As a therapist, I’ve seen firsthand how many of us grapple with heightened anxiety after election results are announced. It’s natural to feel a whirlwind of emotions in times like these, especially with so much uncertainty about what lies ahead. If you’re feeling unsettled, you’re not alone. Here are some ways to understand and respond to the post-election anxiety you may be experiencing, with a focus on acceptance, mindfulness, and action.

1. Accepting Your Emotions as Normal
Election results can evoke a spectrum of emotions—fear, frustration, sadness, even hope. Recognizing and accepting these feelings as a natural response to the unknown is the first step toward managing them. Many people experience a blend of emotions after an election, even if the outcome aligns with their hopes. Allow yourself to feel what comes up without judgment. Rather than trying to resist or suppress your anxiety, recognize that these feelings are a reflection of how deeply you care about your community and future.
Take time each day to name and sit with your emotions. You might say to yourself, "I'm feeling anxious because the future feels uncertain," or "I’m frustrated because I hoped for a different outcome." This simple practice of labeling your emotions can provide a sense of distance, allowing you to acknowledge them without being overwhelmed.

2. Identify What You Can and Cannot Change
One of the most grounding practices when facing uncertainty is to distinguish between what is within our control and what is not. While we can’t change the results of an election, we can focus on things within our control, such as how we respond, where we direct our energy, and how we choose to engage with our community.
Here’s a helpful exercise:

• Make a list of what you cannot change about the situation (e.g., the outcome of the election, others' reactions).
• Make a separate list of things you can influence or control, like how much news you consume, how you discuss politics and with whom, or how you contribute to the causes you care about.

By focusing on the things within our control, we create a sense of empowerment and agency, which helps to reduce feelings of helplessness and anxiety.

3. Identify Ways to Take Action
Channeling anxious energy into action can be a powerful way to regain a sense of agency. Consider how you can turn your concerns into meaningful contributions. If there are specific issues or causes that resonate with you, look for ways to get involved. This might mean volunteering, advocating for policies, or supporting organizations that align with your values.
Ways to get involved might include:

• Supporting Local Initiatives: Many issues can be impacted at the local level. Look into volunteer opportunities, local meetings, or groups where you can make a direct difference.
• Educating Yourself and Others: Knowledge is empowering. Staying informed and sharing reliable information with those around you can be a proactive step toward positive change.
• Connecting with Like-Minded Individuals: Finding community can offer comfort and strengthen your sense of purpose. Seek out local or virtual groups dedicated to causes you believe in. Connecting with others who share your passion can provide encouragement, perspective, and inspiration.

4. Cultivate Self-Care Practices
Managing post-election anxiety requires us to care for ourselves in ways that support mental well-being. This might look like:

• Setting Boundaries with Media: Continuous news exposure can keep us in a heightened state of anxiety. Limit your intake, schedule breaks, and seek out balanced perspectives when you do engage.
• Setting Boundaries with Social Media: While social media can at times be a place to escape, doom-scrolling is real and can contribute to high levels of anxiety for many people. Set timers on your phone to turn social media off at certain times or after spending a specific amount of time on it. “Hide” or remove the icons for social media apps on your phone so the muscle memory of clicking on them can get broken.
• Practicing Mindfulness or Meditation: Grounding practices help us stay present and calm, reducing anxiety about the future. Try five minutes of deep breathing or a short guided meditation each day to center yourself.
• Engaging in Physical Activity: Moving your body, whether through exercise, a walk in nature, or even stretching, releases endorphins and can help shift anxious energy.

​5. Stay Hopeful and Patient
Finally, remember that societal change is a long game. Progress may come in small steps, but each action taken, each conversation held, and each effort to make a positive impact adds up. You may feel discouraged or impatient at times, but keep reminding yourself that change is possible and that you’re part of a larger movement.

Post-election anxiety is a normal reaction to times of change and uncertainty. By accepting your emotions, focusing on what you can control, taking meaningful action, and caring for your well-being, you can navigate this period with resilience. Above all, know that your voice, feelings, and efforts matter, today and always.

​Talking to Your Children About Election Results
Election season can bring a mix of emotions, and as the results have come in, it’s natural for children to notice the atmosphere and energy around them. They might overhear conversations, catch snippets of news, or pick up on the emotions of adults around them. Throughout the morning, I have gotten texts and emails from my family, friends, and clients asking how to talk to their children about the results. As parents, it’s important to create a supportive environment where your children can express their feelings and ask questions. Here are some tips to help you guide these conversations with empathy and care.


1. Create a Safe Space for Questions
Children might not fully understand what an election or its outcomes mean. Invite them to ask questions and listen carefully to their concerns. Let them know it’s okay to feel confused, scared, or uncertain. Use simple language that matches their age and understanding.
Example: “Elections are when people choose leaders to make important decisions. It’s okay if you don’t understand everything. What questions do you have?” or “Its ok to feel scared, uncertain, or worried about how these elections might affect you, your family, or your friends.”
2. Keep Your Explanations Age-Appropriate
For younger children, a brief overview of what elections are may suffice. Older children may want to understand the impact of election results on specific issues, especially ones that have meaning to them and their identities. Tailor your explanations to their level of understanding and avoid unnecessary details that might fuel anxiety.
For Younger Kids: Focus on concepts of fairness and choice, like voting for class representatives or choosing what game to play at recess. Explore how sometimes what we want and who we want might not win, and we have to accept that.
For Older Kids/Teens: Discuss how elections can affect policies on things that matter to them, like identity, sexual orientation, education, the environment, or healthcare, while reinforcing that adults are working to address challenges. Especially with older kids, openness and honesty is important while also recognizing that they might need some level of emotional protection as well.  Identifying where to filter things and where to be honest will depend on your child and their emotional maturity.
3. Acknowledge and Validate Their Feelings
If your child expresses worry or fear about the results, let them know their feelings are valid. Normalize everything they are feeling, from grief, to sadness, to fear, to anger. Share that adults also feel all the emotions too, and maybe explore what you are feeling too.  You can also explain there are always people working to make things better and identify if there are things that you as a family can do together to feel like you are taking action.
Example: “I understand why this makes you feel worried. It’s okay to feel that way. Grown-ups are working hard to make sure our community is safe and strong and we will keep working on being good people.”
4. Focus on Stability and Reassurance
Children thrive on routine and stability. Reassure them that, regardless of these election outcomes, your family life and their daily routines will remain as consistent as it can. Do so with empathy and honesty. If things may change your family, remind your children that it is your responsibility to worry about things and that you will be honest with them if they will feel the impact.
Example: “Even though some things might change in the world around us, our family is here, and we will continue to care for each other.”
5. Highlight the Power of Participation and Kindness
Empower older children to feel hopeful by explaining the importance of civic engagement. Discuss ways people can make a difference, like community service or writing to elected officials. Emphasize the value of being kind and respectful, even when opinions differ. Remind your kids about the values of your family and that spreading goodness and kindness is a way of taking control in situations in which control doesn’t feel attainable.
Example: “People have different ideas about what’s best, but what’s important is that we treat everyone with respect. You can also have a say in the future when you’re older.”
6. Take Care of Your Own Emotions
Children often mirror the emotions of the adults around them. Take time to process your feelings and show your child how to handle emotions constructively. It’s okay to share that you’re feeling uncertain, too, but follow it with how you’re managing your feelings.
Example: “I feel a bit anxious today, so I’m taking deep breaths and thinking about what I can do to help our community.”
7. Encourage Healthy Outlets for Stress
Engage in calming activities as a family. Exercise, art, or simply spending time outdoors can help everyone feel more grounded. Encourage your child to express their worries through drawing, journaling, or play. Work on limiting social media if that is a trigger for you and model setting those limits and boundaries.


Conclusion: Election results can be complicated and emotional, even for adults. By maintaining open lines of communication, you can help your child feel heard, reassured, and supported. Remember, the goal isn’t to have all the answers but to be a source of stability and comfort during uncertain times.