Coping with Change: Supporting Your Mental Health After the Election
Written by: McCayla Berry, M.A., LPC
Election outcomes - whether favorable or disappointing - can trigger strong emotions.
The mental health impact of political changes can be intense. Sadness, fear, relief, anger, or numbness are common and valid responses. Our brain has one of three responses to a perceived threat or uncertainty: fight, flight, or freeze. People often feel directly affected or unsafe for a number of reasons, particularly due to the chronic uncertainty which can lead to emotional fatigue or burnout. During this time of change, it’s so important to take care of your mental health.
Coping Tools for Post-Election Anxiety and Stress
1. Anchor Yourself in the Present
It’s very easy to let anxiety and worry take the driver’s seat, especially when your brain is sending the message that there is a potential threat! The best thing to do in a moment of panic is to get back to the present moment. Worry will have you thinking about worst-case scenarios about the future. Start with taking deep breaths in through your nose and out your mouth. If you get a moment to go outside, try to take a moment to connect to nature. Butterfly hugs can also be helpful, where you cross your arms with hands on opposite sides of the chest and tap back and forth. Finding a creative/artistic outlet (even coloring if you are not particularly artsy) can help your brain move from anxiety to calm as you shift your focus.
2. Create Healthy Boundaries with Media
There will be all kinds of news/media headlines during this time. It is imperative for people to set the boundaries that they need around social media and news outlets. There are some free apps (One Sec) and purchasable devices specifically designed to limit screen time (Brick). For the sources/information you do find on the internet, don’t be afraid to fact check and research a second opinion as there are many platforms who will profit from views/fear-monger intentionally for more views.
3. Find Social Support
Spend time with those you find encouraging and safe. Find community hobbies, public groups, or spiritual communities that can help you find belonging and purpose. Changes in society can cause people to isolate out of fear, but safe people and resources are what help all of us move through difficult changes.
When to Seek Additional Support
A few signs that it might be time to reach out for professional support are persistent anxiety, hopelessness, and social withdrawal. It’s difficult to know where to start, so beginning with therapy can be a great first step to begin identifying your emotions, finding coping strategies tailored to you, and to explore the resources that best fit your values and needs during this time!
Take the first step today and reach out to Heights Family Counseling to schedule a consultation. We offer both virtual and in-person therapy sessions in San Antonio and Houston Heights.