In the wake of this presidential election, many are experiencing a whirlwind of emotions—fear, anger, sadness, and uncertainty about what lies ahead. The stress of navigating these uncertainties can take a toll on both mental and physical health, leaving some feeling drained and on edge. Rather than offering simplistic reassurances or quick fixes, this article seeks to provide thoughtful tools and insights to help you stay grounded, connected, and resilient as we move through this period together.
Allow Space to Grieve and Process Difficult Emotions
During times of sociopolitical upheaval, many individuals may experience a profound sense of loss associated with changes that affect their fundamental rights, safety, and sense of belonging. This grief can arise from threats to personal or community security, the dismantling of social support systems, or the feeling that their values or identity are under siege. Unlike more traditional forms of grief, such as mourning the death of a loved one, disenfranchised grief lacks a clear social framework for acknowledgment (Blocker & Stauffer, 2023). The emotional pain can often feel ambiguous and overwhelming. Some may find themselves under pressure to “move on,” especially when their feelings of loss are tied to larger systemic issues that feel beyond their control. It’s crucial to allow yourself to fully grieve these losses, even if they aren’t universally acknowledged or accepted. Validating the myriad emotions associated with your grief is a vital first step toward healing.
Set Boundaries Around Media Consumption
In today’s world of constant connectivity, news cycles can feel relentless, often amplifying feelings of despair, helplessness, and burnout. Social media, in particular, can quickly become an echo chamber filled with polarized views, hateful rhetoric, and distressing stories. The effects of consuming a continuous stream of negative or emotionally charged information can lead to hypervigilance, making it challenging to disconnect. This ongoing tension can be dysregulating, underscoring the need to protect our mental health by establishing firm boundaries around media consumption.
Setting boundaries can be as straightforward as limiting the times you check news and social media daily, turning off notifications, or unfollowing accounts that contribute to your stress or negativity. Following accounts that promote balanced perspectives, community support, or inspiring stories of resilience can counteract feelings of helplessness and foster a sense of constructive engagement in your feed. Additionally, social media can serve as a valuable connection tool, providing access to community groups, mental health support networks, and advocacy initiatives that resonate with your values. You can transform social media into a more uplifting space by curating your online presence to focus on positive action and mutual support.
Connect to Something Greater Than Yourself
These connections can take many forms, allowing each person to discover what resonates most with them. For instance, spending time in nature can serve as a calming reminder of the beauty and vastness of the world around us, instilling a profound sense of peace. Whether through meditation, prayer, or communal gatherings, spiritual practices often provide a comforting framework to navigate uncertainty. Some might also find purpose in joining organizations, movements, or advocacy groups. Engaging in acts of mutual aid has been shown to enhance coping strategies, emotional management, and resilience to stress (Hernández et al., 2023). These connections remind us that we’re part of a greater whole, tapping into a shared strength and knowledge that assures us we are not alone in our struggles.
For many people, aligning their actions with core values forms a vital foundation for resilience (Swensen & Shanafelt, 2020). Individuals reinforce a sense of purpose by acting in alignment with their beliefs. Reflecting on what truly matters—compassion, justice, environmentalism, or community—can clarify how to connect more deeply with these values.
Ground Yourself in the Present Moment
During distressing times, it is common to feel “disembodied,” focusing on our thoughts while our bodily sensations fade into the background. Grounding techniques help redirect our attention by engaging the senses and anchoring awareness in the immediate environment. Somatic practices, such as deep breathing, body scans, and progressive muscle relaxation, also focus attention on the body, calming the nervous system and fostering a sense of embodiment. Regular grounding can help regulate emotions, provide relief during overwhelming experiences, and build resilience over time by training the body to find comfort and security in the here and now.
Cultivate Meaningful Connection and Community
As human beings, we are naturally social creatures, driven to seek connection, comfort, and safety in the company of others. Our nervous system has evolved to make social connection crucial for managing stress and enhancing emotional well-being. The vagus nerve plays a central role in regulating emotions, and is responsible for activating the body’s “social engagement system.” (Porges, 1995) When we feel connected to others—whether through eye contact, touch, or even a supportive conversation—our vagus nerve sends signals that help calm our bodies, slow our heart rates, and create a sense of safety.
However, during social and political turmoil, we might experience feelings of isolation, distrust, or disconnection. By reaching out to friends, family, or community groups where we feel a sense of belonging, we can activate our social engagement system, fostering calm and connection that counteracts stress. This co-regulation becomes especially vital during challenging times when self-soothing might not suffice. Community spaces can serve as nurturing environments for shared co-regulation, allowing individuals to support one another in maintaining a calm and grounded state.
Find Gratitude in the Small Things
Embracing gratitude doesn’t mean overlooking the reality of hardships or dismissing injustices. Instead, it allows us to cultivate a balanced perspective, recognizing that joy, beauty, or peace can coexist alongside our pain. Finding gratitude in the little things—the aroma of morning coffee, the comfort of your bed after a long day, greetings from your pet when coming home—can provide relief and shift our perspective. While these small joys may not change our circumstances, they connect us to positive experiences that nourish and sustain us. (Kreitzer et al., 2019) Cultivating gratitude can coexist with activism, advocacy, and our efforts to address critical issues. It is a form of self-care, a source of inner peace, and a way to replenish the energy needed for the work ahead, helping to balance the weight of difficulties with moments of light.
Maintaining emotional resilience can be a huge challenge when facing tough times. The practices discussed are valuable tools for navigating these uncertain times. While they may not always bring immediate relief or solutions, they are vital steps towards reclaiming peace and purpose, enabling us to feel more connected, supported, and empowered to confront challenges. This journey isn’t linear; some days will be tougher than others. Embracing self-kindness can soften the harshness of intense emotions, allowing you to face them with tenderness instead of judgment. Taking time for self-care and honoring your emotional needs isn’t selfish; it’s a crucial way to maintain your energy and resilience. By nurturing yourself with compassion, you prepare to move forward with strength and purpose, ready to tackle the path ahead.
References
Agudelo-Hernández, F., & Guapacha Montoya, M. (2024). Poetry in youth mutual aid groups for recovery in rural and semi-urban environments. Arts & health, 16(3), 340–357. https://doi.org/10.1080/17533015.2023.2273490
Blocker Turner, R., & Stauffer, S. D. (Eds.). (2023). Disenfranchised grief: Examining social, cultural, and relational impacts. Routledge
Chappell, G. (2022). Overcoming OSCE anxiety. Practice Nursing. https://doi.org/10.12968/pnur.2022.33.5.196.
Kreitzer, M., Telke, S., Hanson, L., Leininger, B., & Evans, R. (2019). Outcomes of a Gratitude Practice in an Online Community of Caring.. Journal of alternative and complementary medicine, 25 4, 385-391 . https://doi.org/10.1089/acm.2018.0460.
Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. Psychophysiology, 32(4), 301–318.
Swensen, S., & Shanafelt, T. (2020). Agency Action: Creating a Values Alignment Compact. , 147-152. https://doi.org/10.1093/med/9780190848965.003.0018.
