If you woke up feeling like the air had been sucked out of the room, you aren't alone. Honestly, it’s a lot. Whether it’s the 2024 results or just the general vibe of the country right now, the weight is heavy. You’ve probably seen the advice to "just take a walk," and while that’s nice, it often feels like putting a band-aid on a broken leg.
Coping is messy. It isn't a linear path where you do three yoga poses and suddenly feel great about the future of democracy.
Understanding the Shock of How to Cope with Trump Winning
The first thing to realize is that your brain is likely in a state of high alert. Psychologists often talk about "political steady-state anxiety," where the news cycle keeps your cortisol levels spiked 24/7. It’s exhausting. When you're trying to figure out how to cope with Trump winning, you’re not just dealing with a policy disagreement; for many, it feels like a fundamental threat to their identity or safety.
Dr. Sue Varma, a psychiatrist who frequently discusses election stress, notes that about 73% of American adults reported feeling significant anxiety regarding the 2024 election. That’s a massive chunk of the population. If you feel like your heart is racing every time you see a notification, that’s your nervous system doing exactly what it was evolved to do: detect a threat. The problem is that the threat is a four-year term, not a tiger in the bushes. You can’t outrun a news cycle.
Stop the "Doom-Checking" Cycle
We’ve all done it. You’re in bed, it’s 11:30 PM, and you’re scrolling through X or Threads, looking for... what, exactly? A reason to feel better? Usually, we’re just looking for confirmation of our fears.
This is what experts call "uncertainty seeking." We hate not knowing what’s going to happen next, so we gorge on information. But here’s the kicker: more information doesn't lead to more certainty. It just leads to more fatigue.
📖 Related: Whooping Cough Symptoms: Why It’s Way More Than Just a Bad Cold
Basically, you’ve got to put the phone in another room. Set a timer. Give yourself twenty minutes in the morning to see if the world is still spinning, and then shut it down.
The Grief is Real (And It’s Okay to Feel It)
Some people will tell you to "get over it" or "move on." That’s not how human emotions work. Many people are experiencing a form of "disenfranchised grief"—grief that isn't always recognized by society. You might be mourning a version of the country you thought existed, or specific protections you’re afraid will disappear.
Elizabeth Beier, an expert on staying grounded during political shifts, suggests that grieving is actually a strategic move. If you don't acknowledge the loss, you stay in a state of "shocked daze" for years. You find yourself saying "I can't believe this is happening" long after it has already happened. Acceptance isn't approval. It's just acknowledging the reality so you can actually do something about it.
Take a night. Cry. Get angry. Vent to your friends who get it. If you try to intellectualize your way out of the pain, it’ll just come out later as a random outburst at the grocery store.
Rebuilding Your "Trust Nodes"
In times of high social distrust, we tend to isolate. We pull back. We stop talking to the neighbor with the "other" sign in their yard. While that might feel safe, isolation is exactly what makes political burnout worse.
👉 See also: Why Do Women Fake Orgasms? The Uncomfortable Truth Most People Ignore
Hannah Arendt, a philosopher who studied how societies fall apart, used the word verlassenheit—a deep, social loneliness. When we feel like we’re the only ones who care, we give up.
Find your people. Not just for "activism," but for actual connection. Host a dinner where politics is a "no-go" zone for the first hour. Remember how to be a person before you’re a partisan.
Tangible Steps to Regain Agency
The antidote to helplessness is action. It sounds cliché because it's true. When we feel like the big gears of government are grinding us down, we need to focus on the small gears we can actually turn.
- Pick Two Issues. You cannot save the world. You can’t even save the whole country. If you try to care about every single policy change, you will burn out by February. Pick two things—maybe it’s local school board issues and climate change—and focus your energy there.
- Volunteer Locally. There is something deeply grounding about helping a real human in your actual neighborhood. It reminds you that the "national narrative" isn't the only thing happening.
- Control Your Digital Space. If certain accounts make you feel sick, unfollow them. Even if they're "on your side." If their tone is constant outrage, they are selling you stress for clicks.
The "Do Not Obey in Advance" Rule
Historian Timothy Snyder often talks about this. A lot of the stress of how to cope with Trump winning comes from imagining the worst-case scenarios and acting as if they’ve already happened. We start self-censoring or giving up on projects because we assume they won't be allowed or supported in the future.
Don't do the work of an authoritarian for them. Keep doing your work. Keep speaking your truth. Wait for the actual obstacle before you stop moving.
✨ Don't miss: That Weird Feeling in Knee No Pain: What Your Body Is Actually Trying to Tell You
Physical Maintenance for the Long Haul
Your body is the vessel for your resistance and your resilience. If you aren't sleeping, you can't think clearly. If you aren't eating, your mood will bottom out.
Try the 4-7-8 breathing technique when the "what-ifs" start spiraling. Inhale for 4, hold for 7, exhale for 8. It’s a literal kill-switch for the fight-or-flight response. It won't change who is in the White House, but it will stop your hands from shaking.
Also, watch the caffeine. When you're already anxious, a third cup of coffee is just liquid panic. Switch to tea or just drink some water.
Setting Boundaries with Family
The holidays or family dinners can be a minefield. You don’t have to attend every argument you’re invited to. It’s perfectly okay to say, "I value our relationship too much to talk about the election right now. Let’s talk about your new dog."
If they won't respect that boundary, you are allowed to leave the room. You aren't "losing" by not engaging. You’re winning back your peace of mind.
Actionable Next Steps
Instead of staring at a screen, try these specific actions today:
- Audit your news feed: Delete one app that makes you feel consistently worse. Just one.
- Connect offline: Text one friend and ask to meet for coffee this weekend. No "doom-talk" allowed for the first 15 minutes.
- Focus on the local: Look up a community garden, a food bank, or a local library group. Give them one hour of your time.
- Practice Grounding: Use the 5-4-3-2-1 method when you feel a panic attack coming. Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.
- Set a "Shutdown Time": No screens after 9:00 PM. Read a physical book. It helps your brain transition out of "survival mode" and into "rest mode."