Election seasons can bring out a range of emotions. It’s perfectly normal to feel anxious, fearful, or even disheartened after results come in. For many, election stress and anxiety weigh heavily, especially if the outcome impacts your values, your community, or your sense of security. You’re not alone in feeling this way, and there are ways to care for yourself and find calm even during uncertain times. Here are supportive steps to help process your emotions and foster moments of peace and hope.
1. Acknowledge and Validate Your Feelings
First and foremost, it’s important to give yourself permission to feel however you do. It’s understandable to feel shaken, frustrated, or deeply saddened by the results of an election, especially when they tap into deep feelings about identity, fairness, and hopes for the future. We all have unique and personal reasons for why elections matter to us, and recognizing your own emotions without judgment is a gentle way to begin processing them. Try to remind yourself that your reactions are valid and part of being human. Election stress and anxiety are natural responses in a time where so much seems to be at stake, so allow yourself to feel however you do without rushing to “get over it.”
Our emotions often reveal how much we care, and experiencing stress or sadness after an election can be a sign of the values you hold close. Taking the time to label what you’re feeling can also help reduce the intensity of the experience. It might help to try asking yourself specific questions, such as “What am I feeling right now?” or “What am I most worried about?” Acknowledging your feelings as a genuine emotional response and giving yourself permission to feel those emotions can ease some of the pressure.
2. Set Healthy Boundaries with News and Social Media
During election cycles, it’s normal to feel compelled to stay informed, but constant exposure to the news and social media can amplify election stress. If you find yourself feeling worse after reading updates or scrolling through online discussions, consider setting some boundaries. This can mean setting aside specific times in the day to check for news updates or scheduling regular “media-free” hours. Reducing your exposure to constant updates is a simple way to care for yourself and can bring much-needed relief from election anxiety. In that space, try something calming, like reading a book, going for a walk, or talking to a friend.
In addition to limiting time spent on the news, consider being mindful of the type of content you consume. For instance, it may help to avoid particularly negative or inflammatory commentary, especially if it heightens feelings of election stress. Curating your social media feeds to include more neutral or even uplifting content can create a more balanced experience. Taking control of your media environment can make a tangible difference, helping to create a buffer against election anxiety.
3. Reach Out to Supportive People
Social support can make a big difference during tough times. Talking to friends, family, or community members who are supportive and nonjudgmental can help ease feelings of isolation. If your loved ones share your feelings, leaning on each other may be comforting. If they don’t, finding others who do—whether through support groups, community gatherings, or even online forums—can provide a sense of solidarity.
It’s also okay to let others know if you’re not in the headspace to discuss politics or election outcomes. Many people struggle with election anxiety and need space to process. Boundaries can be helpful here; not every conversation needs to be about current events, and discussing topics unrelated to the election can offer a mental break and a sense of normalcy. Finding supportive people who respect your feelings and can meet you where you are emotionally can be a comfort during this time.
4. Consider New Routines to Foster Calm
If you’re experiencing election stress, creating small routines can help you feel grounded. When so much around us feels uncertain, daily rituals can offer structure and stability. Activities like deep breathing exercises, journaling, spending time in nature, or going for a walk can create moments of calm and help you reconnect with yourself. Some people find that physical activities, even simple stretching, help relieve tension and create moments of calm in the midst of chaos.
Establishing a morning or evening routine can also be comforting. This might include activities like enjoying a quiet cup of coffee, writing down a few things you’re grateful for, or setting small goals for the day. In times of heightened election anxiety, a focus on small, meaningful routines can provide an anchor, helping you feel more centered.
5. Channel Your Energy into Positive Action
If you feel strongly about certain issues, taking positive action can give you a renewed sense of purpose. Many people find that taking constructive steps to support their values can lessen feelings of election stress and replace them with a sense of agency. You might look into volunteering with organizations that align with your beliefs, learning more about the causes you care about, or contributing to your local community. Actions like these can be powerful antidotes to election anxiety, reminding you that change often happens incrementally and that every effort counts.
You don’t have to take large steps to make a difference; even small acts of kindness or community engagement can foster hope. If activism or volunteering feels too overwhelming right now, consider simpler actions like making a donation to a cause you care about or educating yourself further. For many, channeling their energy into positive contributions is a healthy and hopeful way of coping with election stress.
6. Look Toward Hope and Progress
It’s easy to feel hopeless during times of distress, but it’s important to remember that change is a gradual process. Holding onto hope is a valuable part of working through election anxiety, and it can help you focus on progress, both in the larger world and in your personal life. While it may not feel immediately comforting, try to trust that every small effort you make, whether it’s in self-care or community support, can make a difference over time.
Practicing gratitude can also foster a hopeful mindset. This doesn’t mean ignoring the difficulties you’re facing, but rather balancing them with moments of appreciation. You might write down three things you’re grateful for each day, or reflect on something that went well during the week. In times of election stress, it can be grounding to acknowledge what is good in your life, even as you hold space for worries or frustrations.
7. Seek Professional Help if Needed
Sometimes, our feelings are more than we can handle on our own and we need extra support. If your election anxiety, fear, or sadness feels overwhelming, or if it’s interfering with your ability to live your life, talking to a mental health professional can help. Therapy offers a safe, nonjudgmental space to explore your feelings and find personalized tools for navigating tough times, whether it’s learning how to process and accept difficult emotions, setting emotional boundaries, managing conflict in relationships, or finding new relaxation or coping strategies.
Many people find therapy to be a powerful tool for gaining clarity, improving mood, and building resilience. Remember, there’s no shame in reaching out for extra support when you need it. Therapists are there to create space, listen, and champion you, whatever your goals may be. Even a few sessions may provide a renewed sense of clarity and control.
Coping with Election Stress Recap
Election seasons can be overwhelming, but remember that your feelings are valid, and you don’t have to go through this alone. By acknowledging your election stress, setting supportive boundaries, and taking small steps to care for yourself, you can find calm and hope amid the uncertainty. Know that you’re not alone in this experience, and trust yourself as you move forward, allowing room for both your fears and your hopes.