How to Go to Work the Next Day When the Election Doesn’t Go Your Way

First, a disclaimer: If you chose not to go to work today, that’s okay. If you did choose to go to work or had no choice at all in the matter, we hope this offers you some solace and a little bit of hope.

Election season is always tense, but this one has been especially divisive. For many, the results don’t just signal political shifts—they touch on deeply held values and beliefs, and impact many of our lives in deeply personal ways. When the outcome doesn’t match our expectations, it can leave us feeling frustrated, powerless, and even fearful. It’s important that we understand that about ourselves and our neighbors. No matter the results, we must keep moving forward. We still have bills to pay, educations to earn, families to care for, dreams and aspirations we hope to see realized. We each deserve a space to be real about our experience in this moment. A space where we can learn how to balance it all, handle what happens after the polls close, and find common ground, or at the very least a common respect for those around us—even if we’re not on the same page.

Own Your Stress, Don’t Let It Own You

Elections do affect mental health (APA, 2020), especially when the results seem to challenge the future we envision. If you’re feeling tense, overwhelmed, or anxious, you’re not alone. Emotions like sadness and anger are natural responses to the unknown, and today’s politics are full of unknowns. We have to acknowledge those feelings—whatever they may be—and give ourselves permission to feel them. We are entitled to our feelings, and, at the same time, they do not have to dominate our every waking moment—it’s not sustainable. 

If the larger picture (which does need focused attention) is keeping us from engaging with the here and now, with the tasks right in front of us, we can practice grounding techniques. Starting with a deep breath (we’ll need that before we can do anything else). then asking, “Is this something I can control right now?” If the answer is no, “What is in my most immediate control in this moment?”

At the most basic level, what we have control over is our body’s current state.

By saying something as simple as, “I’m going to take a few minutes to just sit with this,” we’re telling the alarm in our bodies, "I hear you!" In listening further, we might find that our body needs to move (walk, stretch, or dance) or that it needs rest (15-20 minutes in your office with the lights off, a restorative yoga session, skipping a non-essential activity in exchange for extra sleep).

If we don’t make space for this, it will catch up with us. Whether we let the stress, fear, etc. stop us in our tracks immediately or charge ahead at the expense of our own needs until we run out of gas, we’re missing the balance we need to strike for the long haul, for the marathon that is bringing about change.

Find Common Ground Close to Home

When tensions run high, it’s easy to feel disconnected from others, especially when certain views don’t align. In these moments, we have to look for what connects us with the people closest to us—our colleagues, neighbors, or folks we see daily but haven’t engaged with much…until now. We don’t need to go that far out of our way, but instead be more intentional about our interactions. We’re more alike than we often think, and finding common ground can ground us.

Whether it’s a shared love for local sports, community events, or just a mutual appreciation for the town you live in, seeking out these everyday connections can be a reminder that we’re all human first. Most people agree more on day-to-day issues than they do in the political sphere. Focusing on what we share can be a small but powerful antidote to the divisions that elections highlight.

Compartmentalize (In Moderation)

When we just need to get through the day, compartmentalizing can be our friend. Mental boundaries can help keep political stress from spilling into other parts of our lives when it doesn’t serve us. This doesn’t mean we ignore our values or the change we want to see in the world. Change takes time and we must take some of that time to rest. Using compartmentalization in a healthy way means we choose when and where to engage with political discussions and activities, so we can accomplish more without running out of steam.

It might help to focus on something specific, an attainable personal goal (like trying a new recipe each week, finishing a creative project/activity, participating at your kid’s school event, volunteering for an apolitical fundraiser, etc.). This isn’t about denial; we’re not doing these things instead of being aware. We are strategically (put another way: consciously) preserving energy and mental clarity for the things that demand your attention right now. When used moderately and intentionally, compartmentalizing helps us keep perspective, so we can engage with the news or political activities with more resilience—so we don’t miss out on everything else our lives have to offer.

If you’re with friends or family, set some ground rules about limiting political discussions. We need to work together to preserve spaces that aren’t centered around tension, where we can take a load off and just exist for a minute. By choosing to engage in activities that bring us joy and peace, we are able to build a stronger mental foundation to face challenging topics later. And there are many challenging topics that will need to be faced.

Refocus on What Really Matters to You

After a disappointing election outcome, it’s natural to feel like the issues you care about most have been sidelined. Political movements are always moving, and it IS possible for us to find a space in that dance, to community organize, to participate at the ground level and make positive changes in our immediate environments. Like we said earlier, let yourself experience whatever feelings come up. When you’re ready, take a step back, and remember why your values matter to you. Your core beliefs are bigger than any election, and definitely bigger than any candidate.

We each need to reconnect with the things that give our lives purpose—beyond politics—and reflect on ways we can continue to live by our principles, no matter the political climate. This isn’t about trying to avoid the stress of politics altogether; it’s about staying engaged with what truly matters to you, in your inner world, in your immediate circles, and on the global stage. It’s about rationing what you have to give so you can stay in the game.

We also believe that showing kindness to others in our day-to-day, especially when it is difficult, is a political act. More often than not, our neighbor is not our enemy.

Seek or offer Support

Don’t try to tough it out alone but do try your best to avoid the least productive corners of the internet. Talk to friends, family, or a mental health professional in-person or virtually. We believe seeing the face and hearing the voice of a trusted person has a significant positive impact that can counteract the harm online anonymity often causes. A trusted listener can help you vent, reflect, and move forward. Sometimes, just expressing your worries to someone who you know will remain respectful can provide relief. A therapist is someone who is committed to treating you with respect and, unless you plan to do harm to yourself or others, will protect your speech, protect what you share even if it may be ugly or uncomfortable.

Showing Up the Day After

Elections bring out huge emotions—there’s no denying it. By grounding ourselves, finding common ground with others, and connecting with supportive people, we can handle these feelings without letting them take over. Elections are only one part of the bigger picture. Life goes on and so must we. Keep showing up in your own life, today and the day after—and if you need a break, claim that for yourself with intention, and with whatever support you can access, so you can return with greater resilience, balance, and hope for what’s ahead.