Coping with Post-Election Emotions: Anxiety Therapy for Election Stress and Burnout
As an anxiety therapist in Oakland, I see the collective uncertainty, grief, and heightened stress that weighs so heavily on all of us. The election results are in, and for many of us, the emotional fallout is real. If you're feeling like your emotions are all over the place and like you're carrying the weight of the world on your shoulders, you are not alone. I, like you, have been processing some raw and heavy emotions in the aftermath of our presidential election. The stakes can feel so high—especially if you’re a woman, LGBTQ+, an immigrant or have immigrant or mixed status family members, or part of any other marginalized group. The uncertainty about the political future and its potential impact on you can feel overwhelming.
The anxiety and depression many of you are feeling are understandable responses, but they don’t have to pull you under. I’ve seen firsthand how resilient people can be when given the right tools and support—our feelings, while valid, don’t have to control us. We are capable of moving through being stuck especially when we lean on the strength of our communities and focus on strategies that support our emotional well-being.
In this first of two blog posts, I’m going to walk you through some practical and effective strategies to help you move through the stress and sadness you may be feeling after the election results without getting overwhelmed by it. While this post offers general advice, please remember that everyone’s experience is unique. If you're finding it particularly difficult to cope, or if your emotional health is significantly affecting your daily life, I encourage you to reach out to a mental health professional who can offer tailored guidance for your situation.
Understanding Election Anxiety and Its Emotional Impact: An Anxiety Therapist’s Perspective
This election is different than past elections and election stress this time around is at an all-time high. Election anxiety is a real and common response to the stress and uncertainty that accompanies political elections, especially when the outcomes feel personal or threatening. It can trigger feelings of fear, worry, anger, and sadness that linger long after the results are announced. While it's normal to feel this way, it's important to acknowledge that the emotional toll of election outcomes can sometimes overwhelm us, especially when the stakes are high and personal, such as in issues related to identity, rights, or safety.
The emotional impact of election results can vary widely from person to person, but some common responses include:
Heightened Anxiety: A sense of impending doom, worry about the future, or fear of losing rights or safety.
Grief and Sadness: A profound sense of loss, disappointment, or even mourning the outcome, especially if it threatens your values or the well-being of your community.
Anger and Frustration: Feelings of powerlessness or betrayal, often fueled by differing political views or personal stakes in the election.
Disconnection and Isolation: A desire to avoid others or the news, feeling like you can't relate to those with opposing views, or withdrawing due to emotional overload.
Physical Symptoms: Trouble sleeping, changes in appetite, fatigue, and an overall sense of being "on edge."
Understanding these emotions is the first step toward processing them in a healthy way. Recognizing that these responses are a natural part of living through a political climate marked by uncertainty can help you feel less isolated in your experience.
Anxiety Therapy Strategies for Managing Negative Thoughts and Cognitive Distortions Post-Election
It’s common to experience a flood of negative thoughts that can exacerbate anxiety, stress, and depression. These thoughts often appear as, especially when the outcome doesn’t align with your hopes or values. Gaining awareness of these thought patterns is crucial to managing your emotional state and shifting your mindset. When we start to notice how our thoughts influence our feelings, we can begin to unravel these negative loops and choose healthier ways of thinking that are more balanced, realistic, and ultimately more helpful.
Notice all-or-nothing thinking, catastrophizing, or when you make generalizations about the future In the wake of intense emotions following the election. It’s important to acknowledge that feelings of despair, hopelessness, and exhaustion are valid and natural responses to such a charged, uncertain time. The election results may feel like a profound loss, not just on a political level, but also on a personal and emotional one. Many of you may be questioning the direction of the world, wondering if humanity will ever heal, or feeling disillusioned by what seems like a betrayal of your values. These feelings are not only normal but also human. It’s okay to grieve, to feel exhausted, and to experience loss of faith in systems or people. But as they say, feelings are not facts. We don’t know what the future holds so attaching ourselves to certainty is a sure way of feeling disempowered, a lack of control and spiraling, making it difficult to move forward.
Challenge cognitive distortions - Challenge unhelpful thought patterns by becoming more aware of your thoughts, you can begin to challenge the cognitive distortions that often accompany overwhelming emotional states. For example, if you catch yourself thinking, “Everything is ruined, and nothing will ever get better,” try to balance that with a more neutral or even hopeful thought, such as, “The outcome of this election is hard, but history shows that we have the ability to adapt, organize, and fight for change.” Small shifts like these can slowly chip away at negative thought patterns, helping you reconnect with your inner strength and resilience. The simple (yet sometimes difficult) step of recognizing and gently reframing your thoughts is a key way to shift your emotional state and to begin healing.
Tap into your creativity and resilience - These are the qualities that have helped you navigate past hardships in life and can unlock joy. Remind yourself that even in the face of despair, you are not powerless. All of us have power, so reconnect with yours. Are you a someone who is a great friend? Are you someone who’s good at setting goals and achieving them? How do you express your love for yourself and others? Your power lies in your innate authenticity and value as a human being. It may feel so overwhelming that you come to the conclusion that you can’t do enough or even anything at all, but even the smallest acts of care are a form of resistance. By focusing on your humanity and love for others, you can start to rebuild your sense of hope, even when the world around you feels heavy.
Practical Tips from Anxiety Therapy to Manage Post-Election Stress
When it feels like the world is spinning out of control, grounding yourself in your core values can be an incredibly stabilizing force. Knowing what truly matters to you—whether it’s family, justice, community, or compassion—can help you navigate the emotional turbulence and give you a sense of direction.
Here are a few strategies to manage post-election stress more effectively, improve your emotional well-being, and create a shift in mindset, allowing you to feel more empowered and less overwhelmed.
Set Boundaries Around Media Consumption
Limit exposure to news, especially if it’s adding to your anxiety or emotional overwhelm.
Take regular breaks from social media and news outlets to prevent information overload.
Choose to engage with positive or uplifting stories and voices that inspire hope or align with your values.
Be selective about the sources of information you trust, focusing on those that offer a balanced, fact-based perspective.
Find fun stuff to lighten your mood and make you laugh like cute animal videos or clips from your favorite comedians
Prioritize Real Self-Care
This means saying yes to activities that nurture a positive mindset and recharge you and “no” to those that leave you feeling drained.
Step away from the news when needed and take moments to rest and recharge.
Practice self-compassion—acknowledge your emotional state and prioritize tending to your needs.
Engage in activities that nourish your mind, body, and spirit—whether that’s a hobby, spending time with loved ones, or getting outdoors.
Connect with the feel-good people in your life.
Practice Mindfulness Techniques
If you’ve been putting off meditation, now is the time to begin learning mindfulness practices. You don’t have to have an app or know how. A quick 2-3min YouTube video will do the trick.
4-7-8 Breathing: Inhale for a count of four, hold for a count of seven and slowly exhale over 8. Slowing our breathing slows our nervous system down and is an effective way to ground yourself. Do 3-4 cycles once or twice a day and as needed.
Body Scan: Mentally check in with each part of your body, noticing any tension or discomfort, and consciously release it. You can do this while sitting at your desk, laying down or even when standing. This is another tool that’s readily available and takes very little time.
5-4-3-2-1 Grounding: If you’re feeling intense anxiety or worry, you can try to redirect your attention to your surroundings. Bring your attention to your physical senses (sight, sound, smell, touch and taste) to bring you into your body and the present. Name 5 things you can see, 4 things you can touch or feel, 3 things you can hear, 2 things you can smell and one taste.
Regular mindfulness practice builds resilience and can help you stay anchored during these stressful post-election times. It also improves overall emotional well-being and can create a profound shift in mindset allowing you to feel more empowered in the face of overwhelm.
Anxiety Therapy After the Election
In these uncertain times, it’s understandable to feel overwhelmed, anxious, and even lost. While all of your feelings are valid, they don’t have to define your reality. As an anxiety therapist in Oakland, I’ve witnessed how deeply the stress, grief, and fear have impacted many of us, especially those who feel directly threatened by the political climate. But even amidst these difficult emotions, it’s important to remember that we are incredibly resilient. The strategies and insights I’ve shared here are meant to help you process your feelings, stay grounded, and regain a sense of control over your mental and emotional well-being.
If you find that your emotional health is significantly affecting your daily life or that the strategies we’ve discussed don’t seem to ease the weight you’re carrying, anxiety therapy could help. I’m therapist in Oakland and I work with with anxiety, mixed race issues and trauma. Contact me for a free 15-minute consultation to build skills and tools to build to gain control of emotional turmoil and to better navigate this trying time.
