LOS ANGELES – As the dust settles on a high-stakes election, millions of Americans are experiencing mixed emotions. When the outcome does not align with personal hopes, these feelings can escalate, leading to stress, anxiety, or even rifts with loved ones.

Experts stress that it’s normal to feel down or worried and offer actionable strategies to help process these emotions and find balance.

Here’s a guide to navigating the post-election period with resilience and grace.

Acknowledge and process your emotions

The first step to coping, experts say, is to allow yourself to feel. “It starts with acknowledging your feelings.” say Lynn Bufka, deputy chief of professional practice at the American Psychological Association.

“If your candidate loses, expect to feel disappointment, anger, or sadness.” Acknowledging and naming emotions like betrayal or fear can be a powerful way to reduce their intensity, allowing you to process them rather than feeling overwhelmed.

Mindfulness and meditation expert Rosie Acosta, who works with mental health app Headspace, he told the Associated Press last month encourages people to focus on their breathing.

“I can control how I breathe,” she says. “I can use my mindfulness practice and stay in the present moment instead of worrying about the outcome of the election.” Acosta’s guided meditation series on Headspace, titled “Politics Without Panic,” includes exercises such as:

• “Surviving Table Debates” – Tips for managing family discussions.
• “Compassion During Campaign Season” – Exercises to cultivate empathy in tense moments.

Chairs and trash sit in an empty field after the election night vigil for Democratic presidential candidate US Vice President Kamala Harris at Howard University on November 06, 2024 in Washington, DC. (Kent Nishimura/Getty Images)

Disconnect from constant news and social media

Constant updates and reviews can amplify stress. Speaking to the Associated Press, Dr. Petros Levounis of Rutgers University emphasized the importance of opting out of the news cycle. He recommends:

• Limiting news intake, especially right before bed – Avoid news overload when trying to relax.
• Setting a timer for social media – Limits help avoid the progression of condemnation.
• Choosing reliable sources – Stick to reputable news outlets for real updates.

Taking these steps helps create a mental buffer, allowing you to focus on the present rather than drifting into what-if scenarios.

Take care of your physical health

Self-care is crucial when dealing with post-election stress. Physical health, from regular exercise to a balanced diet, has a direct impact on emotional well-being. Levounis suggests:

• Get some fresh air – Take a short walk or spend time outdoors.
• Eating balanced meals – Nutrition plays a role in emotional regulation.
• Maintaining a consistent sleep schedule – Quality sleep supports mental resilience.

Set boundaries with family and friends

With holiday gatherings approaching, many may be anxious about navigating political discussions with loved ones who hold opposing views. rev. Cynthia O’Brien, a debate chair and workshop moderator with the nonprofit organization Braver Angels, suggests:

• Avoid heated political discussions – Avoid divisive topics during group events like Thanksgiving.
• Instead, you have one-on-one conversations – Sensitive conversations can be easier in private.
• Reminiscing about shared memories – Find common ground by focusing on positive experiences.

Limit your alcohol consumption and look for healthier ways to relax

Levounis cautions against using alcohol to cope, explaining that while it can temporarily relieve stress, it can increase anxiety in the hours that follow. Instead, consider:

• Progressive muscle relaxation – Tense and release muscle groups to relieve tension.
• Mindful breathing exercises – Practice deep and steady breathing to calm the mind.

Conformable at the CDCeven short breaks spent in calming activities can significantly reduce stress.

Find constructive points and focus on personal agency

For those who want to feel more empowered, taking action—whether by volunteering for causes you believe in or participating in community events—can provide a sense of purpose and control. Shauna Olson Hong, principal at California State University, East Bay, suggests:

• Connecting with organizations that align with your values – Joining local groups can provide a positive outlet.
• Volunteering – Giving back can shift focus from stress to purpose.
• Advocating at the local level – Attending community meetings can help you get involved in change.

Ask for support if needed

There is no shame in seeking help when emotions become too overwhelming. Speaking to Time, Matt Kudish, CEO of the National Alliance on Mental Illness in New York, says noticeable changes in sleep, appetite or mood deserve attention and care. Resources to consider include:

• 988 Suicide & Crisis Lifeline – Call or text 988 for immediate assistance.
• National Alliance on Mental Illness (NAMI) Helpline. – Contact 1-800-950-NAMI for information and assistance.
• The Trevor Project – LGBTQIA+ youth can connect for confidential help at 1-866-488-7386.