Editor’s note: This article was written by Dani Dutro, LMHC, Valley’s Director of Well-Being, in response to Valley staff reaching out in the face of divided and contentious discussions in their personal lives, in the media, and online. It is meant to be a resource for everyone, regardless of how they voted, as it is important to prioritize your mental health and practice self-care strategies that can help you process your feelings.
Election season can be a stressful time for many people, even those who aren’t directly involved in the political process. The intense media coverage, heated debates, and the uncertainty of outcomes can create an emotional rollercoaster. After the election results are in, a new wave of anxiety often follows—regardless of which side you’re on. If you’re feeling the weight of post-election stress, it’s important to prioritize your mental health and practice self-care strategies that can help you process your feelings and stay grounded in the face of ongoing societal shifts.
Here are some tips for managing post-election anxiety and finding balance during these tumultuous times.
1. Acknowledge Your Feelings
First and foremost, it’s important to recognize that your emotions are valid. Whether you’re feeling relief, disappointment, anger, or confusion, it’s okay to experience these feelings. Acknowledging them is the first step toward processing the emotional impact of the election.
According to the Harvard Business Review article ‘How to Talk to Your Team the Day After the Election’, it’s normal to feel unsettled, especially when the stakes seem high. However, ignoring or suppressing these emotions can intensify anxiety and stress. Take some time to check in with yourself—practice mindfulness, journaling, or simply reflect on what you’re feeling. By identifying your emotional state, you can begin to work through it in a healthier way.
2. Connect with Others for Support
Post-election anxiety is a shared experience for many, and it can be helpful to connect with people who understand what you’re going through. Whether it’s friends, family members, or colleagues, talking about your feelings can offer a sense of relief and connection. As the University of San Francisco’s Socio-Political Stress resource highlights, leaning on others for emotional support is an effective way to cope with feelings of distress. Speaking with someone who shares your values or who can offer a different perspective may help you process your emotions and gain clarity.
If you’re in a leadership position or part of a team, it’s important to create space for others to express themselves as well. In the HBR article, organizational psychologist Ed. M. Givens advises leaders to acknowledge that people may be experiencing a range of emotions, and that it’s important to approach the situation with empathy and openness. Even in personal relationships, a willingness to listen and validate each other’s experiences can help foster a sense of understanding and solidarity.
3. Engage in Grounding Activities
When emotions run high, it’s easy to become overwhelmed. Engaging in grounding activities is a great way to bring yourself back to the present moment and reduce anxiety. This could include physical activities like going for a walk, practicing yoga, or participating in deep breathing exercises. These activities can help activate the body’s parasympathetic nervous system, which reduces stress and promotes a feeling of calm.
Additionally, activities like creative expression, gardening, or cooking can provide a sense of accomplishment and distraction. These simple acts of self-care are ways to bring balance and restore emotional well-being after any period of intense stress.
4. Limit Media Consumption
While staying informed is important, constant exposure to news and social media can heighten anxiety, especially after an election. If you find that scrolling through social media or watching the news is amplifying your stress, it may be time to set boundaries. Consider taking breaks from media consumption, especially during the first few days after the election when emotions are raw, and the news cycle can feel overwhelming.
By limiting your exposure to media, you give yourself space to process your emotions without constantly re-triggering anxiety. You can still stay informed but try to do so in a way that feels intentional and manageable.
5. Consider Participating in a Healing Dialogue
For those who are feeling the emotional weight of political polarization, engaging in constructive conversations can be a powerful form of self-care. Calling In Conversations, a webinar led by Loretta J. Ross, offers tools for engaging in difficult but necessary discussions about race, power, and social justice. This webinar encourages participants to take a proactive approach to healing by learning how to communicate more effectively across differences.
Attending such conversations can provide a sense of community, offer personal growth opportunities, and help you feel empowered in a time when it can be difficult to find common ground. By learning the skills necessary to engage in meaningful dialogue, you may find that your post-election anxiety becomes less about fear of division and more about hope for collective healing.
6. Practice Compassionate Self-Care
Finally, don’t forget to take care of your physical and emotional needs. Practicing self-care is not just about pampering yourself, but also about giving yourself the space to heal, rest, and rejuvenate. Make sure you’re getting enough sleep, eating nutritious foods, and engaging in activities that replenish your energy. Creating a routine that includes self-care rituals—whether it’s a hot bath, a nature walk, or time spent with loved ones—can give you the mental space to reset and avoid burnout.
The University of San Francisco‘s mental health resources recommend engaging in activities that help you feel empowered and restored. Whether it’s setting small, achievable goals or simply taking a moment to breathe and let go of stress, every little act of self-care can go a long way in maintaining your emotional well-being.
In Conclusion
Post-election anxiety is a common experience, but it doesn’t have to overwhelm you. By acknowledging your feelings, seeking support, engaging in grounding activities, and limiting media exposure, you can manage the emotional fallout in a healthy way. Additionally, considering opportunities for healing conversations—such as Calling-In Conversations—can offer a pathway to constructive dialogue and collective understanding.
Remember, self-care is essential, and taking time to heal, both individually and within your community, is an important step in moving forward after the election.
