Election cycles often bring intense emotions, especially during times of national division. For many, the recent US election has reignited trauma, anxiety, and fears for the future. I’ve experienced firsthand how differing political viewpoints, values, and life experiences among family members can create strain.
One of the best pieces of advice I heard recently was from my hairdresser, who said, “This time around, I’m not going to allow the political environment to disrupt my relationships.” Sitting there, surrounded by a diverse group of women—of different races, religions, ages, and political ideals—we shared a collective commitment to this mindset. In that one sentence, we found common ground, agreeing to uphold respect for one another despite our differences.
While “Post-Traumatic Election Disorder” is not an official diagnosis, it captures the genuine mental health toll many women, LGBTQ+ individuals, minorities, and other marginalized groups experience. With Donald Trump’s new term, individuals who feel vulnerable may find themselves navigating renewed fears or distress, particularly in social gatherings and everyday community settings.
This guide offers a compassionate look at understanding these experiences and practical steps to regain a sense of peace and stability in times of political uncertainty.
Understanding the Psychological Impact of Election Outcomes
When the political landscape shifts, it can trigger a range of emotions—especially when leaders' policies and rhetoric feel personal. Research indicates that individuals who have experienced trauma in the past are at higher risk for increased levels of distress during times of political instability (American Psychological Association [APA], 2017). These reactions stem from ideological beliefs and perceived threats to one’s safety, rights, or way of life.
For those with a history of trauma, exposure to distressing events or divisive language can lead to “re-traumatization.” This phenomenon, noted by psychologists, occurs when past traumas are triggered by new stressors, such as media coverage or interactions with those holding opposing views (Cloud, 2017). As Brené Brown (2019) explains, “People are hard to hate close up. Move in” (p. 128), underscoring the importance of understanding and empathy in bridging emotional gaps.
Recognizing Symptoms of Post-Traumatic Election Disorder
Symptoms of election-related stress may present similarly to those of generalized anxiety or PTSD. Common signs include:
- Increased Anxiety and Hypervigilance: Constantly checking news updates, feeling on edge, or experiencing trouble sleeping (APA, 2017).
- Depressive Symptoms: Low mood, hopelessness, and lack of motivation to engage in usual activities (Duckworth & Gross, 2014).
- Physical Symptoms: Tension headaches, nausea, digestive issues, and fatigue.
- Social Avoidance: A desire to avoid gatherings or activities where divisive topics might arise.
- Flashbacks or Intrusive Thoughts: Re-living traumatic memories or past discriminatory experiences in reaction to current events.
Recognizing these symptoms can help validate your experience. They are legitimate responses to heightened stress and past trauma, revealing the body and mind’s instinctive reactions to perceived threats.
Coping Strategies to Manage Election-Related Stress
Managing post-election stress requires a mix of practical and emotional strategies. Here are some steps to begin addressing feelings of distress:
1. Prioritize Self-Care and Mindfulness
- Mindfulness Apps: Using apps like Calm offers guided meditations, breathing exercises, and sleep stories, which have been shown to help regulate emotional responses (Calm, 2023). Starting your day with a short meditation can provide grounding and relief.
- Physical Activity: Exercise is proven to reduce anxiety and depression symptoms (Mayo Clinic, 2019). Gentle activities like yoga, walking, or even dance can release tension and boost mood.
- Sleep Routine: High stress disrupts sleep patterns. A nighttime routine with journaling or soothing music can enhance rest and recovery.
2. Set Emotional Boundaries
- Choose Your Battles: Not every conversation requires engagement, especially if it feels confrontational. Establishing polite exit strategies can prevent emotional exhaustion (Brown, 2019).
- Limit News Consumption: Constant exposure to distressing news escalates anxiety. Setting specific times to check updates or avoiding news before bed can support mental health (APA, 2017).
- Create Safe Spaces: Identify supportive individuals or groups who share your values. In moments of distress, these spaces offer refuge and understanding (Cloud, 2017).
3. Connect with Community Support
- Seek Social Connection: Social support counteracts loneliness and stress, reinforcing resilience. Connecting with friends, family, or support groups creates a valuable support system.
- Join Online or Local Support Groups: Platforms like Meetup and Reddit provide safe spaces for discussing shared experiences, fostering a sense of community and validation.
- Participate in Activism: Engaging in activism offers empowerment. Supporting organizations aligned with your beliefs through volunteering or advocacy can restore a sense of agency (Duckworth & Gross, 2014).
4. Express Yourself Creatively
- Journaling: Writing thoughts can help process complex emotions and track emotional triggers. Journaling offers insight into stress patterns and coping mechanisms.
- Creative Outlets: Engaging in art, music, or other creative activities externalizes difficult-to-articulate feelings, providing relief and emotional healing (Batson et al., 2002).
Together Apart: Supporting Connections Across Political Differences
Acknowledge the Divide: During election cycles, especially with closely split results, it’s natural for people to feel joy or distress. Recognizing these differences can ease tensions and foster understanding. As Brené Brown (2019) wisely notes, “People are hard to hate close up. Move in” (p. 128), highlighting empathy's role in bridging divides.
Encourage Compassionate Boundaries: Setting boundaries doesn’t mean shutting others out. Instead, it allows respectful connection. Psychologist Henry Cloud emphasizes that “Boundaries are not just a fence to keep things out; they are a gate to let the right things in” (2017, p. 56), underscoring the importance of boundaries in nurturing healthy connections.
Model Empathy: Showing empathy in interactions can honor everyone’s experience without compromising your beliefs. As Batson et al. (2002) point out, empathy allows individuals to “extend compassion even toward those with differing views” (p. 306), promoting connection and mutual respect.
Finding Hope and Moving Forward
Political and social upheaval effects can feel overwhelming, but resilience is within reach. Each step we take to address our mental health empowers us to regain control over our lives. With support, self-care, and community, we can transform moments of fear into opportunities for growth.
The journey to recovery may look different for everyone, and that’s okay. Taking it one day at a time, building a self-care routine, setting boundaries, and surrounding ourselves with supportive individuals can lead to lasting emotional well-being.
If you found this guide helpful, consider joining my newsletter for more resources, insights, and support. We can navigate these challenging times together, uplift each other, and find hope.
References
Batson, C. D., Eklund, J. H., Chermok, V. L., Hoyt, J. L., & Ortiz, B. G. (2002). Emotion regulation and empathy: Integrating caring and conflict. Journal of Personality and Social Psychology, 82(2), 306-318.
Brown, B. (2019). Dare to Lead: Brave Work. Tough Conversations. Whole Hearts. Random House.
Cloud, H. (2017). Boundaries: When to Say Yes, How to Say No to Take Control of Your Life. Zondervan.
Duckworth, A. L., & Gross, J. J. (2014). Self-control and emotional regulation. Psychological Science, 9(5), 321-325.
American Psychological Association. (2017). Stress in America: Coping with Change. Retrieved from https://www.apa.org/news/press/releases/stress/2017/coping-with-change
Calm. (2023). Find Your Calm. Retrieved from https://www.calm.com/
Mayo Clinic. (2019). Exercise and stress: Get moving to manage stress. Retrieved from https://www.mayoclinic.org
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