The U.S. election has ended, and many Americans abroad are grappling with disappointment or uncertainty about the future. Dr. Dennis Roberts gives some tips on navigating post-election emotions.
The U.S. election is over, and like many Americans living abroad, you may be feeling a mix of emotions. Perhaps the outcome wasn’t what you’d hoped for, or maybe you’re just feeling uncertain about the future. As an American clinical psychologist working with English-speaking expats here in Paris, I often see how political events can leave people upset, especially when they’re far from home and feel disconnected from the process. While I’m not here to take a side, I do want to help those who may be feeling anxious, sad, or disheartened by what’s happened.
Accept that it doesn’t feel good
Firstly, it’s important to remember that your feelings are normal and valid. Whether you’re angry, disappointed, anxious, or even numb, these emotions are real and legitimate. We often put pressure on ourselves to "stay positive" or move past difficult feelings quickly, but there’s value in sitting with your emotions for a little while. You don’t have to like them, but you also don’t have to push them away.
Giving yourself permission to feel these emotions is a form of acceptance. It’s not about being passive or resigning yourself to defeat, but rather acknowledging that it’s normal to have a reaction when something as significant as an election doesn’t go the way you hoped. Journaling, talking with a friend, or even just taking a few moments to reflect on how you’re feeling can all be helpful ways to process your emotions.
Focus on what you can control
It’s easy to feel powerless when a political outcome doesn’t align with your values. But even though we can’t change the result, we can change how we respond to it. One of the best ways to combat feelings of disempowerment is to focus on the areas of your life where you do have control.
This idea, known as “self-efficacy”, is about believing in your ability to influence the things that matter to you. While you might not be able to reshape the political landscape, you can still make a difference in your own community and personal life. Maybe that’s by supporting a cause you believe in, volunteering your time, or even just being there for a friend who needs help. These actions can restore a sense of purpose and remind you that, even in difficult times, you’re not helpless. It’s also worth taking time to reflect on how you already make a difference in your everyday life. Whether it’s in your relationships, your work, or simply how you choose to spend your time, there are countless small ways you’re already exercising control and making positive choices.
_____________________________________________________________
While it's good to stay informed, it's also crucial to set boundaries with the news. Designate a specific time to check the latest events, rather than being constantly plugged in...
_____________________________________________________________
Take care of self-care
When we’re feeling upset or anxious, it’s easy to let basic self-care fall by the wayside. Yet taking care of your body and mind is one of the best ways to cope with negative emotions. Sleep is incredibly important for emotional regulation. When you’re tired, it’s harder to think clearly and keep things in perspective. Try to get 7-9 hours of sleep each night and stick to a consistent schedule, even when you’re feeling overwhelmed. Exercise can also be a natural mood booster. Whether it’s a walk around your neighborhood, yoga, or going to the gym, physical movement releases endorphins that naturally make you feel better. Plus, it can be a great way to shift your focus away from worries for a while.
Connect with something that matters
Staying connected to others is also vital. Isolation tends to make things worse when we’re feeling down, so spend time with loved ones. If you can’t see them in person, even a phone or video call can make a difference. And if you have a pet, spending time with them is a proven way to reduce stress. Pets provide companionship and comfort, which can be soothing during emotionally turbulent times. There’s also something to be said about reconnecting with nature. Whether it’s a stroll through one of Paris’s many beautiful parks or a weekend trip outside the city, time spent outdoors can help put things in perspective. Nature has a calming effect and has been shown to reduce anxiety and stress.
Set boundaries with the news
In today’s constant media cycle, it’s easy to feel overwhelmed by the sheer amount of information coming your way. While it’s important to stay informed, it’s also crucial to set boundaries with the news. If you notice that watching or reading about political events is adding to your anxiety, consider limiting how much time you spend consuming media. Designating a specific time of day to check the news, instead of constantly staying plugged in, can help you regain some balance.
It’s perfectly normal to feel disheartened when an election doesn’t go the way you’d hoped, but it’s important to remember that political events don’t define your life. By accepting your feelings, taking small actions that make you feel empowered, and prioritizing your self-care, you can regain a sense of balance. Living as an expat in Paris can sometimes feel isolating, but you’re part of a broader community of people who are likely experiencing many of the same emotions. Reach out, connect, and take steps to care for yourself. Whether it’s through meaningful relationships, getting enough rest, or spending time in nature, these small acts can help you regain control and move forward with resilience.
Комментарии