Following yet another contentious election, many Americans, whether feeling joy or dismay, are grappling with their emotions. The post-election atmosphere is charged, leading to widespread anxiety and uncertainty. To help navigate this emotional upheaval, mental health experts are stepping forward with advice.
For many, the recent election marks the culmination of intense political engagement, heated debates, and social media conflicts. According to the American Psychological Association, nearly 70% of Americans reported significant stress related to the electoral process, and as the results rolled out, feelings of relief for some contrasted sharply with despair for others.
"The emotions run high around elections, and individuals can feel strongly either way," explains Caitlin Hill, a marriage and family therapist. Many voices from across the nation echoed this sentiment during interviews about their emotional experiences post-election day. Reports poured in from voters around the country who felt everything from relief and happiness to anxiety and sadness.
Elizabeth Martin, a teacher, found herself focusing on helping her anxious students after the election concluded. "I'm feeling disappointed and, you know, trying to figure out how to help myself and other people," she shared, reflecting the confusion many are experiencing about how to manage their feelings.
Dr. Michael Zipra, a psychiatrist at Northwestern University, emphasizes self-care. He advises taking breaks from the constant tides of media and social platforms, where information overload can exacerbate feelings of unrest. "It's good to take a break from media and social media, because there's going to be a lot of content that's just going to stir people up," Dr. Zipra points out. His advice centers on avoiding the spiral of 'doom-scrolling,' where users endlessly consume distressing content online.
He emphasizes the importance of connecting with loved ones during troubling times, stating, "When you start to withdraw from others, you take away perhaps one of your biggest attributes as a human being: your ability to cope relationally." Instead of isolations, building on connections can often provide relief.
With the end of the election season, many people may also feel disoriented or even grieving the loss of an expected outcome or belief system. Lorenzo Norris, chief wellness officer at George Washington University, explains, "Some people may experience this as grief; emotions like denial, anger, or shock can arise, leading to what many label as post-election anxiety." Norris suggests utilizing stress regulation techniques, like controlled breathing, to help calm the mind and body.
Expressing emotions is also key. Dr. Cynthia Ackrill, stress management expert, suggests acknowledging and allowing oneself to experience the full spectrum of feelings—from anger to relief. “Whatever you are feeling is real for you,” she says. Ignoring or stuffing down feelings can worsen mental health.
One grounding strategy is practicing deep breathing exercises—easy to do whether at home or out with friends. Taking slow, deep breaths can trigger the parasympathetic nervous system, helping to mitigate stress. Cortland Dahl, author and mindfulness expert, suggests simply stopping to take mindful breaths during the day to reset your nervous state, stating, "A few mindful breaths can reset your nervous system and bring much-needed calm to your mind."
Your daily routine can also play a pivotal role in managing post-election anxiety. Experts recommend regular physical activities such as walking or group exercises, which help channel pent-up stress. They also recommend practicing gratitude—focusing on positive aspects of your life can counterbalance the negativity many feel during such turbulent times.
Action items can empower those feeling helpless. Suzanne Grimmesey, the Behavioral Wellness Strategy Officer for Santa Barbara County, emphasizes focusing on what one can control and reducing interaction with negative media sources. A suggested exercise involves writing out worries and then identifying what elements are within your control versus those you must accept.
But emotional health is not just about managing personal feelings. Finding common ground with opponents can also be therapeutic and productive. Psychologist Tania Israel advises, "Media and our minds collude to misperceive people who disagree with us to be extreme and illogical. We share more commonalities than differences." By fostering discussions centered on shared values, individuals can reduce feelings of isolation and cultivate connection.
Martin, the teacher, echoes this sentiment. She encourages her students to talk openly about their feelings. Constructive conversations can create healing environments, whether it's with friends, family, or mental health professionals. If feelings become overwhelming, turning to therapists can provide significant support.
Finally, with the holidays approaching, Dr. Zipra encourages making agreements with family members to avoid political debates during gatherings. This strategy may not eliminate stress but can certainly alleviate tensions and promote healthier, more enjoyable interactions.
At the end of the day, expert advice points toward action: practice self-care, communicate feelings, and engage with supportive networks. Whether dives deeply back to their community or simply spends more time outdoors, there is unanimous agreement: taking intentional steps toward emotional regulation and mental health can pave the way for positive coping mechanisms.