The results of an election can leave us experiencing a sense of profound loss, despair, anxiety, or grief. It is not uncommon for intense anger and disappointment to follow. Feeling this way is a natural response, and it’s essential to honor those emotions in a way that helps you. At Beyond the Couch Counseling, we’re here to help you understand and manage these feelings with compassion and supportive strategies from Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT). Today, we’ll go over some exercises for managing post-election despair and suggest local spaces where you can feel connected and supported.
How ACT and CBT Can Support You in This Moment
Acceptance and Commitment Therapy (ACT):
ACT encourages us to acknowledge our emotions and commit to values-based actions. Post-election, this approach helps by allowing us to process emotions without getting stuck. For example, if you feel disappointed or fearful, accept these emotions as they come, without judgment. Then, identify a value—such as community, justice, or care for self—and commit to an action aligned with it. ACT teaches us that even when we can’t control events, we can control how we respond in a way that aligns with our deepest values.
Cognitive Behavioral Therapy (CBT):
CBT helps us examine and reframe unhelpful thought patterns. Catastrophic thinking, such as “This outcome is a disaster; everything will go downhill,” can be reframed into a more constructive thought like, “This outcome is not what I hoped for, but there are still ways to advocate for what I care about.” By reframing thoughts, CBT can help reduce the intensity of distress, allowing for a clearer, more empowered response.
Coping Exercises: Processing and Moving Forward
Managing Motivational Disappointment vs. Paralyzing Catastrophizing (CBT Exercise)
Identify the thought patterns: Take note of thoughts that could be catastrophizing (e.g., “There’s no hope for any change now”) versus those that simply reflect disappointment (“I had hoped for something different”).
Reframe into actionable steps: Instead of staying stuck in paralyzing thoughts, shift to acknowledging what actions are still possible. You might think, “This isn’t the result I wanted, but I can still make an impact locally or find new ways to contribute to causes I care about.
”Avoid ‘all-or-nothing’ thinking: Remind yourself that no single election defines every aspect of progress. Reframing your thoughts in this way can reduce feelings of being overwhelmed and bring a sense of hope and agency.
Accept and Express Emotions and Connect with Values (ACT Exercises)
Embrace and Observe Your Emotions
Anxiety, frustration, and sadness are natural responses to uncertainty. ACT teaches us to observe these emotions without judgment, acknowledging that they’re part of the human experience. Try to gently name what you’re feeling—“I’m noticing I feel anxious”—and remind yourself that emotions are like waves, rising and falling over time. This practice reduces the need to control or avoid emotions and helps them pass more naturally.
Reconnect with Your Values Through Action
Instead of dwelling on things you can’t control, ACT encourages you to focus on actions aligned with your core values. Ask yourself, What do I care most about? If social justice, community support, or health advocacy is important to you, consider engaging in a small action today, like donating, volunteering, or reaching out to a local organization that embodies those values. Grounding yourself in meaningful action provides a sense of control and purpose.
Self-Soothing and Mindfulness Practices (ACT)
Practicing mindfulness can help in the immediate aftermath of an event that feels overwhelming. You can try grounding exercises, like the 5-4-3-2-1 technique (identify 5 things you can see, 4 you can touch, 3 things you can hear, 2 things you can touch, and one thing you can taste) to stay present in your surroundings and calm your nervous system.
Digital Boundaries: Take a Break from Social Media
Taking a brief hiatus from social media can reduce the urge to catastrophize or become overwhelmed by others’ reactions. A few days offline allows for processing your emotions privately without the added stress of ongoing political commentary. Refrain from news updates and social media notifications, and instead focus on grounding activities, like spending time outdoors, engaging in a hobby, self-care exercises, or simply being present with loved ones.
Safe Spaces in Grand Rapids for Support and Connection
When managing difficult emotions, having a safe space to process is vital. Here are some welcoming locations in Grand Rapids, Michigan where you can find community, solidarity, and support:
The Grand Rapids Pride Center is a welcoming and affirming space for the LGBTQ+ community and allies. Known for its dedication to inclusivity and advocacy, it’s a supportive environment for anyone feeling isolated or distressed. Whether you want to engage in dialogue, find resources, or simply be around others who share your values, the Pride Center is a space for compassion, healing, and collective support.
Planned Parenthood of Grand Rapids
More than a healthcare provider, Planned Parenthood serves as an advocacy space and community resource, especially in times when social and political issues feel heavy. The center welcomes individuals who need support or guidance related to healthcare rights and social justice. Spending time here can remind you that work is always ongoing, and being among like-minded people can provide encouragement.
Lotus Brew is a vibrant, community-centered coffee shop where inclusivity and support are at the heart of its mission. Known for its welcoming, substance-free environment, Lotus Brew offers a safe, non-judgmental space where individuals can relax and feel truly at ease. Whether you’re enjoying a coffee or a creative mocktail, alone or with friends, this is a place that fosters connection, encourages advocacy, and brings like-minded individuals together around shared values of social justice and community engagement. Lotus Brew embodies what it means to be a supportive, community-oriented small business, and we’re grateful for all it brings to Grand Rapids, Michigan.
Terra Firma is an inclusive climbing gym that combines physical activity with a community-minded approach. Exercise is a powerful antidote to stress, and climbing provides a productive way to channel post-election anxiety. Terra Firma emphasizes teamwork, connection, and resilience, making it an excellent choice for reducing stress and building confidence in a positive, welcoming environment. Terra Firma does inclusive community well.
Processing with Friends and Family
Close friends and family members provide invaluable support during challenging times. Reach out to someone you trust to process your feelings and discuss what the election results mean to you. This shared space for expression can relieve emotional burdens and remind you that you’re not alone. Even a phone call or a simple get-together can provide the comfort of familiar connection.
Local Community Centers
Community centers are spaces designed to foster belonging, particularly during stressful times. Many local centers offer support groups, classes, and gatherings that emphasize togetherness, diversity, and respect. Connecting with others and sharing experiences at your local community center can be a gentle reminder that, together, we can work toward positive change even in the face of disappointment.
Therapy as a Long-Term Support System
The emotions stirred up by election results can be complex, and they don’t always go away quickly. Therapy provides a structured, empathetic space to work through these feelings with a mental health professional. At Beyond the Couch Counseling, we’re here to support you through post-election distress using ACT, CBT, and other therapeutic techniques tailored to your needs.
If you’re interested in exploring therapy or want more resources for handling post-election stress, feel free to reach out to Beyond the Couch Counseling at admin@beyondthecouchcounseling.com. We’re here to support you, today and always. Additionally, please let us know of other spaces you feel we should add!
