LOS ANGELES - As the dust settles on a high-stakes election, millions of Americans are experiencing mixed emotions. When the outcome doesn't align with personal hopes, these feelings can escalate, leading to stress, anxiety, or even rifts with loved ones.
Experts emphasize that it's normal to feel disappointed or worried and offer actionable strategies to help process these emotions and find balance.
Here's a guide to navigating the post-election period with resilience and grace.
The first step to coping, experts say, is to allow yourself to feel. "Begin by acknowledging your feelings," says Lynn Bufka, deputy chief of professional practice at the American Psychological Association.
"If your candidate loses, it's expected to feel disappointment, anger, or sadness." Recognizing and naming emotions like betrayal or fear can be a powerful way to reduce their intensity, allowing you to process them rather than feel overwhelmed.
Mindfulness and meditation expert Rosie Acosta, who works with the mental health app Headspace, told the Associated Press last month she encourages people to focus on their breath.
"I can control how I'm breathing," she says. "I can use my mindfulness practice and stay in the present moment, instead of worrying about the election outcome." Acosta's guided meditation series on Headspace, titled "Politics Without Panic," includes exercises like:
Continuous updates and analysis can amplify stress. Speaking with the Associated Press, Dr. Petros Levounis from Rutgers University emphasized the importance of stepping away from the news cycle. He recommends:
Taking these steps helps create a mental buffer, allowing you to focus on the present rather than spiraling into "what if" scenarios.
Self-care is crucial when facing post-election stress. Physical health, from regular exercise to balanced eating, has a direct impact on emotional well-being. Levounis suggests:
With holiday gatherings approaching, many may be anxious about navigating political discussions with loved ones who hold opposing views. Rev. Cynthia O'Brien, a debate chair and workshop moderator with the nonprofit Braver Angels, suggests:
Levounis cautions against using alcohol to cope, explaining that although it may temporarily relieve stress, it can increase anxiety in the hours that follow. Instead, consider:
According to the CDC, even short breaks spent on calming activities can reduce stress significantly.
For those looking to feel more empowered, taking action -- whether through volunteering for causes you believe in or attending community events -- can provide a sense of purpose and control. Shauna Olson Hong, a director at California State University, East Bay, suggests:
There's no shame in seeking help when emotions become too overwhelming. Speaking to Time, Matt Kudish, CEO of the National Alliance on Mental Illness in New York, says noticeable changes in sleep, appetite, or mood warrant attention and mindfulness. Resources to consider include: