Navigating Overwhelm and Tough Emotions After an Election—Support for Neurodivergent Folks

Election season can be intense, especially for neurodivergent people who often feel deeply and process events in unique ways. When the outcome feels like a setback, it’s easy to be swept into a wave of frustration, worry, and emotional exhaustion. This post offers practical ways to care for yourself, navigate overstimulation, and process complex emotions post-election.

1. Honor Your Unique Emotional Experience

As a neurodivergent person, you might experience emotions more intensely or find it hard to shake off certain feelings. That’s okay. Let yourself feel what you’re feeling without judgment. Whether that’s anger, sadness, or even numbness, each feeling is valid. Try labeling your emotions, either through journaling or by speaking them out loud. Naming them can sometimes bring a bit of relief or help reduce their intensity.

2. Set Boundaries on News and Social Media Scrolling

The constant flood of election-related information can be overwhelming, and the high-stakes nature of these issues can lead to doomscrolling or hyper-fixating. Set boundaries around your media time—this might look like checking the news once in the morning or limiting yourself to 15 minutes in the evening. Apps with timers can be helpful for keeping these boundaries in place.

3. Create a Safe Space for Processing Emotions

Sometimes, it helps to have a sensory-friendly, quiet environment where you can decompress. Consider making a “safe space” in your home—a cozy chair, favorite blanket, or dim lighting—to retreat to when you’re feeling overstimulated. Giving yourself a dedicated area to process can help prevent emotional overwhelm from spilling into every part of your day.

4. Connect with Supportive Communities

When election results don’t reflect our values, it can feel isolating. Seek out friends, online spaces, or neurodivergent support groups who understand your perspective. Connecting with others who “get it” can reduce feelings of isolation and provide a safe place to vent or process your thoughts.

5. Focus on Small Actions within Your Control

It’s easy to feel helpless, but even small actions can be empowering. Whether it’s advocating for issues you care about, volunteering, or simply taking care of yourself, small steps matter. These acts not only channel your energy into something productive, but they’re also ways to practice resilience. Remember, change is often built through consistent, smaller actions.

6. Prioritize Your Sensory and Emotional Needs

If you’re feeling overwhelmed, prioritize grounding exercises or self-soothing activities that help you feel calm. Techniques like deep breathing, tapping, or even holding a weighted blanket can be helpful for bringing you back to a centered state. You might try the 5-4-3-2-1 grounding technique, where you notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Practices like these are especially helpful for managing sensory overload or anxious thoughts.

7. Practice Self-Compassion in This Challenging Time

It’s okay to feel however you feel. When we’re bombarded with high-stakes issues, we might feel drained or need extra time to process. Allow yourself extra breaks, comfort, and care. Self-compassion means letting go of any “should” or “shouldn’t” around your feelings. Recognize that processing emotions, especially when they’re tied to issues close to your identity, takes time.

8. Reframe Setbacks as Part of a Larger Journey

Progress and change are journeys, and sometimes they don’t happen on the timelines we want. Even when things feel heavy, remember that many people are working toward a world that aligns with values of inclusion, empathy, and understanding. Resilience doesn’t mean ignoring the hard stuff; it means carrying on despite it, building change in small but powerful ways.

Closing Thoughts

Processing election outcomes as a neurodivergent person is layered and complex. By honoring your needs, managing sensory input, and focusing on self-compassion, you’re giving yourself the best tools for resilience. This is a time to lean into your community, let yourself process, and remember that your unique strengths will help shape a more inclusive future.

This post offers support for neurodivergent folks navigating post-election emotions. Remember, seeking professional support can be invaluable if things feel too overwhelming.