The map is red. Or it’s blue. Or it’s some weird shade of purple that nobody predicted. Honestly, it doesn't matter which side you’re on—the moment the final numbers roll in, your brain does something funny. Your heart might race, or you might feel a strange, hollow numbness in your chest. It’s real. It’s physical.
People call it "Election Stress Disorder," a term coined by psychologist Steven Stosny back in 2016. It’s not an official diagnosis in the DSM-5, but if you’ve spent the last 48 hours refreshing a results page until your thumb hurts, you know the symptoms are very much alive. Coping with election results isn’t just about politics; it’s about how our nervous systems handle a perceived loss of control.
The Science of Political Grief
Why does a vote feel like a personal breakup?
It’s about identity. When your candidate loses, your brain processes it through the same neural pathways as social rejection or physical pain. A 2017 study published in Psychological Science found that supporters of a losing candidate experienced a significant drop in life satisfaction—a "happiness gap" that can last for weeks. You aren't being dramatic. Your biology is reacting to a shift in your perceived safety and status.
Loss of agency is a massive trigger for cortisol. When we feel like the "other side" now holds the reins of our future, our amygdala goes into overdrive. This is that "fight or flight" feeling. You might find yourself snapping at a partner or losing sleep over a policy change that hasn’t even happened yet. It’s a projection of future anxiety onto the present moment.
The Social Media Feedback Loop
We have to talk about the "doomscroll."
Algorithms are designed to keep you engaged, and nothing engages a human brain like outrage or fear. If you’re trying to find peace while staring at a feed of "The End is Near" posts, you're basically pouring gasoline on a fire. According to the American Psychological Association (APA), more than two-thirds of adults cited the future of the nation as a significant source of stress during recent election cycles.
The prefrontal cortex—the part of your brain that handles logic—gets hijacked by the amygdala. You can’t "logic" your way out of a panic attack while the panic-inducer is vibrating in your pocket. Put the phone down. Put it in a drawer. Seriously.
Practical Strategies for Coping with Election Results
You need to ground yourself. Now.
First, stop the "catastrophizing." This is a cognitive distortion where we assume the absolute worst-case scenario is inevitable. While policy changes have real-world impacts, the immediate physiological threat you feel is often disproportionate to the moment.
Focus on the "Circle of Control."
Most things in a federal or state election are outside your immediate influence. But what can you control?
- Your morning routine.
- How you treat your neighbors.
- Where you volunteer.
- Your budget.
Shifting focus to local, tangible actions can lower cortisol levels. It reminds your brain that you still have agency in your own life.
Reach Out, But Be Selective
Community is a double-edged sword right now. Talking to like-minded friends can feel validating, but it can also turn into an "echo chamber of despair." If your group chat is just a 24/7 stream of panicked memes, mute it.
Instead, seek out "low-stakes" social interaction. Go to a coffee shop. Visit a library. Talk to people about things that aren't the electoral college. Remind yourself that the fabric of daily life continues, even when the political landscape shifts.
The Physicality of Recovery
You cannot think your way out of a biological stress response. You have to move it out.
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- Vagus Nerve Stimulation: Try cold exposure. Splash ice-cold water on your face. It triggers the mammalian dive reflex, which naturally slows your heart rate.
- Box Breathing: Inhale for four, hold for four, exhale for four, hold for four. It’s a cliché because it works. It signals to your nervous system that you are not currently being hunted by a predator.
- Sleep Hygiene: Stress causes insomnia, and insomnia makes everything feel 10x worse. Skip the wine before bed; it might help you fall asleep, but it ruins your REM cycle, leaving you more emotionally fragile the next day.
Dealing with the "Other Side"
This is the hardest part of coping with election results. The temptation to see half the country as "the enemy" is intense.
Psychologists often point to "affective polarization"—the tendency to dislike and distrust those from the opposing party. This isn't just a difference of opinion; it’s a visceral, emotional aversion. To move past it, you don't have to agree with them. You don't even have to like them. But for your own mental health, you have to "de-center" them.
When we obsess over the motivations of people we disagree with, we give them free real estate in our heads. Setting boundaries with family members who want to "gloat" or argue is essential. It’s okay to say, "I’m not talking about politics right now for the sake of our relationship." If they can't respect that, walk away.
Moving from Passive Stress to Active Engagement
Anger is an energy. If you let it sit, it turns into bitterness. If you use it, it turns into purpose.
Many people find that the best way to handle a loss is to double down on local activism. Focus on your city council, your school board, or a local non-profit. The impact is more visible, and the sense of community is stronger. It turns "What is happening to me?" into "What am I doing?"
It’s also worth remembering that political cycles are just that—cycles. In the U.S., the pendulum has a habit of swinging. Looking at historical data, the party in power almost always loses seats in the following midterms. Perspective doesn't change the result, but it changes the weight of the result.
When to Seek Professional Help
Sometimes, the "blues" aren't just blues. If you find that you can't get out of bed, if your appetite has vanished for more than a week, or if you’re experiencing thoughts of self-harm, it’s time to call a pro. "Political depression" can trigger deeper, underlying mental health issues. There is no shame in talking to a therapist about this. They see it more often than you’d think.
Immediate Steps to Take Today
Coping with election results isn't a one-day task. It’s a process of re-regulating your life.
- Conduct a Digital Audit. Unfollow accounts that make your blood pressure spike. Use "Muted Words" on X (formerly Twitter) to hide election keywords for a week.
- Engage the Senses. Do something that requires your hands—cook a complex meal, garden, or paint. This forces your brain to exit the abstract world of "political futures" and enter the physical present.
- Set a "Worry Window." If you can't stop thinking about it, give yourself 15 minutes at 4:00 PM to read the news and feel the feelings. When the timer goes off, you’re done for the day.
- Identify One Local Win. Find one thing in your immediate community that is going well. Maybe a new park opened, or a local charity hit a goal. Focus on that.
The world didn't end. It changed, and change is uncomfortable, but you have survived 100% of your bad days so far. Take a breath. Take another one. This is just one chapter in a very long, very complicated book.