Navigating Post-Election Anxiety: A Therapist's Guide

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.