How to Manage Post-Election Day Stress

With Donald Trump projected as the winner of the presidential election, one thing is clear: it's been a long, hard-fought journey to the White House.

Americans are likely feeling exhausted, emotionally drained, and apprehensive about what the coming weeks may hold for a deeply divided nation.

As we did in 2020, it's important to take a moment to assess your physical and emotional stress levels right now.

‘How we perceive our stress plays a significant role in our health,’ said Dr. Cynthia Ackrill, a stress management expert and former editor of Contentment magazine, published by the American Institute of Stress.

‘When the brain detects any potential threat, even if it’s just the worry of what might happen, it will trigger your stress response to protect you,’ Ackrill explained in an email.

‘Thank your brain for trying to help, but reassure it that you’ve got this,’ she continued. ‘This can help you recognize automatic reactions, break out of endless thought loops, and distinguish between fact and fiction.’

Take a break and give yourself some self-care, and encourage your friends and neighbors to do the same. Here are some research-backed strategies to help you reset.

Breathe, move, and make a plan

Experts suggest using your body to help calm your mind. Deep, slow belly breathing activates the parasympathetic nervous system, which counteracts stress by lowering heart rate and reducing adrenaline.

‘You don’t even have to pause what you’re doing. Just take a few slow, deep breaths and really tune into the sensations in your body,’ said Cortland Dahl, author of 'A Meditator’s Guide to Buddhism' and chief contemplative officer at Healthy Minds Innovations, a nonprofit offering free wellness services. ‘A few mindful breaths can reset your nervous system and bring much-needed calm to your mind,’

A simple walk can do the trick as well — taking a stroll in nature with a supportive friend can enhance stress relief, Ackrill explained.

‘Make plans to do something enjoyable with friends today, and even better if it’s outdoors — choose something that nurtures your mind, body, and spirit, no matter how the election turns out,’ she advised.

Other useful stress-busting strategies include practicing gratitude and cutting out stressful news or social media. Try a ‘circle of control’ exercise, where you list things you can control, things you can influence, and things outside your control — and then let go of the things you can’t change, Ackrill suggested.

‘Everyone should have regular habits to recognize when stress is creeping in and a toolkit to handle it. This means being aware, framing life’s challenges healthily, using strategies to manage mental and physical stress, and focusing on thriving,’ she emphasized.

‘Unfortunately, most of us weren’t taught these skills, so use this election stress as an opportunity to prepare for the next one with better stress management techniques,’

Don’t suppress your emotions

Emotions act like signals, Ackrill explained in a past interview, indicating that there are unmet needs you must address.

‘Ignoring or suppressing your feelings won’t help,’ she said. ‘Make room to process authentic emotions like grief, disappointment, frustration, anger, or guilt.’

‘Give yourself permission to feel the full range of emotions that make you human,’ Ackrill added. ‘Don’t impose expectations on yourself. There’s no ‘right’ way to feel, and blaming yourself won’t help. Whatever emotions you’re experiencing are valid for you.’

Experts suggest that one way to process your emotions is by writing them down until you feel the emotional intensity diminish — you’ll know it’s working when the emotional charge fades away.

Another option is to reach out to a trusted friend or loved one who can ‘hold space’ for you, Ackrill recommended. However, be discerning. Before fully opening up, ask yourself: ‘Is this person truly supporting my emotional well-being?’

If you find yourself unable to break free from overwhelming feelings, don’t hesitate to seek help from a therapist, Ackrill advised. ‘Contrary to popular belief, asking for help isn’t a sign of weakness.’

We are all human beings

Ackrill emphasized that connecting with others and finding common ground is essential for mental well-being, especially during stressful times.

“The divisive nature of election coverage can strain relationships, especially with those who hold opposing views,” she explained. “But more often than not, we share similar cares, fears, and values. Finding common ground can be the key to relieving stress and fostering connection.”

Psychologist Tania Israel, a professor of counseling psychology at the University of California, Santa Barbara, concurs.

“Our minds, along with media narratives, often distort our perception of those with differing opinions, making them seem extreme, irrational, or even hateful. But in truth, we have much more in common than we realize,” Israel shared via email.

“Americans are united by core values like service, patriotism, and bipartisanship. We share common ground on government accountability, protecting Constitutional rights, and ensuring laws are applied fairly,” said Israel, author of *Facing the Fracture: How to Navigate the Challenges of Living in a Divided Nation*.

“Moreover, we all believe in free and fair elections, support equal rights, and oppose government corruption,” she added.

Israel highlighted organizations that are dedicated to bridging political divides, known as the 'bridging movement.'

“The goal is to leave a conversation caring more about the person you're speaking with than about winning the argument — prioritize humanity over the debate,” said Caroline Hopper, managing director of the Citizenship & American Identity Program at The Aspen Institute, in a prior interview with Dinogo.

The Aspen Institute supports *The Better Arguments Project*, which aims to facilitate more constructive arguments. The initiative emphasizes that disagreements don’t have to create division. In fact, it argues that learning to argue effectively can help bring people together.

“We simply can't make informed decisions if we only engage with those who share our views,” Hopper explained. “By exchanging diverse perspectives, we often gain deeper insights and develop stronger solutions to the challenges we all face.”