Mental Health Awareness: Dealing with End of the Year Election PTSD & Burnout

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The election has ended, but for many (including myself), the emotional toll is just beginning. The outcome has left millions feeling an overwhelming sense of dread, anger, and grief. The campaign was brutal — a former president with 34 felony counts triumphed over the current vice president, a Black woman who served as a prosecutor and senator. For many, this result wasn’t merely disappointing; it felt like an existential threat.

The implementation of “Project 2025,” a far-right agenda spearheaded by the Heritage Foundation, has heightened fears, especially among marginalized communities. The media is flooded with headlines about impending crackdowns on rights, the rollback of social progress, and the return of authoritarian policies. It’s no wonder that so many people feel emotionally paralyzed, struggling with anxiety, hopelessness, and anger.

If you feel like you’re living in a dystopian novel, you’re not alone. It’s not “just politics” — it’s your mental health on the line. Today, I want to address the psychological impacts of Election PTSD and burnout, how to recognize the signs, and, most importantly, how to reclaim your mental well-being in the face of political uncertainty.

What Is Election PTSD?

While traditionally associated with war, abuse, or life-threatening events, PTSD (Post-Traumatic Stress Disorder) can also result from prolonged exposure to societal threats. Political trauma fits this definition. For the past several years, many have been subjected to a constant onslaught of fear, disinformation, and threats to human rights.

Election PTSD arises from a perceived collapse of safety and security. For marginalized groups — people of color, LGBTQIA+ communities, immigrants, and women — the threat is personal. The fear of losing rights, protection, and dignity triggers the brain’s “fight or flight” response, keeping people in a constant state of alert. This heightened vigilance leads to emotional exhaustion, a hallmark symptom of PTSD.

Common Symptoms of Election PTSD

If you’re feeling “off” after this election, you may be experiencing Election PTSD. Look for these signs:

• Intrusive thoughts: Reliving election night, obsessive scrolling of news feeds, or “doomscrolling.”

• Hypervigilance: Feeling constantly on edge, as if something terrible is about to happen.

• Emotional numbness: Feeling disconnected or unable to experience joy or hope.

• Avoidance: Ignoring the news entirely to avoid further distress.

• Irritability and Anger: Snapping at loved ones or feeling a constant, simmering rage.

• Sleep disturbances: Insomnia, nightmares, or waking up feeling unrested.

• Physical symptoms: Headaches, stomach issues, or chronic fatigue.

If you recognize any of these symptoms, know that you’re not alone. These are normal responses to extraordinary stress.

What Is Election Burnout?

Burnout is different from PTSD, though they often overlap. Burnout happens when we are mentally, emotionally, and physically exhausted after being in “survival mode” for too long. The 24-hour news cycle, social media debates, and endless political ads only amplify this fatigue.

Unlike Election PTSD, which stems from feelings of threat or trauma, burnout comes from overwork and emotional exhaustion. Burnout often leads to detachment, cynicism, and a “what’s the point?” attitude toward activism and civic engagement.

Signs of Election Burnout

• Emotional fatigue: Feeling too drained to care about new political updates.

• Hopelessness: Believing that no amount of action will make a difference.

• Social withdrawal: Avoiding friends, family, or conversations about politics.

• Increased cynicism: Responding to hopeful messages with “yeah, right” or “it doesn’t matter.”

• Difficulty concentrating: Struggling to stay focused at work or during daily tasks.

How to Cope with Election PTSD & Burnout

The good news? You can recover your sense of safety and agency. Healing doesn’t mean “just stop caring” or “tune it all out.” It means finding ways to protect your mental health while still staying aware. Here are evidence-based strategies rooted in psychology to help you heal.

Create a “News Diet” (Set Boundaries with Media)

The Problem: Constant exposure to negative news triggers your brain’s “fight or flight” system, keeping you in survival mode. Doomscrolling feeds anxiety, not information.

The Solution:

• Schedule “News Hours”: Pick two specific times a day to check the news (e.g., 9 am and 6 pm) and avoid it the rest of the day.

• Mute Keywords and Hashtags: Use social media filters to block certain terms.

• Unfollow “Outrage Accounts”: Ask yourself, “Does this account inform me, or just enrage me?” Follow credible, balanced news sources instead.

Practice Radical Acceptance (Even When It Feels Impossible)

The Problem: Anger and resistance are natural, but fighting reality only increases suffering. It’s exhausting to constantly rage against “what shouldn’t have happened.”

The Solution:

• Acknowledge Reality: Say out loud, “This is happening, and I hate it, but it’s happening.”

• Focus on Agency: What can you control? Your health, your local community, and how you support others.

• Meditate on Acceptance: Guided meditations on radical acceptance can reduce distress. Apps like Insight Timer offer free versions.

Process Your Emotions (Don’t Bottle It Up)

The Problem: Suppressing anger, sadness, or fear makes it stronger. Your emotions need to be felt and processed to release them.

The Solution:

• Journal Your Feelings: Write a “letter of rage” to the system (you don’t have to send it) to release your anger.

• Talk It Out: Call a friend or join an online support community like Reddit’s r/Anxiety.

• Allow Yourself to Grieve: Yes, grieve. The loss of hope, safety, or trust is a loss worthy of grief.

Reconnect with a Sense of Purpose

The Problem: Burnout convinces you that nothing you do matters. Hopelessness sets in, and you disengage.

The Solution:

• Join Local Community Action: Activism can be healing. Focus on small, local causes where you can see tangible change.

• Micro-Actions: Instead of thinking “I have to fix it all,” commit to one action a week, like calling a senator or supporting a local nonprofit.

• Volunteer in Non-Political Causes: Serve food at a shelter, foster an animal, or join a community garden. Meaningful action reminds you that you do have power.

Prioritize Rest & Self-Care (Yes, It Matters!)

The Problem: Fatigue from constant “vigilance” makes it harder to think clearly, fight burnout, or stay hopeful.

The Solution:

• Sleep Hygiene: Turn off your phone an hour before bed. Avoid political content at night.

• Daily Rituals: Tea ceremonies, morning journaling, or evening walks create structure and peace.

• Mind-Body Connection: Try yoga, stretching, or breathwork (like the 4-7-8 breathing method) to calm the nervous system.

Find a Therapist (Yes, You Deserve Help)

The Problem: Chronic stress can lead to anxiety, depression, or trauma responses that require professional support.

The Solution:

• Seek a Trauma-Informed Therapist: Look for therapists experienced in political trauma.

• Online Therapy Options: Apps like BetterHelp or Talkspace offer affordable, virtual options.

• Peer Support Groups: Community mental health programs offer free support groups.

Hope Isn’t Naïve — It’s a Survival Tool

It’s easy to feel hopeless when systems of power seem rigged against progress. But hope isn’t “naïve positivity” — it’s a survival strategy. Hope allows you to keep moving, even when things are bleak.

History teaches us that every oppressive system has eventually crumbled under the weight of collective action. If you’re tired, rest. If you’re angry, channel it. If you’re afraid, lean on your community.

You will get through this. Take a breath. You’re not alone in this fight

Resources for Further Support

• Mental Health Crisis Hotline (USA): Call or text 988

• National Queer & Trans Therapists of Color Network: nqttcn.com

• Therapy for Black Girls: therapyforblackgirls.com