Post-Election Anxiety: Coping Strategies for a Stress-Free Holiday Season
Election season can feel like an emotional rollercoaster, at least it has for many of the client’s we’ve seen recently. As the dust settles and results become final, many of our clients are struggling with lingering anxiety, stress, or even a sense of grief. And let’s not forget the added pressure of the holidays—a season meant for joy that often brings its own stressors, from endless to-do lists to family gatherings where political discussions can quickly turn heated.
If this sounds familiar, you’re not alone. A study by the American Psychological Association (APA) found that 68% of Americans experience election-related stress, with many feeling the effects long after the results are announced. On top of that, the National Institute of Mental Health (NIMH) reports that 64% of individuals experience heightened stress during the holidays, often due to family dynamics and disagreements—including political ones.
At Simplify Life Counseling, we see these patterns every year. It’s a tough time, and we’re here to offer guidance and support so you can regain peace during this challenging season.
Understanding Post-Election Anxiety
Post-election stress is a common experience that can affect anyone, regardless of political views and which side of the aisle you align with most. There are several reasons why this stress feels so overwhelming:
Uncertainty about the Future: Elections often bring questions about how changes in leadership might affect critical areas like healthcare, education, or civil rights.
Emotional Investment: The emotional stakes are high, making it natural to feel disappointed, frustrated, or helpless when outcomes don’t align with your hopes.
Media Overload: This is probably the biggest factor that adds to post-election anxiety! In efforts to be informed and knowledgeable, many times people will increase their news-watching post-election. Unfortunately, news outlets and social media amplify every detail, creating an echo chamber that intensifies stress and fear. Additionally, people will often post links about what the news says on social media which can add even more frustration when others chime in and begin to argue from the opposite side.
Holiday Pressures: The holiday season arrives on the heels of elections, adding financial strain, planning responsibilities, and challenging family dynamics.
The combination of these factors can feel overwhelming, but the good news is that there are ways to break free from this cycle and find relief. While outcomes for elections don’t change, we can change how we deal with our emotions. We’ve included several helpful tools you can use throughout the day to reduce your anxiety and improve your mood.
Techniques to Help Reduce Election-Related Anxiety
1. Practice Mindfulness
Mindfulness is a powerful tool for easing stress and staying present. By focusing on the here and now, you can break free from anxious thoughts about the past or future. When you do this, it’s important to really focus on the details of what you are describing. In therapy, we often say go into as much detail as possible about the things you list so that you can fully engage in that sense and disengage from the flooding emotions you faced.
The 5-4-3-2-1 Grounding Technique:
Acknowledge 5 things you can see.
Identify 4 things you can touch.
Notice 3 things you can hear.
Focus on 2 things you can smell.
Think of 1 thing you can taste.
Paced Breathing: Inhale for 4 counts, hold for 4, and exhale for 4. These exercises can be done anytime you feel overwhelmed, whether you’re scrolling through election news or preparing for a family gathering.
2. Focus on What You Can Control (CBT)
Create a “Can vs. Can’t Control” list. For example:
Can Control: Your actions, your responses, and the conversations you engage in.
Can’t Control: Election outcomes or others’ opinions. For the things you can’t control, add a note to the side that includes what you can do to prevent or problem-solve. Since anxiety always overestimates negative outcomes and underestimates your ability to prevent and problem-solve, adding things that can be done will help you feel less hopeless with the things that are out of your control. Otherwise, you’ll just hyper-focus on what you can’t control and well, that defeats the purpose of this exercise :)
Add to this list and read it 5 minutes daily. It will help you on a daily basis to help you remember that there is hope and you do have the ability to change certain things in your life.
3. Set Boundaries
If political conversations tend to escalate during family gatherings, it’s okay to say:
"Let’s focus on celebrating together and leave politics aside for today." or “I’d prefer that we focus on what unites us right now and not what might be divisive. You can absolutely talk about the election if you’d like, I just will need to step out because I shouldn’t engage in that conversation.”
How to Cope with Post-Election Stress During the Holidays
1. Challenge Catastrophic Thinking (CBT)
When you start imagining the worst and letting your feelings act like facs, ask yourself:
“How is thinking this way impacting me? Is obsessing over the worst-case scenario helping or hurting me in having mental well-being and peace?”
“Am I thinking in all-or-nothing terms?”
“Is there something I can do to better the situation?”
Reframing and sometimes even challenging your thoughts can help you feel calmer and more in control. Your feelings are valid but sometimes feelings can speak like they are facts and that is when we often begin to spiral.
2. Use Emotional Regulation Tools (DBT)
Try the “TIP” skills to calm yourself when emotions run high:
Temperature: Splash cold water on your face or hold an ice cube.
Intense Exercise: Move your body with a quick walk or jumping jacks.
Paced Breathing: Slow, intentional breaths can work wonders.
3. Prioritize Self-Care
Make time for activities that relax and recharge you, whether it’s yoga, journaling, or connecting with a trusted friend. Consider getting off of social media for a few weeks and implementing more healthy activities during that time instead.
Recognizing Signs of Election-Related Stress
Election-related stress can manifest in various ways:
Emotional Signs: Anxiety, irritability, sadness, and anger.
Cognitive Signs: Negative thought patterns, difficulty concentrating, preoccupation with election outcomes.
Physical Signs: Fatigue, muscle tension, headaches, or trouble sleeping.
If these symptoms resonate with you, it’s a good indication that your stress may need more focused attention.
The Role of Counseling in Managing Election Anxiety
Talking to a therapist can be a powerful way to find relief and gain perspective. Therapy offers a safe, nonjudgmental space to explore your feelings and identify triggers, develop effective coping strategies, and process complex emotions. Therapy offers a safe, nonjudgmental space to:
Explore your feelings and identify triggers.
Develop effective coping strategies.
Process complex emotions and challenge unhelpful thought patterns.
At Simplify Life Counseling, we understand how overwhelming this season can feel. Whether you’re struggling with election stress, holiday anxiety, or family dynamics, our team is here to help. Schedule a session today at www.simplifyatlanta.com or call us to take the first step toward peace. Together, we’ll help you navigate this challenging time and create a holiday season filled with hope and healing.
