Election seasons can be emotionally intense, and after the results are announced, a unique kind of anxiety can take hold for many people. Post-election anxiety, an emotional reaction that surfaces after an election, can leave individuals feeling tense, worried, and even hopeless. Understanding this phenomenon, how it manifests, and how to cope with it can be crucial for mental well-being, especially in the weeks that follow an election.
It is understandable that those of us who hold marginalized identities may be feeling post-election anxiety or panic even more this year. Your feelings are valid. Remember that grief looks different for everyone. My heart is with you.
What is Post-Election Anxiety?
Post-election anxiety refers to the feelings of fear, stress, and tension that people experience in response to the outcome of an election. This type of anxiety can occur regardless of whether the person’s preferred candidate or party won. For some, it’s a response to uncertainty about the future, while for others, it’s linked to concerns over social issues, community dynamics, or personal values feeling challenged. The highly polarized nature of modern politics can make these reactions even more pronounced.
How Does Post-Election Anxiety Manifest?
Post-election anxiety can look different for everyone, but common symptoms include:
Persistent worry about the future, especially around social, political, or economic issues.
Sleep disturbances like insomnia or nightmares, as ongoing stress affects the ability to rest and recover.
Irritability or mood swings, which can be particularly challenging for maintaining healthy relationships.
Physical symptoms such as headaches, fatigue, and muscle tension, as stress often translates into physical discomfort.
Social withdrawal or over-engagement, where some may feel like isolating themselves to avoid political conversations, while others may feel compelled to talk about politics constantly.
If these symptoms feel intense or long-lasting, seeking professional support can help. For those looking to cope on their own, here are five effective strategies.
Five Strategies for Coping with Post-Election Anxiety
Limit Media Exposure The media, particularly social media, can amplify anxiety by constantly presenting new information, opinions, and discussions. Consider setting specific times to check the news and limiting social media use. Reducing exposure allows for mental space to process thoughts without feeling constantly bombarded by external perspectives.
I often recommend that my clients check the news and socials before engaging in an activity that will help them channel that energy through their bodies such as going into nature, getting movement in their bodies, or taking a salt bath.
Grounding Techniques for the Present Moment When thoughts about the future feel overwhelming, grounding exercises can bring you back to the present. Practices like deep breathing, mindfulness meditation, or even sensory grounding exercises (e.g., focusing on sights, sounds, or textures around you) help center the mind and reduce stress.
You can check out an older video I created that teaches various body based techniques here.
Engage in Expressive Arts As an expressive arts therapist, I recommend using creativity as an outlet for complex emotions. Whether it’s painting, journaling, dancing, or playing music, the expressive arts allow a safe space to explore and release difficult feelings. This can help you process your thoughts non-verbally and find new perspectives on your emotions.
Directive: "Processing and Releasing Tension"
Materials Needed
Blank paper (large enough for free-form drawing)
Colored pencils, markers, or crayons
Comfortable space for movement
Writing materials (journal or paper, and a pen)
Step 1: Drawing Your Emotions (Visual Art)
Begin by taking a few minutes to sit quietly, breathing deeply to center yourself.
Reflect on how post-election anxiety feels in your body. Where do you feel tension or discomfort? Imagine these feelings as shapes, colors, or forms.
On your paper, use colors, lines, or shapes to draw these emotions. Don’t focus on making it “look right”—just express what you feel through colors, textures, and movement on the page.
When you’re finished, take a moment to observe your drawing. Notice any patterns or areas that seem to capture your attention.
Step 2: Transform Through Movement
Set your drawing aside and find a comfortable, open space where you can move freely.
With your eyes closed or open, begin to notice the sensations in your body. Bring your awareness to any tension or tightness.
Start to move in ways that feel natural—this could be stretching, shaking, swaying, or gentle dancing. Let your body express any pent-up energy or emotion related to the election.
As you move, visualize the tension leaving your body, symbolically releasing it into the ground or the space around you.
Take a deep breath to conclude this part, standing still for a moment to notice any changes in your body.
Step 3: Writing for Reflection and Reframing
Return to your paper or journal. Reflect on the following questions and write down your thoughts:
What emotions came up during the drawing and movement exercises?
How did these experiences help you connect with your inner feelings about the election?
What, if anything, feels lighter or shifted after this process?
Lastly, write down a few sentences of self-compassion and hope. This could be a simple affirmation or an intention, such as “I am strong enough to navigate these emotions” or “I will focus on what I can control and release what I cannot.”
Closing
Take a final moment to review your work and reflect on your experience. You may choose to keep the drawing and writing as a reminder of this process, or discard it as a symbol of releasing these emotions.
This intermodal approach encourages a holistic expression of complex emotions, facilitating a sense of release and grounding. By moving through multiple forms of expression, you can access different parts of your inner world, gaining clarity and emotional relief from post-election anxiety.
Connect with Like-Minded People for Support Sharing concerns with friends, family, or support groups who understand your perspective can help you feel less alone. Constructive conversations can provide validation and even new coping insights.
Check in with like minded people when you have capacity. Ask others if they have space to lend an ear when you need to vent and/or problem solve. Make sure others know you are a safe space in your community.
Focus on What You Can Control Focusing on things you have power over can mitigate feelings of helplessness. This could mean taking small, meaningful actions, such as volunteering, engaging in community initiatives, or simply setting personal goals that make you feel purposeful. When you invest energy in positive action, it can counterbalance anxiety and foster a sense of empowerment.
One of my favorite astrologers, Rick “Merlin” Levine, likes to say, “Think globally. Act locally.” I love that, because it implies envisioning the larger group of humanity while creating change locally. Remember that all we do locally has a ripple effect on the rest of the world.
Final Thoughts
Post-election anxiety is a common experience and a normal response to the heightened emotions and concerns that elections can bring. By practicing self-care and engaging in releasing, grounding activities, it’s possible to find at least some relief and and inner safety. Remember, too, that professional support is always available if you feel the need for more guided assistance. The path to mental well-being involves nurturing a healthy balance between staying informed and protecting your peace.