If the 2024 presidential election didn’t turn out the way you hoped, it’s understandable to feel disheartened, overwhelmed, or even hopeless. Many people are struggling with heavy emotions in the wake of this significant event, questioning what the future holds or feeling unsure of how to move forward. These feelings—though painful—are a completely valid response to a momentous and polarizing outcome.
As a marriage and family therapist, I want to share a few compassionate ways to cope with this post-election despair. While it’s okay to feel miserable right now, there are ways to find balance, reconnect, and keep hope alive as we process what this election means for us.
Allow Yourself to Feel Hopeless—For Now
Hopelessness often comes with an urge to withdraw or shut down emotionally. Rather than resisting these feelings, try to give yourself permission to feel them, free from judgment or guilt. If your heart is heavy and your mind clouded with frustration or sadness, allow yourself the space to acknowledge how much the outcome has impacted you personally. This might involve sitting with feelings of frustration, sadness, or anger—these emotions are valid and real.
When we allow ourselves to feel without trying to force positivity, we’re practicing self-compassion. In fact, this permission to feel is an essential part of moving forward.
Moving Toward Connection and Resilience
When you’re ready, gradually consider reaching out to others who may be feeling the same way. Hopelessness can feel isolating, but moments of connection can remind us that we’re not alone in our experience. Try to share your thoughts with friends, family, or those in your community who might understand your feelings. Even brief moments of connection can be grounding and provide perspective.
Social support is a powerful tool during difficult times. You might find comfort in engaging with others in quiet, supportive ways, even if that means spending time together in silence or sharing small, comforting rituals.
Rediscovering Hope in Small Acts of Care
A sense of purpose, even in small acts of kindness, can bring back a sense of stability. Reconnecting with purpose through kindness—whether it’s reaching out to check on someone, offering a listening ear, or contributing in small ways to your community—can be healing and fulfilling. Through these small acts, we remember that caring for others and holding each other up is a powerful antidote to hopelessness.
Mindfulness and Grounding Techniques to Ease Election Anxiety
If you’re feeling anxious about what lies ahead, mindfulness and grounding techniques can offer relief. Practicing mindfulness doesn’t mean ignoring your worries; instead, it encourages gently bringing attention back to the present moment. Try focusing on your senses or taking deep breaths to interrupt racing thoughts.
For example, a grounding exercise like “five senses grounding” can be particularly helpful: take a moment to notice five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. Exercises like this can provide a temporary respite from overwhelming thoughts.
Moving Forward Together
Remember that it’s normal to feel down or uncertain in the wake of the election results, and that these feelings don’t need to be faced alone. Seeking support, whether through friends, family, or therapy, can provide a valuable space to process emotions and rediscover hope. Therapy can offer you tools to cope, connect, and eventually heal, helping you hold on to the resilience and compassion we all need during challenging times.
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