Your candidate lost? Here’s how to cope with post-election stress

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.

Acknowledge and process your emotions

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:

• "Surviving Dinner Table Debates" – Tips for managing family discussions.
• "Compassion During Campaign Season" – Exercises to cultivate empathy in tense times.

Chairs and trash sit in an empty field after the election night watch party for Democratic presidential nominee, U.S. Vice President Kamala Harris at Howard University on November 06, 2024 in Wshington, DC. (Kent Nishimura/Getty Images)

Unplug from constant news and social media

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:

• Limiting news intake, especially right before bed – Avoid overloading on news when trying to unwind.
• Setting a timer for social media – Boundaries help to avoid doomscrolling.
• Choosing reliable sources – Stick to reputable news outlets for factual updates.

Taking these steps helps create a mental buffer, allowing you to focus on the present rather than spiraling into "what if" scenarios.

Take care of your physical health

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:

• Getting some fresh air – Take a short walk or spend time outdoors.
• Eating balanced meals – Nutrition plays a role in emotional regulation.
• Keeping a consistent sleep schedule – Quality sleep supports mental resilience.

Set boundaries with family and friends

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:

• Steering clear of heated political discussions – Avoid divisive topics during group events like Thanksgiving.
• Having one-on-one chats instead – Sensitive conversations may be easier in private.
• Bringing up shared memories – Find common ground by focusing on positive experiences.

Limit alcohol and seek healthier ways to relax

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:

• Progressive muscle relaxation – Tense and release muscle groups to ease tension.
• Mindful breathing exercises – Practice deep, steady breaths to calm the mind.

According to the CDC, even short breaks spent on calming activities can reduce stress significantly.

Find constructive outlets and focus on personal agency

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:

• Connecting with organizations that align with your values – Joining local groups can provide a positive outlet.
• Volunteering – Giving back can shift focus from stress to purpose.
• Advocating locally – Attending community meetings can help you engage with change.

Reach out for support if needed

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:

• 988 Suicide & Crisis Lifeline – Call or text 988 for immediate support.
• The National Alliance on Mental Illness (NAMI) HelpLine – Reach out at 1-800-950-NAMI for information and support.
• The Trevor Project – LGBTQIA+ youth can connect for confidential help at 1-866-488-7386.