Managing Post-Election Anxiety: A Guide to Self-Care

For quite a few cycles now, we have seen the days following the elections as a time of heightened emotions, where the vast spectrum of human experiences is on full display: people are vocals in their despair, worry as well as in their joy and sense of victory. For many, this period is colored with anxiety and makes dealing with the mundane demands of life can become very taxing. If you are feeling overwhelmed, it is important to remember that you are not alone. There are several ways to help yourself find stability and support during uncertain times.

Here are a few tips to help you manage anxiety post-elections.

1. Acknowledge Your Feelings with Compassionate Non-Judgment

This is the time to give yourself permission to feel whatever comes to the surface for you - it could be a mix of many emotions, and that's ok too. If you acknowledge them, you will be better able to proces them in a healthy way. A good way to observe and connect to what you are feeling is journaling; putting feelings into words can help them become more familiar, normalize them and make them manageable.

2. Limit Media Consumption

This time is characterized by a sense of existential dread: we are in a provisional existence. Our intution and nervous systems are on high alert and can perceive hard times may be on the way. As natural data collectors, our brains already know that the past informs the future. We have been here before, and we may be very worried about what the future looks like. In such a state of anxiety, constant media exposure can actually exacerbate any feeling of anxiety or dread. Research suggests that excessive media consumption during the early months of the first Trump administration was linked to heightened anxiety and stress. Prolonged exposure to divisive or distressing news can create a feedback loop- maintaining and managing emotional well-being then becomes more challenging as a result. (Rosenberg, Ward, & Balcetis, 2018). Schedule specific time windows to check the news, rather than having news in the background on an endless loop. You can also make choices to incorporate some high quality media such as a good podcast or your favorite music into the practice.

3. Reconnect with Nature

They call her Mother Nature for a reason: our Earth is nurturing. Time outdoors is a powerful way to ground yourself. When taking a walk, try to keep the gaze at eye level or slightly above rather than looking at the ground: taking in various stimuli around distracts us from pervasive thoughts and helps remaining in the present moment. Nature is also a perfect distraction from the news and social media.

Here in California, we are lucky to be surrounded by many beautiful landscapes and magnificent sunsets. Make an effort to go outside, find a local park, hike, or visit the beach for a day. Consider making it a routine, especially during this post-election period.

4. Connect with Supportive People

Anxiety has an ally, and its name is isolation. When alone, we have less tools avilable to distract us from our stream of thoughts. It becomes more laborious to practice mindful ways to remain present in the moment. Particularly during times of collective distress, it is increbily reassuring to have someone to talk to who can understand our experience. Sometimes, simply talking about the worries about what's ahead is a way to process in and of itself. If you find yourself tensing up when the conversation is about politics, your body is probably trying to communicate something to you. Could you be exhausted or drained? Could it be too triggering a topic to discuss right now? Whatever the reason, give yourself the chance to understand your need and establish a boundary. Let your loved ones know that you need a break from politics and you would prefer to talk about a different topic. You are not alone in this experience.

5. Get Involved in Your Community

John Makranski, professor of Buddhism at Boston College speaks of wrathful compassion as the form of anger that we feel when we witness injustice. Being involved in advocacy, community efforts provides sense of purpose and function as an adaptive outlet for our own compassionate anger. This is the time to also turn inward and nourish the light we need in this world from within. From there, we become attuned to those who share with us ideals and purpose.

9. Consider Talking to a Therapist

It cannot be said enough: you are not alone. Post-election stress is affecting many people. It might be helpful to speak to a therapist. Therapy can provide an outlet where you can safely explore all the complex emotions that are coming to the surface. You can also learn coping mechanisms, how to establish boundaries with loved ones who might feel differently at this time, and how to navigate the pervasive collective anxiety we are all sensing. Trained professionals can also help you identify techniques that speak to your individual experience and assist you in building resilience over time.

10. Be Patient with Yourself

Finally, remember that it’s okay to feel unsettled,; remember that healing and adapting takes time, and we will have some good days and not so good days. Give yourself some grace, treat yourself with kindness. Try to navigate these emotional experience without the pressure to "fix it" right away.