Coping with Post-Election Anxiety: Finding Balance After the Vote
Election seasons bring out intense emotions in many of us, with excitement, hope, and tension all coming together in powerful ways. When elections end, anxiety can linger as we grapple with the aftermath. I’ve had numerous clients in the last week share an increase in anxious thoughts and somatic symptoms related to the re-election of Trump.
It’s important to acknowledge that this anxiety is real and valid. Elections are significant events, and the consequences can feel very personal, especially if there are strong convictions around certain issues or concerns about future changes. You may have put hope and excitement towards the first female president becoming a reality and are grappling with a deep sadness and anger at the increased misogyny and racism of our country. You may be worrying about reproductive rights and how that will impact your autonomy. Allow yourself to feel and validate these emotions.
This period of "post-election anxiety" is increasingly common, as election cycles have grown more polarizing, and many people feel uncertain about the future. Learning to manage this stress and finding balance post-election is essential for our well-being and for moving forward constructively. Let’s explore what post-election anxiety looks like and how to handle it healthily.
Post-election anxiety is a type of stress or unease that occurs after an election. It’s not only the election results themselves that can cause this stress, but also the ongoing discussions, potential policy changes, and intense media coverage that follow. For some, this anxiety may stem from disappointment in the outcome, while for others, it could be driven by fears about social and political instability or concerns about the direction the country is headed.
Signs You Might Be Experiencing Post-Election Anxiety
Everyone experiences anxiety differently, but here are some common signs that post-election stress may be affecting you:
Persistent Worry: Constantly thinking about the election results, policies, or what the future might hold.
Somatic symptoms: Tightness in chest, increased heart rate, feeling flushed, dizzy, stomach ache, muscle tension.
Fatigue: The election process can feel like an emotional marathon, leaving you feeling drained afterward.
Sleep Problems: Anxiety often disrupts sleep, leading to difficulty falling asleep, staying asleep, or experiencing restful sleep.
Increased Irritability: Feeling unusually quick to anger or irritation
Tips for Managing Post-Election Anxiety
If you find yourself struggling, here are some ways to help manage your post-election stress and return to a more balanced state:
1. Limit Media Consumption
You are allowed to take a break from the news. News and social media keep election coverage can feel never ending. Set limits on the amount of time you spend consuming political content, and consider specific “tech-free” times in your day to help unplug. Remember that taking a break from the news doesn’t mean you’re uninformed; it’s simply giving yourself room to recharge and re-set your nervous system. Starting and ending the day tech free (aka not reaching for your phone for the first ten minutes of the day) can have lasting effects of your mood throughout the day.
2. Connect with Supportive People
Talking to friends or loved ones who can provide comfort and perspective is an effective way to cope with stress. Seek out individuals who are supportive and understanding, either in person or online. Avoid conversations that escalate stress and focus on finding connection over common ground or shared concerns.
3. Practice Mindfulness and Relaxation Techniques
Mindfulness meditation, deep breathing exercises, and yoga can all help reduce anxiety. These techniques encourage you to focus on the present moment rather than worrying about “what if” scenarios. Even just five minutes a day of mindfulness can help you regain control over anxious thoughts and ground you in the present.
4. Focus on What You Can Control
Anxiety often arises when we feel powerless, so focus on what you can control rather than what you can’t. Small actions—like volunteering, donating to causes you believe in, or attending community events—can help foster a sense of agency and reduce feelings of helplessness.
5. Engage in Positive Distractions
Distracting yourself with fulfilling activities is a great way to let go of stress for a while. Read a book, watch a comforting movie, go for a walk, or take up a hobby you enjoy. These activities allow your mind to unwind and focus on positive experiences, helping to break the cycle of worry.
6. Seek Professional Support if Needed
If post-election anxiety is significantly impacting your ability to function, consider talking to a mental health professional. Therapy can help you navigate feelings of uncertainty and stress, giving you tools to manage anxiety long-term.
Moving Forward with a Balanced Perspective
It’s important to remember that change, in any form, takes time. No matter the outcome, the most helpful approach is to focus on creating positive change in your immediate environment and to support causes that matter to you. Taking small, constructive steps—whether through community involvement, advocacy, or supporting those around you—can help you move from a place of anxiety to one of empowerment.
Post-election periods can feel overwhelming, but by prioritizing your mental health and taking steps to manage stress, you can navigate this time with resilience and hope. With patience and self-care, you’ll find a path forward that feels both constructive and peaceful.
