Post-Election Stress Is Real and Shows Up in Multiple Ways

Source: Image by Larisa from Pixabay

If, in the aftermath of the election, you’re struggling with a range of strong emotions, if you feel overwhelmed, anxious, fearful, confused, sad, depressed, frustrated, and/or angry, you are very far from alone.

A survey earlier this fall from the American Psychological Association of over 3,000 American adults found that a majority were deeply worried about the consequences of the 2024 general election. In fact, 7 out of 10 indicated that the election was a source of significant stress. And more than half reported they were worried this election’s results could lead to violence and potentially end democracy in the United States.[1]

While most US presidential elections are anxiety-provoking, this one has been uniquely stressful due to Pacific Ocean-size divisions in perspective and the ensuing extreme political partisanship. It can be deeply disequilibrating to feel as though half of the country experiences reality in a way that’s so dramatically different from you. Add in rhetoric that gaslights, delights in the psychological mechanism of projection wherein accusations are subliminal admissions, and demonizes differences in political philosophy/ideology, and the ensuing mental, emotional, spiritual, and physiological effects can be profoundly unsettling, even jarring.

The bio-psycho-social-spiritual stress you experienced in the days and weeks leading up to the election doesn’t just evaporate. You may have co-workers, friends, or family members whose political views you cannot comprehend, may be concerned about, or may be even appalled by.

Moreover, election-related stress is known to lead to diminished emotional capacity to tolerate incidents that are completely unrelated to it. In other words, don’t be surprised if, when you experience a relatively minor challenge or setback now and in the near future, it evokes a disproportionate/over-the-top reaction. Research that examined the daily journals of participants before and after the 2016 presidential election showed self-reported emotional reactivity increased post-election.[2]

It’s not uncommon to feel worried or sad for weeks or months after a contentious election. A study by University of Nevada, Reno that examined self-reported symptoms of anxiety and depression subsequent to the 2020 election found that moderate to severe anxiety and depression could persist for two to three months after the election occurred.[3]

For a great many people, post-election stress is fueled by pervasive uncertainty about what will happen now. The human body is hardwired to respond to uncertainty because our brains are structured to assess potential threats/risks. In the face of uncertainty, our nervous systems are on high alert, braced to react through fight, flight, or freeze. In this survival mode, some higher-level brain functions actually go offline, and we make choices and take actions we likely wouldn't in other circumstances.

Tragically, the extreme polarization of positions related to this election has poured accelerant on this sense of uncertainty, amplifying the emotional intensity, upset, and anger. Social media, podcasts, and certain news outlets oversimplify the issues and amplify the loudest and angriest voices—further increasing the perception of “threat.”

The impulse to run from, numb, or otherwise avoid uncomfortable, painful feelings is natural, normal, and understandable. However, while avoidance may provide some temporary relief, ultimately it only prolongs and intensifies the emotional discomfort—effectively making it worse and longer lasting. Mindfulness practices encourage the opposite of avoidance—to be aware of our difficult emotions, to greet them, allow ourselves to feel them, be present with them, and accept them. It is through this experiential process of being in conscious and intentional contact with our challenging emotions that our relationship to them shifts and their impact is transformed such that they are less dysregulating and we can co-exist more peaceably with them. The goal is not to learn how to control our emotions but rather to learn how to not allow our emotions to control us.

Accepting uncomfortable, painful emotions helps you feel better. Feeling bad about feeling bad actually makes you feel worse. A 2018 study of 1,300 adults found that those who judged their emotions of resentment and disappointment negatively experienced more psychological stress. Conversely, people who accepted their negative emotions were able to cope with their stress more successfully and experienced less anxiety and depression.[4]

It’s important to know that emotional acceptance does not mean resignation. 2023 research published in the Journal of Personality and Social Psychology found that emotional acceptance related to political events helped to reduce negative emotion among participants and improve their psychological and physical well-being, while allowing them to take political action, such as volunteering or protesting, in line with their values.[5]

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Action steps to respond skillfully to post-election stress

• Take care of yourself in whatever ways feel “right,” including giving yourself some space for down time/respite without needing to be productive or at your best, and without giving in to despair and social isolation.

• Maintain connection with your community of choice. Reach out to others who will listen with presence and emotional availability (and strive to be present and emotionally available with them).
• Small moments of peace and contentment are available. Try to access, really notice, and make a resource of them.
• Engage in some form of intentional physical movement daily.
• Re-animate your core values—bring to conscious awareness the values most important to you and engage in activity that aligns with those values.
• If possible, volunteer to be of service and do something meaningful (however small) for those in need or less fortunate.

Copyright 2024 Dan Mager, MSW