath of this presidential election, it’s crucial to remember that building resilience does not mean that we should dismiss our concerns or pretend that we are fine if we aren’t. Instead, it means that we must develop the emotional tools to face challenges while maintaining hope and purpose.
While you can’t fully control political outcomes, you can build your capacity to weather challenging times by:
- Practicing mindfulness. Stay grounded in the present moment and allow yourselves to take things a day at a time.
- Engaging in your hobbies. Doing activities that give you a sense of purpose and fun feels so much better than doomscrolling on your phone.
- Making positive changes within your control. This can be as elaborate as organizing a neighborhood project, or as simple as building one new healthy habit.
- Maintaining perspective. Remember that political climates are cyclical and constantly evolving, and that no rocky situation lasts forever.
- Finding something to look forward to. A bright spot in the future, no matter how small, can be just the thing that you need to keep moving.
Remember that taking care of your mental health isn’t selfish — it’s necessary. When you’re emotionally regulated, you’re better equipped to support others and work toward positive change in your community. Be patient with yourself as you navigate this challenging time, and remember that there’s no timeline for processing difficult emotions.
If you’re struggling to cope, don’t hesitate to reach out for professional support. You don’t have to navigate these challenges alone. At the Relationship Therapy Center, our experienced therapists understand the complex emotions and relationship strain that can arise during politically complicated times. We offer a safe, non-judgmental space where you can learn to identify and process your feelings, develop coping strategies, and build resilience — whether you’re struggling individually or navigating political differences with loved ones.
Contact the Relationship Therapy Center today to schedule an appointment with one of our therapists. Together, we can develop strategies to help you move forward with confidence and hope, regardless of the political climate.