Coping with Post-Election Anxiety: Finding Balance After the Vote

A Chicago Therapist's Guide to Managing Political Stress

Election seasons bring intense emotions—excitement, hope, fear, tension. When elections end, anxiety often lingers as we grapple with results, uncertainty, and ongoing division.

This week, numerous clients have shared increased anxious thoughts and physical symptoms related to the presidential election results. Chicago, like many cities, feels especially divided, with neighborhoods and families split along political lines. If you're experiencing persistent anxiety or depression related to political events, professional support can help.

It's important to acknowledge: this anxiety is real and valid. Elections have significant consequences that feel deeply personal, especially when core values, rights, and safety feel at stake.

Understanding Post-Election Anxiety

Why Political Stress Hits So Hard

It's Not Just Politics For many—especially women, minorities, and marginalized communities—election outcomes directly impact:

• Reproductive rights and bodily autonomy
• Healthcare access
• Civil rights and protections
• Economic security
• Physical safety
• Children's futures

When people say "it's just politics," they're minimizing real threats to real lives.

The Uncertainty Factor Post-election anxiety stems from:

• Unknown policy changes ahead
• Fear of rights being reversed
• Concern for vulnerable communities
• Economic uncertainty
• Social/family division
• Powerlessness feelings

Collective Trauma Response We're experiencing collective trauma from:

• Years of political volatility
• Pandemic stress layered with political stress
• 24/7 news cycle bombardment
• Social media amplification
• Witnessing democracy threatened

Recognizing Your Symptoms

How Political Anxiety Manifests

Emotional Symptoms:

• Persistent worry about the future
• Rage at the situation
• Profound sadness or grief
• Numbness or disconnection
• Hopelessness feelings
• Hypervigilance about news

Physical Symptoms:

• Sleep disruption
• Appetite changes
• Headaches/migraines
• Digestive issues
• Chest tightness
• Fatigue despite rest
• Muscle tension

Behavioral Changes:

• Doom-scrolling news/social media
• Avoiding certain people
• Difficulty concentrating
• Increased substance use
• Isolating from others
• Productivity changes

All of these are normal trauma responses to abnormal circumstances.

Immediate Coping Strategies

What Helps Right Now

1. Limit Media Consumption You're allowed to take a news break. Democracy won't collapse because you stopped checking headlines for 24 hours.

Practical limits:

• Check news once daily, not constantly
• Set specific "news times" (not first/last thing)
• Use app timers for social media
• Unfollow triggering accounts
• Choose one trusted news source

2. Ground Yourself in the Present Anxiety lives in future "what-ifs." Return to now:

• 5-4-3-2-1 Technique: Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste
• Box breathing: 4 counts in, hold 4, out 4, hold 4
• Cold water: Splash face or hold ice cubes
• Movement: Walk, stretch, dance—anything

3. Connect with Safe People Isolation amplifies anxiety. Reach out to:

• Friends who share your values
• Support groups (online or in-person)
• Therapy communities
• Chosen family
• Affirming spaces

Avoid: Debates with those who invalidate your concerns

Managing Ongoing Political Stress

Long-Term Strategies

Focus on Your Circle of Control

You can't control:

• Election outcomes
• Others' beliefs
• Policy decisions
• Media narratives

You can control:

• Your response
• Your boundaries
• Your actions
• Your self-care
• Your community involvement

Channel Anxiety into Action Helplessness feeds anxiety. Small actions restore agency:

• Volunteer for causes you believe in
• Donate to organizations under threat
• Support vulnerable community members
• Attend peaceful protests
• Contact representatives
• Register voters for next time

Build Resilience Practices

• Daily routine: Structure reduces anxiety
• Movement: Process stress physically
• Creativity: Art, writing, music as outlet
• Nature: Chicago's lakefront is free therapy
• Spiritual practices: Whatever connects you to meaning

Protecting Your Mental Health

Boundaries Are Essential

With Family/Friends:

• "I'm not discussing politics right now"
• "We'll have to agree to disagree"
• "This conversation isn't productive"
• "I need to protect my mental health"

On Social Media:

• Mute triggering keywords
• Unfollow without guilt
• Take complete breaks
• Use "do not disturb" settings

At Work:

• Redirect political discussions
• Use headphones as barrier
• Take breaks when needed
• Report harassment to HR

For Specific Communities

Targeted Support Strategies

Women: If reproductive rights are your concern:

• Connect with reproductive justice organizations
• Know your state/local protections
• Build support networks
• Consider therapy for processing grief/fear

LGBTQ+ Community:

• Find affirming spaces (Chicago has many)
• Connect with LGBTQ+ organizations
• Build chosen family networks
• Document important papers

Parents:

• Age-appropriate honesty with kids
• Model healthy coping
• Maintain routines
• Protect kids from adult anxiety

People of Color:

• Seek culturally competent support
• Connect with community organizations
• Practice collective care
• Honor your full range of emotions

When Anxiety Becomes Crisis

Recognizing When You Need More Help

Seek immediate support if:

• Suicidal thoughts emerge
• Self-harm urges increase
• Substance use escalates
• Unable to function daily
• Panic attacks increase
• Dissociation persists

Resources:

• 988: Suicide & Crisis Lifeline
• Crisis Text Line: Text HOME to 741741
• Chicago Crisis Hotline: 312-747-1324

Moving Forward Together

Finding Hope in Community

Remember Historical Perspective Democracy has survived challenges before. Progress isn't linear—it's a spiral. We move forward, sometimes step back, but the arc bends toward justice.

Build Parallel Systems When institutions fail, communities prevail:

• Mutual aid networks
• Community care pods
• Skill sharing groups
• Local organizing
• Neighborhood support

Chicago-Specific Resources:

• Chicago Votes
• ACLU Illinois
• Planned Parenthood Illinois
• Chicago Alliance Against Racist and Political Repression
• Local ward organizations

The Path Forward

Creating Sustainable Resistance

Pace Yourself This is a marathon, not a sprint. Burnout serves no one. Build sustainable practices:

• Regular breaks from activism
• Joy as resistance
• Community care
• Personal boundaries
• Hope as discipline

Find Meaning

• What values guide you?
• What legacy will you leave?
• How can struggle create strength?
• Where is growth possible?

Hold Both/And You can feel:

• Grief AND determination
• Fear AND courage
• Anger AND compassion
• Exhaustion AND persistence

A Message of Hope

You're Not Alone

To those feeling scared, angry, or hopeless: Your feelings are valid. This is hard. Really hard.

But you're not alone. Across Chicago, across the country, millions share your concerns. Together, we're stronger than fear.

History shows us:

• Ordinary people create extraordinary change
• Communities protect each other
• Resistance takes many forms
• Hope is an action, not just a feeling

Professional Support Available

If election anxiety is significantly impacting your life, professional support helps. We offer:

• Individual therapy for anxiety/depression
• Trauma-informed political stress treatment
• Safe space for all identities
• Evidence-based coping strategies

Schedule Support Session

Resources for Ongoing Support

Books:

• "The Book of Joy" by Dalai Lama & Desmond Tutu
• "Pleasure Activism" by Adrienne Maree Brown
• "Hope in the Dark" by Rebecca Solnit

Apps:

• Calm (meditation)
• Sanvello (anxiety tracking)
• Shine (daily motivation)

Chicago Organizations:

• Chicago Women Take Action
• Indivisible Chicago
• Chicago DSA
• Various ward organizations

Final Thoughts

Post-election anxiety is a reasonable response to uncertain times. But anxiety doesn't have to control your life. With support, strategies, and community, you can find balance while fighting for the world you believe in.

Take care of yourself. We need you for the long haul.

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About the Author: Katherine Hayes, LCPC, is a Chicago therapist specializing in anxiety, trauma, and women's mental health. She provides affirming, evidence-based therapy from her Bucktown practice, supporting clients through personal and political challenges.