In some ways, the last few days have felt like déjà vu – processing Donald Trumpwinning his election like it was in 2016. But in other ways, it feels very different the second time around. This time, we know what a Trump presidency might look like and the widespread erosion of human rights, bodily autonomy, and democracy it might produce. We feel a lot of emotions at once, although it can be difficult to identify what is causing us the most distress and how we can fix it. To help us analyze the deluge of negativity, Rolling Stone beat three mental health professionals to guide us through identifying what we are experiencing and how we can move forward despite facing a terrifying and uncertain future.

Remember, if you’re mourning the outcome of the election, you’re not alone. It can be helpful to identify and acknowledge what is going on collective pain much of the country is facing, he says Raquel Martin, Ph.Dclinical psychologist specializing in community psychology and liberation psychology.

“We’re going through traumatic events together, and this (election) result has definitely brought up fears and hurts and memories of what was before, and worries that this would only be worse,” Martin says. Rolling Stone. “Collective mourning is understandable when you feel like you’ve put your all into something and you see a result that’s incredibly scary to you.”

In fact, there is an even more specific term for what we are going through.

“Political pain it’s a very real thing,” he says Melissa Flint, PsyDprofessor of clinical psychology at Midwestern University Glendale, noting that it happens on both individual and collective bases. “When one struggles with a certain ideology held by those in political power, there is pain.”

This kind of pain also reflects the feeling that your worldview or political beliefs — what we think is right versus wrong or morally valid — is under attack, she explains. In addition to losing the election, you may mourn the potential loss of your own rights and economic stability, as well as worry about the impact it could have on reproductive rights and public health. Political pain can also involve breaking relationships due to ideological disagreements or struggling with your identity if your values ​​are at odds with the rest of your community.

You may also complain about your future safety. “At the heart of the political pain is a sense of despair over the loss of predictability and certainty in government structures,” he writes Darcy Harris, Ph.Dprofessor at King’s University College in Ontario, specializing in nonfatal loss and grief, in it fundamental article on political pain.

According to Harris, there is also “a sense of paralysis” that comes with wondering whether those in power are capable of making decisions for the good of the country in a time of such political polarization. For those experiencing political pain, “losing an election equates to loss of identity, loss of agency, and loss of voice,” she writes. Its impact can be personal and painful.

But the feelings of disappointment associated with the fact that more than half of the voting public chose a candidate who is convicted felonit was accused of causing an insurrectionand routinely makes inflammatory and inaccurate remarks about woman and marginalized populations? “We have to recognize this as pain,” he says Dion Metzger, MDa psychiatrist practicing in Atlanta. “It’s not just about losing the candidate you voted for, it’s also about the fear of what’s to come. Pain and fear are two very strong emotions that you have to have at the same time.”

There is also an element of sadness. “Many people are confused by the weight they feel,” says Metzger. “I remind them that these feelings of hopelessness, low energy, and sleep disturbances can all fall under the umbrella of sadness.”

Trying to process the election results and the range of emotions that come with them, but not sure where to start? Here are some tips and strategies from mental health professionals to help you function.

It’s okay to feel like shit

Don’t put a time limit on allowing yourself to sit with your emotions, says Metzger. “If you still feel this way a week or even a month from now, that’s okay,” she explains. “There is no timeline for pain.”

Crying can help in some way to relieve and activate the parasympathetic nervous system. “Everyone talks about ‘fight or flight’ – that’s the sympathetic nervous system,” explains Martin. “The other system is ‘rest and digest,’ and that’s the parasympathetic nervous system, which signals to the body that it’s time to slow down your heart rate and lower your blood pressure, and it can also help promote a state of calm.”

Try progressive muscle relaxation

Have you spent the last few weeks (or months) with your jaw clenched, shoulders pushed up to your ears, and fists in your balls? Now is a good time to let it go.

“We often don’t realize how much tension we have in our bodies,” says Martin. She recommends an exercise called “progressive muscle relaxation,” during which “you tense up and release that tension in different parts of your body to signal to your body that it’s time to relax,” she explains. It’s something you can do anywhere on your own in five minutes. Or, if you’d rather have some guidance, Martin has a video guiding you through the exercise.

Take the time you need to mourn the future we lost on November 5th, but as we prepare for what is almost certainly another dark chapter in American history, it is important to recognize that we still have agency. Experiencing pain and disappointment doesn’t make you powerless, Martin points out.

“Community is really key in these times, and there’s so much power in mobilizing,” she says. “When people feel powerless and hopeless, I encourage them to find ways to take that power back, to be an agent of change in your community and your home in the world.” That could mean volunteering at a food bank, supporting local and small businesses, getting involved with the local school board or providing essentials to homeless populations, Martin says.

Another tangible way to get involved would be to hold a skills sharing workshop. “There are so many tools and so much knowledge that it would be easier for us to break it down for others, rather than having others search for many different resources because we’re trained in them,” Martin explains. “Leadership workshops like gardening, financial literacy, even car maintenance like changing the oil and changing a spare part will promote knowledge and autonomy.”

Martin also suggests attending any town halls in your community so you can be aware of issues that arise and figure out how to assist. “Town halls are a great place to get to know your neighbors, but also to discuss concerns and share resources,” she says. “They are also a good place to start mutual aid networks that can help community members support them in times of need.”

Working in your community it creates what Martin refers to as “ripples” or positive effects that affect others and how they interact with the world. “If we’re in a community space, we’re operating in a system, and whatever affects you will impact those around you,” she says.

Unplug as much as possible

Election coverage has been inevitable for the past few months, but now that the race is over and we know the outcome, Metzger’s prescription is to go offline. “I advise my patients to take a break from social media, television (news) and group conversations while they process,” she says. “These platforms can only heighten these fearful emotions after the election.” Instead, she recommends focusing on comfort and self-care for the week ahead. “That could mean watching your favorite shows, hanging out with friends—not to mention politics—or just going outside for a walk,” says Metzger.

Set boundaries with others and with your time

Surviving the post-election period – and the next four years – may require establishing boundaries with other people. “If something (someone says) makes you feel bad, admit it if you feel safe enough to bring it up with that person,” says Martin. “But if not, use your legs. Don’t engage with them, because it’s about self-preservation. It is within your control not to spend time with them or engage with them in a certain way.”

This is especially important for people of color and other members of marginalized populations. “The number of racist and discriminatory people INCIDENTS grew up under trump card (last time) and it will happen again,” says Martin. “It’s only going to get worse. A lot of people of color and people from historically excluded groups are walking around with PTSD.”

To determine if setting a boundary with someone might be necessary, Martin suggests asking yourself how it feels to be around that person. “Be aware of the emotional residue in your body after you’ve been with someone,” she says. “If you feel bad, try to find a way to reduce it. You also still have faith that everyone and everything is not bad.”

Putting some distance between yourself and someone problematic is crucial to your own well-being. “Being in a constant state of stress — over (the election) or any other issue — is not sustainable,” Flint says. “Decide when disengagement is actually a self-grooming mechanism and exercise your right to say enough for now.”

Boundaries are also vital when navigating grief, says Metzger. “We’re already emotionally drained, so our capacities for others are diminished,” she explained.

Turn fear and anger into action

Those dealing with fear and anger should try to channel those emotions into something productive, like caring for yourself and others, Martin says. “I tell my patients to use everything: we do breathing techniques and talk about the impact (of what’s happening) in the world,” she explains. “And then they say, ‘So what do you want to do next?’ because part of mental health is also knowing that you have autonomy and figuring out how you’re going to take care of yourself in that area.”

Caring for others can mean donating to a food bank or therapy fund or participating in community organizing. As Martin points out, there’s going to be a lot to fear and be angry about in the next four years, and to combat that, we’re going to have to “try to find some kind of buffer for the crap that we’re about. to see.” So get angry, then get down to business.

“You have every right to be angry, but what are you going to do about it?” she asks. “You can tell someone to fuck off while also donating to a therapy hotline. You can furiously crochet hats for homeless populations. Anger does more than people recognize.”