Suffering from Post-Election Stress Syndrome?
21 strategies to move out of the chaos and political fog to find calm
‘Shock
and numb to my bones.’ Is how some are describing their reaction to the 2024 election results.
It is like they are trapped in a mental fog of political conflict. If you feel
the same, you’re not alone. All elections matter, but this one seems to be
especially traumatic considering it is happening during a time of
hyper-inflation, catastrophic hurricanes and floods, social isolation in the
post-pandemic, unemployment, school shootings, protests over injustice, along
with a growing fear of what is to come. No matter which side wins – the other
side loses, and for some their sense of hope is lost with it.
In a
national crisis people do not automatically think of red states or blue states
– they identify as the United States. After the terrorist attacks of 9/11 our
National Leaders joined hands and hearts to pray together on the Capital steps.
This election happened during a global crisis, but instead of joining hands in
prayer, many have clinched fists. People are so divided that research from www.today.yougov.com found that 38% of Republicans and 38% of Democrats said they would be
disappointed if their children chose to fall in love and marry someone from the
opposite political party. Does this mean they are more committed to being
‘right’ than keeping a relationship with their own child?
Americans
are increasingly stressed about politics, exacerbated by events like
assassination attempts, candidate changes, and ongoing legal battles. A
February 2024 Pew poll revealed that:
- 65% of U.S. adults often feel
exhausted by politics
- 55% often feel angry about
political issues
- 40% say political conflict is a
major source of stress in their lives
Research
indicates this political distress negatively impacts both physical and mental
health. Chronic stress associated with politics can lead to health issues like
sleep loss, irritability, and obsessive thoughts. Studies show that nearly half
of U.S. adults consider politics a significant stressor, which is different from
general anxiety, and involves a complex range of emotions, including outrage
and despair according to the American Psychological Association.
It is a description of an event that sparks extreme emotions and aggressive reactions such as all-or-nothing thinking, blame shifting, attacking, avoiding, denying reality, or irrationally clinging to only one side of an issue. This process is not new. As far back as Plato, philosophers were observing how politics and fear were connected. This is because people tend to draw feelings of safety and security from their leaders.
Anxiety is a normal reaction in an abnormal experience. Humans need to feel safe and secure but when safety feels threatened, they worry about how to fix it and regain stability. When we trust a leader, our lives feel more secure, which reflects our mental perception. Life might not have been better when Ronald Reagan was President, but most Americans thought it was. This election cycle has shown huge gaps in how insecure some groups feel about their future, especially young adults, Blacks, and Latinos. The pandemic threat has exposed feelings of insecurity about health, education, government, career, finances, and the future. These are scary times for everyone.
What is
going to happen after the election is unknown. What you do about it to manage a
surge of post-election stress is a better use of psychological energy and
focus.
Here are 21
actions to take as the “President” of your own life since you will be
the one who takes action to make your life better, not the politicians.
Many people
believe the country is out of control, and when people feel out of control
their emotions flow toward anger, anxiety or even apathy and helplessness.
Feeling powerless over circumstances is how half the country feels right now,
likely more stressed than relieved the election is over. Solve emotional pressure
by practicing random acts of kindness to give hope and courage to others. This
is how to unite relationships after a tumultuous election cycle. Take a deep
breath and avoid any discussion that starts with ‘I told you so’. Perhaps
apply the advice Thumper gave to Bambi in the Disney film, “If you can’t say
something nice – don’t say nothing at all.”
2.
Manage political stress to conserve psychological energy
When you are
so anxious about political conflict in our country that you cannot eat, bathe,
or get out of bed it has become a life-altering problem. Focus on what you can
control in your part of the world instead of being worried about problems in
the rest of the world. The election is over; now it’s time to focus on what to
do next – the important task of building community together. Listen to the wisdom of former First Lady
Eleanor Roosevelt who faced many elections and said, "You have to
accept whatever comes and the only important thing is that you meet it with
courage and with the best that you have to give."
3.
Choose to spend energy on productivity to prevent post-election panic
When things
are not going well, look for someone to help. Remember the words of Mr. Rogers,
who said, “When I was a boy and I would see scary things in the news, my
mother would say to me, 'Look for the helpers. You will always find people who
are helping.’” In this season of post-election stress there are many to
help with words of encouragement and support. You will not have to look far to
see someone who needs your kind words during this stressful time. Volunteer,
donate, do what you can in your own backyard to add value to your community.
Live out the wisdom of the ancient proverb, “The best time to plant a tree
was 20 years ago. The second-best time is now.”
4. It
is not over until it is over
Expect
conflict and disagreement about the election to go on for some time. It is
unlikely every race will be announced on election night. Set your expectations
on what matters in life beyond the first Tuesday in November to the next day.
History has shown there may be counting and re-counting of ballots for weeks.
Our brains want a clear ending so we can manage the outcome in our mind. That
may not be possible as election results drag on or are hotly contested. Don’t
let what happens in Washington D.C. change what you can manage in your life
right now.
5.
Build a wall around traumatic topics
Speaking up
to set boundaries about aggressive political conversations will protect
relationships and empower you. You are encouraged to redirect hostile
conversations away from controversy. Most people do not want to hear political
commentary about what is happening in America. Unless you are paid to share
partisan opinions on CNN or FOX, simply talk about your real life and the
people you care about. Jeanne Safer, author of the book “I Love You, But I
Hate Your Politics,” teaches you cannot change someone’s mind politically,
just like you cannot make someone fall in love with you. Set a limit on what is
acceptable in your home and stick to it. It is healthy to talk about tough
topics – unless it becomes traumatic or attacking. When respect is gone the relationship
begins to fail. Attacking someone who does not share your political beliefs
does not make the situation better, it only exposes someone acting like a political
bully.
6. Screaming does not change someone’s mind – it does the opposite
If dealing
with a relative who would rather be ‘right’ than be in relationship with
you suggest they stop the battle, take a breath, and focus on listening to
others. If they cannot exercise self-control, then you may have to firmly set a
boundary to remove them from the situation and keep peace in your home. They
have a choice. Stop screaming – start connecting or risk being alone. Former
British Prime Minister Winston Churchill observed this tendency to argue first
instead of taking positive action as, "You can always count on
Americans to do the right thing — after they've tried everything else."
Stop shouting by moving beyond election stress to do the kind thing instead of
arguing to prove you are ‘right’.
This has
been the most stressful election in modern times. Millions of people are
feeling like they are on an emotional roller-coaster surging from exhausted to
exhilarated and back again. Hopefully, you exercised your right to vote, got
involved, supported the candidates of your choice, and practiced the freedoms
of democracy. Some of the issues and
people you support with your vote will move forward; others will not. Life will
go on for millions of others and life will go on for you as well. Consider
these words about moving past disappointment from President John F. Kennedy who
said, "Let us not seek the Republican answer or the Democratic answer,
but the right answer. Let us not seek to fix the blame for the past. Let us
accept our own responsibility for the future."
8. Reconnect with your Democratic friends and
Republican relatives
It was
election – not your entire life. You have met and loved people from both
parties. The relationship is more important than the issues. If you said snarky
things on social media, (or worse, in person), own it and apologize. The
election is over, and the relationship must go on. Wisdom is to repair and
reconnect for the challenging days ahead. Inflation, unemployment and recession
fears will extend far after this election becomes a memory. Virtual friends on X
(Twitter) will not be there when your car battery goes dead, and you
need a jump – but real friends in the real world might be. King Solomon taught
this wisdom, (Prov.27:10) “Do not forsake your friend or a friend of your
family, and do not go to your relative's house when disaster strikes you--
better a neighbor nearby than a relative far away.”
9.
Election stress can go beyond election day so practice self-care to
protect immunity
The word ‘common’
is the root of the word community. When we share common values and beliefs
there is no conflict – only connection. The national election is over – but not
opportunities for local connection. You can’t change the whole world – but you
can get involved and change your part of the world. Seeking places to volunteer
with a food bank, youth afterschool tutoring, pet rescue, or Habit for
Humanity. Move from complaining about how dark it is to brighten your
neighborhood - one good deed at a time. Maxine Hong Kingston described it this
way - "In a time of destruction, create something.” Tough times can
shatter a community – or connect it. The city of Orlando was divided before the
Pulse massacre. Then became #OrlandoUnited as people stood together after the
crisis to heal. The strength of working together community challenges after an
election may be the most American thing you can do right now.
When
families come together to listen more than talk wonderful things happen – the
relationship grows as tension goes down. Ask yourself if you care more about
national issues than you care about your neighbors. If you are struggling with
the answer to that question, it is time to seek out a counselor who can help
you get past the conflict. Mental health is not about winning the argument for
one – it is about wellness for all. Respectful conversations can build trust
and restore relationships. Booker T. Washington knew this when he wrote, “Few
things can help an individual more than to place responsibility on him, and to
let him know that you trust him.”
12. Move from TV commentary to have real
conversations
Continually
watching a 24-hour news channel will not give you an objective opinion; it will
give you their opinion. To gain objectivity call a friend in the real world and
talk through issues. Real conversations have the power to change people more
than watching TV. Ask what they believe or watch a political commentator’s
point of view and discuss it together. Find out why they believe the way they
do by leaning in as you listen. Watching people scream will not make your
stress go down and will only upset you. Watching negative news may be
entertaining to some, but has been proven to elevate stress, insomnia, and
post-traumatic stress in others. Find the ‘off’ switch and avoid the
process of ‘doomscrolling’ by following negative topics on social media
at bedtime. Watching others fight will not make you feel better and may hurt
your health.
13. Social media is not designed to solve
stress – it is designed to capture attention
The
Docudrama “Social Dilemma” on Netflix opened a conversation about how
billion-dollar corporations measure success in how much time you spend
scrolling on their apps. Some experts label social media as a form of psychological
mind control. Battling as a ‘keyboard warrior’ on Facebook will not
solve your frustration but may create some. Decide to relax in ways that
energize you without the risk of rejection, disagreement, or worse – social
media addiction. The goal is to eliminate stress, not risk mind control. If
social media is not making your life better – hit uninstall and abandon the
virtual world to build wellness in the real one.
14. The election adrenaline rush is over,
causing anger and anxiety
It’s done.
Like it or not the race is over. People living on the 24/7 news cycle of their
candidate have been on political overload and may want the excitement and rush
to continue. Post-election stress will be hardest on people who focus on the
election while ignoring other parts of their life. This may be exposed by
surges of negative emotions, most notably anger, anxiety, or apathy. The angriest may act impulsive or become violent.
People who feel violated by the election results may turn to dumping out anger
to find relief for the pressure they feel inside. There is a percentage of this
group after the election who may resort to impulsively explode with rage,
verbally attacking others, and losing their relationships or careers in the
process. Most dangerous is when an angry group of people get together because
concentrated rage does not lead to constructive actions. Gasoline and fire do
not mix.
Others may
stuff their anxious emotions inside, which just keep building. Instead of
blowing out, they blow in. When this happens, a person can feel emotionally
numb, and sometimes commit self-destructive acts. Eating for comfort, drinking
to numb the pain, hooking up with the wrong partner to try and forget about
their fears of the future or putting their phone in airplane mode, closing the
blinds and checking out like a hermit hiding in a cave. Darkness will not make
fears go away, but it may lead to feeling greater despair.
You have the
power to change your life, which does not happen by complaining about it. Being
critical after the election will not make your world better. Give up feeling
helpless about the outcome, since our democracy is a process, not a single
event. One election will not change everything for everyone. However, when you
make the decision to express your needs in a healthy way, connect in
relationship and get involved in community you will be living out what the
President Barak Obama when he said, “What we can do is to live out our lives
as best we can with purpose, and love, and joy. We can use each day to show
those who are closest to us how much we care about them and treat others with
the kindness and respect that we wish for ourselves."
Your family
members’ opinions are how they feel about issues and judging by the yard signs
and bumper stickers some were quite passionate. Good! Because some parts of the
country had the highest voter turnout in years. Not good if they choose to
continue the ‘war’ of proving their opinion correct. Bias blind’s
objective thinking and breaks relationships. Better is to focus on kindness,
mutual respect and to follow the Scriptural teaching to “love one another.”
17. Embrace optimism about the future
This has
been a stressful time with growing anxiety around global wars, recessions,
unemployment, and civil unrest. Many are protesting about evils from the past.
Recovering from election stress requires looking forward, even during the worst
of times. Consider these words from Anne Frank in “Diary of a Young Girl,”
written during the war that destroyed everything she knew, "It's really
a wonder that I haven't dropped all my ideals, because they seem so absurd and
impossible to carry out. Yet I keep them, because in spite of everything, I
still believe that people are really good at heart."
18. Accept circumstances and spend your energy
on creative solutions
Creative
people focus on what they can control – not what they cannot. Consider Walt
Disney, who continually faced crisis, and each time got more creative. When he
first drew Mickey Mouse, he was facing bankruptcy, yet still dreaming big
dreams. Negative energy will not boost your creativity and fighting about
elections will not improve your health. The healthiest choice after an election
is acceptance. It is over and now it is time to move on with whoever the voters
selected. You cannot change the outcome of an election by living in anger or fear.
Accept that life is a process and change your perspective. Like the old poem
says, “Two men looked through prison bars – one saw the mud – the other saw
the stars.” You can find creative strength as you practice the Y.A.H.O.O.
process of “you always have options and opportunities.” Learning to
manage your moods will protect the energy needed to create positive change
during the difficult days ahead.
19. Remind relatives the purpose of the
holiday season is to celebrate – not criticize
Traditional
holidays are wonderful times to reconnect with family but not to get together
to rehash election results. This political news cycle has driven a wedge in
many relationships and shattered others. According the to the American
Psychological Association, 21% of Americans are estranged from their family
over political disagreements and 22% have blocked a family member on social
media. Seek restoration as you suggest moving forward in peace – not protest.
If a person
chooses to ruin Thanksgiving by bringing their bad attitude instead of their
appetite, consider a new tradition. Find families who have suffered much from
lay-offs or unemployment and donate your meal to those in greater need. The act
of community compassion may soften the hearts of those who would rather be
‘right’ than have a relationship. Perhaps the “Scrooge” in your life
needs to find a “Tiny Tim” who desperately needs help. Heart change is
the beginning of community change, and that could start at your Thanksgiving
table.
20. Hope
is a strategy and powerful emotion
There is a business
saying that “Hope is not a strategy”, which is a reference to toxic
positivity instead of realistic planning. However, positive psychology research
on hope and optimism shows mindset is a powerful force when continually facing
crisis. Research from the University of Pennsylvania found hope can increase
your resilience against anxiety, depression, PTSS, and insomnia. Positive
energy can boost your endorphin level, drop your cortisol level, and
super-charge your immune system.
These are
dark times, but hope is a spiritual power which can spark courage and hope in
others. Psychiatrist Daniel Amen describes it this way, “Having a sense of
purpose allows us to reach beyond ourselves to affirm that our lives matter.
Without a spiritual connection, many people experience an overriding sense of
despair. Morality, values, and a spiritual connection to others are critical
for many people to feel a sense of wholeness and a reason to get up in the
morning and take good care of themselves.” Avoid the negative voices who
want to attack people and ignore problems by remembering that “We the
People” was the theme that carried our young nation through catastrophic
challenges in the past, and that same courage, hope and unity can do it again.
21. Life
will go on. The country will survive.
Don’t despair. The United States will go on. Our country has gone through wars, recessions, depressions, Y2K, COVID, Stock Market crashes, Terrorist attacks, natural disasters, school shootings and kept moving forward. How? Everyday people step up to lead and express their voice through common unity. How? Neighbors get involved. Moms and dads and grandparents join to make a difference by serving together. You don’t have to be an elected official to be a leader. You just need to know what you believe and then join others who want to make things better. Author John Maxwell describes it this way, "Everything rises -or falls on leadership". Politicians will not make your community better – but you can. Step up. Voice your beliefs. Lead. It may surprise you how many will be in step right behind you.
What
next? Develop the Habit of Resilience to shatter Post-Election Stress
Post-election stress is one of dozens of stressors our country is facing. Protect your mental health by following a predictable routine of healthy coping skills as some experts describe the process of physical, mental, spiritual, behavioral, and relational wellness. These habitual patterns of mental wellness will give your brain a boost of positive energy to stay motivated and healthy no matter the circumstances. It’s not rocket-science to stay mentally tough – rather – it’s neuroscience.
Humans
increase in strength by following daily patterns. Post-election stress will
drain you. Shift over to post-traumatic growth which carried other generations
through the toughest of times. The more automatic you can make this process,
the more you will be living the habit of resilience while building mental
toughness.
The election
is gone – but your life remains and will be as good as you choose to make it.
Learn new skills. Master your moods. Build emotional energy with the habit of
resilience. Consider these words from Anne Frank as a final challenge beyond
post-election stress - “How wonderful it is that nobody need wait a single
moment before starting to improve the world”.
The election is over, it’s time to build common unity by remembering “We the People” was the theme that carried our young nation through catastrophic challenges, and that same courage, and hope can do it again. Let’s get started.
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