A Therapist’s Guide to Managing Post-Election Anxiety, Rage, and Hopelessness
With the outcome of the recent election still fresh, it's understandable if you're feeling scared, angry, or uncertain. You’re not alone in this, and it’s okay if it feels overwhelming. Right now, it’s important to honor what you’re feeling. Over time, you can find ways to channel these emotions into motivation and action. But for now, give yourself permission to grieve or process in whatever way you need.
I’ve been sharing strategies with clients to help manage these intense emotions, and I’ve listed many of them below. I hope they offer support and remind you that you’re not alone.
Therapist-Backed Tips for Navigating Post-Election Emotions
Here are some strategies to help you navigate this challenging time. This list isn’t exhaustive, but it’s a start:
Stay Informed Without Overloading
Pace yourself when consuming media – While staying informed can feel empowering, too much information can leave you feeling overwhelmed and drained. Try setting limits on news and social media, ideally capping it to a specific time or amount per day (easier said than done, but it’s worth the effort). Adding lighthearted accounts into your feed can also help create balance and offer a mental break.
Seek balanced news sources – Following minimally biased sources can keep you informed without overly fueling anxiety or anger. Nonpartisan news sources, for instance, aim to share facts without (or with minimal) biases. While you don’t have to avoid all emotionally charged coverage or conversations, a mindful approach to news consumption can make a big difference.
Support Your Physical Well-Being
Move your body – Physical activity is a great way to care for your body and release stored tension. Whether it’s a quick walk, stretching, or a workout, any movement can help regulate stress. Getting some fresh air—or as close to it as you can if you’re in an urban space—can be an added bonus for clearing your mind and lifting your mood.
Eat regularly and mindfully – It’s normal to crave comfort food when you’re stressed, and it’s okay to indulge. But try to balance it with nutritious foods to sustain your energy and support your mood. Your body needs care, especially now, and eating a consistent, balanced diet can give you the energy you need to handle these challenges.
Prioritize rest – Rest is an act of self-care, resilience, and even resistance. Along with sleep, simple acts like lying down and relaxing your body are restorative and empowering.
Grounding and Self-Care Practices
Express yourself creatively – Writing, drawing, or any creative activity can help process feelings in a therapeutic way. It’s also a constructive way to decompress and reconnect with yourself.
Use grounding techniques – When you feel overwhelmed or find yourself catastrophizing, grounding exercises can bring you back to the present. For example, the 5-4-3-2-1 technique engages your senses to center you: name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell, and 1 you can taste. Or try the 4-7-8 breathing exercise: inhale for 4 seconds, hold for 7, exhale for 8. Breathe slowly and deeply and repeat as needed to calm your mind and body.
Journaling as a release – Take a short amount of time each day to release your thoughts and feelings through journaling. If you’re struggling with ruminating, set a “worry time” of 15-20 minutes to get your thoughts out without lingering. Adding this as a daily habit can help you move forward without carrying unresolved tension.
One step at a time – Especially for those with anxiety, it’s easy to feel overwhelmed by all the possible outcomes and decisions ahead. Remember that you don’t have to plan everything right now. Focus on gathering information and making gradual, small steps forward. This can help ease the burden of big-picture worries.
Maintain Connection and Joy
Stay engaged in joyful activities – Don’t lose sight of the things that make you happy. Continue enjoying hobbies and experiences that bring you comfort and remind you that there’s still beauty and joy in life.
Seek social connection – Reaching out to loved ones—even virtually or through simple texts—can remind you that you’re not alone. Shared support, commiseration, or even laughter can bring relief and hope.
Find What’s Within Your Control
Identify small actions you can take – Recognizing what’s in your control—even small things, like daily self-care routines—can help you feel grounded. We don’t want to feed into the anxiety by over-planning, but identifying actions you can take if or when it feels necessary can bring a sense of calm. Whether it’s deciding to get an IUD, contributing to a meaningful cause, or investing for extra financial security, take time to evaluate where you can make an impact that aligns with your values and/or supports your needs.
Connect with Your Values and Purpose
Reconnect with your values – In moments of grief or anger, it’s easy to lose sight of what grounds us. Reflecting on your core values, such as care, community, or justice, can serve as a reminder of why you care about these issues. Engaging in activities that reflect these values can help motivate us and restore a sense of purpose and hope.
Allow Space for All Parts of Your Life
Make room for non-political thoughts – If you’re feeling guilty for focusing on other parts of life, like work or relationships, remember that life is complex. Attending to other aspects of your life is okay and very normal, and it can even provide a break from the intensity of political stress.
Allow yourself to feel fully – Pretending that these events don’t affect you won’t make the feelings go away. Give yourself permission to feel what comes up—whether it’s sadness, anger, grief, or a mix of emotions. Crying, for example, can release hormones like oxytocin, which has positive effects like reducing stress and easing emotional discomfort. Letting these emotions out can help release some of the tension you’re carrying.
Seek Out Supportive, Safe Spaces
Prioritize spaces that support your physical and emotional safety – During times of political tension or uncertainty, it’s important to find and spend time in spaces where you feel safe and supported. This may mean seeking out friends, online communities, or local groups that share your values and can offer emotional support. For those in marginalized communities, it’s particularly important to identify spaces that prioritize your safety and well-being—whether that’s online or in person. Take breaks from environments that feel triggering or unsafe, and remember that it’s okay to remove yourself from harmful situations. Your safety and peace of mind are essential.
Why Self-Care Matters Right Now
Taking care of yourself isn’t just about feeling better in the short term—it’s about sustaining your strength and well-being in the face of uncertainty. By prioritizing your mental and physical health, you build resilience, find more comfort in your own life, and maintain a sense of personal control. Especially if you’re concerned about potential changes in healthcare, taking steps to care for your health is a powerful form of self-protection. It’s not always simple, but focusing on what you can control in your physical well-being can be incredibly empowering. Our communities, our loved ones, and even our future depend on our continued strength, care, and hope.
Although political changes may feel daunting, remember that there are always opportunities to work toward a better future. Choosing to stay engaged, hopeful, and resilient is a powerful act in itself.
Finding Hope in Community
Through these challenges, remember that there are countless others who share your values, hopes, and concerns. Despite the specific outcomes of the election, there were so many people who voted for the same ideals you believe in, and they’re out there grieving, supporting others, and fighting for justice alongside you. Especially when these issues feel so divisive, it can be comforting to remember that you’re part of a community of people who care deeply and are committed to making a positive difference. While it may feel like there are powerful opposing forces, remember that there’s also a great deal of compassion, resilience, and kindness in the world. You’re not alone in wanting to make things better—and together, we’re stronger.
Need More Support in Managing Post-Election Anxiety? Therapy for Anxiety in New York Can Help
Navigating the emotional aftermath of an election can be overwhelming, but you don't have to do it alone. If you're struggling with anxiety, anger, or hopelessness and you're ready for some support, I’m here to help. As a Licensed Mental Health Counselor and therapist for anxiety, I offer personalized online therapy to help you manage your emotions, process uncertainty, and regain a sense of balance. Whether you're seeking to process the complexities of the current political climate or just need support in navigating these challenging times, we can work together to create a path forward. Reach out today to start building resilience, reclaiming your peace of mind, and reconnecting with your values.
Schedule a consultation with me
Learn more about me and my services
Take the first step toward finding support, safety, and hope in the midst of uncertainty.