Building Emotional Resilience in the Days After an Election


Election Day has come and gone, but for many, the emotions don’t disappear overnight. Whether the outcome aligns with your hopes or not, it’s normal to feel heightened emotions in the days following an election. If you’re feeling a mix of relief, disappointment, or even uncertainty, it’s essential to focus on building emotional resilience to navigate this post-election period with strength and balance.

In this post, inspired by the principles of Beyond Emotional Intelligence: Never Have Another Bad Day, we’ll explore fresh, practical ways to help you stay resilient in the days after an election and approach the future with clarity and confidence.

1. Embrace Emotional Resilience as a Daily Practice

Building resilience isn’t about a quick fix; it’s about creating a daily mindset that helps you stay emotionally balanced and adaptable, even after high-stress events.

Practical Steps:

  • Set a Daily Intention: Start each day with a specific intention, such as “Today, I will focus on finding peace” or “Today, I’ll approach challenges with patience.”
  • Reflect on Past Resilience: Recall a previous time when you bounced back from a disappointment or challenge. Remind yourself of the resilience you showed then, and take pride in your ability to do so again now. 

Setting a tone of resilience each day helps create a sense of purpose and control, building an emotionally resilient mindset over time. 

2. Redefine Success and Find Opportunities to Contribute

Elections may decide leadership, but your personal success and contributions are within your control. Focusing on your unique potential and how you can make a difference in your community can provide a sense of agency and purpose. 

How to Refocus:

  • Define Your Values: Reflect on your core values and consider ways to align your actions with them. What matters most to you—community involvement, compassion, growth?
  • Set Small, Impactful Goals: Choose one or two specific ways to contribute to the well-being of those around you. This could be volunteering, supporting local initiatives, or simply reaching out to friends. 

By shifting your focus from the broader outcome to meaningful, individual contributions, you reinforce your sense of purpose and resilience. 

3. Create a “Post-Election Resilience Routine”

A consistent routine can offer emotional stability after high-stress events. Build small, intentional activities into your daily schedule to keep you grounded.

Sample Routine:

  • Morning Grounding: Spend five minutes each morning with a breathing exercise or a short meditation to set a calm tone for the day.
  • Midday Check-In: Pause during the day to reflect on your mental state. This could involve taking a few deep breaths, stretching, or journaling your thoughts.
  • Evening Gratitude Reflection: Before bed, write down three positive things from your day. Focusing on small victories helps promote emotional resilience. 

A simple routine offers structure, helping you feel balanced and centered in the days following an election. 

4. Connect with Others in a Positive, Supportive Way

Reaching out to others is important, but it’s equally vital to choose connections that promote mutual support and understanding. After emotionally charged times, having positive social interactions can be refreshing. 

How to Foster Positive Connections:

  • Seek Understanding Over Debate: If you’re discussing the election with others, approach the conversation with a spirit of empathy and openness. Listen to others’ perspectives without judgment, and seek common ground.
  • Engage in Supportive Activities: Gather with friends or family for activities that don’t revolve around the election. Play games, cook a meal together, or go for a walk. This reinforces connection without revisiting stress. 

Engaging in positive social activities reminds you of shared bonds and helps maintain an emotionally supportive environment. 

5. Practice Compassion and Self-Kindness

After an intense event like an election, it’s easy to get wrapped up in feelings of frustration, uncertainty, or helplessness. Practicing compassion—toward yourself and others—can help you manage these emotions constructively. 

Self-Compassion Techniques:

  • Use Positive Self-Talk: When you notice negative thoughts arising, replace them with compassionate reminders. For example, instead of “I should feel better by now,” try “It’s okay to feel this way; I’m giving myself time to process.”
  • Be Patient with Your Feelings: Remind yourself that emotional processing takes time, and give yourself permission to feel a range of emotions without rushing to “get over” them. 

Practicing compassion creates an internal environment of safety and resilience, making it easier to stay emotionally strong in challenging times. 

6. Focus on the Long-Term Vision

Elections often bring attention to immediate changes or outcomes. Take a step back and think about your longer-term vision for yourself and your life. Shifting focus from short-term stress to long-term goals can provide a renewed sense of purpose and resilience.

How to Reframe for the Long Term:

  • Envision Your Future: Reflect on where you’d like to be in five or ten years, both personally and emotionally. Think about what values you want to embody and what goals you want to achieve.
  • Identify Steps Toward Your Vision: Choose a small step you can take now that aligns with your long-term vision. Focusing on personal growth and goals can help direct your energy toward positive change. 

Embracing a long-term perspective reduces the weight of immediate events and empowers you to pursue fulfilling, purpose-driven goals.

7. Lean Into Self-Care Practices

Self-care is crucial in the days following a high-emotion event. Taking care of your physical and mental health reinforces emotional resilience, helping you bounce back and move forward with clarity.

Self-Care Ideas:

  • Spend Time in Nature: Take a walk outside, visit a park, or sit in a quiet outdoor space. Nature has a calming effect, helping reduce stress and anxiety.
  • Engage in Relaxing Hobbies: Spend time doing things you enjoy—reading, gardening, cooking, or listening to music. Hobbies provide a positive distraction and boost emotional well-being.
  • Prioritize Sleep and Nutrition: Sleep and balanced nutrition are essential for emotional resilience. Create a relaxing evening routine to support a good night’s rest, and nourish your body with healthy foods. 

Focusing on self-care allows you to recharge and face post-election emotions with a clear, calm mind.

Conclusion: Building a Resilient Mindset for the Days Ahead

Post-election emotions can be challenging, but with intention and self-compassion, you can navigate them with resilience. By focusing on long-term goals, engaging in supportive connections, setting routines, and practicing self-care, you build a mindset that not only helps you handle the election aftermath but also prepares you to thrive in the face of future challenges.

Beyond Emotional Intelligence: Never Have Another Bad Day equips you with the skills to stay emotionally strong, manage stress, and embrace resilience. These tools will empower you to approach life with confidence and clarity, no matter what events unfold.

About the Author

Dr. Drew Gold is an Associate Professor of Management at Saint Leo University and an Adjunct Associate Professor at the University of North Carolina.  His areas of expertise include technology and innovation management, research methods and statistics, strategic management, and personal and professional development.  He has spent over a decade developing his concept of Emotional Dexterity, which is reflected in his forthcoming book “Beyond Emotional Intelligence: Never Have Another Bad Day!”

Dr. Gold is married and lives with his wife and two crazy cats in Tampa, Florida. He loves to travel and is a master scuba diver trainer and loves college sports, especially his Ohio State Buckeyes!  O-H-

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