I’ve spent the months since Election Day moving through the stages of election grief. In my case, this involved utter disbelief, then denial, followed by angry tears (Election Night was a blast); numbness and shock, just trying to make it through the following days; then, as the weeks passed, a toxic mixture of bitter acceptance and simmering rage. This is a healthy way to process your emotions, right?
Dread has been the constant through it all. Every day that passed brought us closer to Inauguration Day, and the return of a leader and ideology so many of us hoped to leave behind. For so many of us, “there is real, justified fear about what the future holds,” Nkem Ndefo, trauma healing expert and founder of Lumos Transforms, tells SheKnows. “Donald Trump represents more than just a political figure — his return to power feels like an erasure of progress and a validation of harmful ideologies.” Inauguration Day, she explains, feels like more than just a transfer of power; it “signals the beginning of a reality so many people worked so hard to avoid, and that stirs up feelings of powerlessness.” And fear, and anger, and sadness, and frustration, and…
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I spent months bracing myself for Inauguration Day, but I’m still not ready for it. I’m still not sure how to get through the day, or how to cope with the hopelessness of it all. So I asked the experts, and according to them, it starts with figuring out what, exactly, all these negative emotions are telling us.
… So, How Are We Feeling
It’s no shock that so many of us are still processing so much as Inauguration Day approaches. “For many, this past election season felt more personal and important than those in previous years,” therapist Beth Brown, director of health and wellbeing at ComPsych, tells SheKnows. Those of us who were unhappy with the election outcome are probably still processing feelings of grief, anxiety, and uncertainty about what’s to come. “Inauguration Day is likely to stir up these feelings again, and it’s not uncommon to feel a loss of hope for what may have been.”
On top of that, Inauguration Day might prompt those “divisive conversations” between you and any loved ones on the other side of the aisle, Brown adds. “These can be challenging to navigate, leaving some people feeling alienated, disappointed, or even confused about the future of their relationships of those with fundamentally opposing views.”
And along with the feelings of anxiety, fear, and grief, you might just feel depleted. “After everything that we went through during Trump’s last presidency — the chaos, unpredictability, and loss — to find ourselves back here can feel crushing,” Ndefo says. “There’s a deep exhaustion, a weariness that makes it hard to imagine what resistance even looks like now.” Because the aftermath of this election felt different than 2016, didn’t it? Less angry energy, more… paralysis. As Ndefo puts it, “Last time, people filled the streets. Now, many feel frozen, overwhelmed, and unsure of what to do next.”
But if you’re feeling paralyzed with all these emotions, Ndefo can explain why. “That freeze isn’t apathy—it’s overwhelm,” she says. It’s how your body naturally reacts — and protects itself — when it feels threatened. “It’s not a sign of failure,” she emphasizes. “It’s a signal that we need care, compassion, and space to recalibrate before we can act again.”
10 Ways to Cope With Inauguration Day Stress, Anxiety, & Sadness
Think of Inauguration Day as a culmination of a tumultuous (to say the least) election season. It’s no surprise that after the highs and lows of the last year, this day is leaving many of us “feeling raw and exposed,” Dr. Scott Lyons, a licensed holistic psychologist, mind-body medicine specialist, and host of The Gently Used Human podcast, tells SheKnows. “It’s not just about the political shift, but also the personal narratives and hopes that get intertwined with these events.” The result: an “emotional cocktail” that “can be incredibly destabilizing, as it challenges our sense of security and predictability,” Dr. Lyons explains.
But if there’s one thing we’ve learned about mental health, it’s that you are not your feelings. Meaning, you’re not at the mercy of your emotions (no matter how powerful they are) on Inauguration Day, or any of the days before or after. Here’s how to understand, cope with, and manage your feelings right now:
Don’t push your feelings aside — move through them. You can’t help whatever emotions or reactions come up on Inauguration Day. So instead of ignoring or talking yourself out of them (doesn’t work anyway, I’ve tried), give them space and attention. “Don’t repress them and shove them down,” mind-body clinician Nicole Sachs, LCSW, host of The Cure for Chronic Pain podcast and author of the upcoming book Mind Your Body: A Revolutionary Program to Release Chronic Pain and Anxiety, tells SheKnows.
Write it out. Sachs recommends taking a few minutes to write down “exactly how you feel about the things you’re unable to say.” You can follow a few mindful journal prompts or try Sachs’ own JournalSpeak technique. Either way, processing your emotions through this healthy outlet can “save you from experiencing that anxiety and pain in your body,” she explains, where it can manifest as unpleasant physical symptoms like back pain, stomach issues, and spikes in physical anxiety — none of which you need to be dealing with this week.
Use mindfulness practices to connect to your body and the moment. If you’re feeling overwhelmed and paralyzed by your feelings, simply pushing through or forcing yourself to “fix” it isn’t the answer. Instead, gently “thaw” this response through a few simple, physical actions. “Noticing your breath, feeling your feet on the ground, or softly moving your fingers or toes can help create movement in that frozen state and bring you back to the present,” Ndefo explains, reminding you that you have some control in this uncertain time. Exploring meditation or mindful breathwork is another way to ground yourself, Dr. Lyons adds.
Check in with yourself throughout the day and week. Know that your emotions might fluctuate during Inauguration Day and the weeks around it. Work to stay in tune with those changes. “Ask yourself: ‘How is my stress level right now? Am I carrying more stress than I need to? Is this stress about today, or is it connected to past experiences?’” Ndefo says. “Checking in with yourself in this way can help you decide what kind of support you need.”
Lean on your loved ones. “Stress and trauma cause us to isolate, so connecting with trusted people — even in small ways — can provide some softening,” Ndefo says. And don’t worry if you’re not up to making big plans. “A text to a friend, sharing a meal, or simply sitting with others in silence can provide comfort and remind you that you’re not alone in this,” she says.
Swap screen time for self-care. Today is not the day to go overboard with your media consumption, whether that’s social media, TV, or reading endless articles. “If the news is heightening your anxiety, give yourself permission to step away,” Ndefo says — and don’t feel guilty about it. “Protecting your mental health is not always avoidance — it can be a necessary form of care,” she explains. Then, be intentional about how you spend that time away from your screens. “You might choose to engage in activities that ground you,” Ndefo suggests, like “moving your body, resting, or spending time with people who make you feel safe.”
Schedule time with your therapist or mental health coach. If you work with a mental health professional, now’s the time to book an appointment. Processing with a pro “can help ensure you don’t become overwhelmed by your feelings in the moment,” Brown says. You’ll have a safe space to share your feelings and leave the appointment with techniques to regulate them. And yes, you’re definitely allowed to talk politics with your therapist, if they’re playing a role in your mental health.
Stay well physically, too. Your mental and physical health are intertwined, so don’t forget to prioritize good sleep, exercise, and a nutritious diet. These activities (especially exercise!) serve as forms of stress relief and put you in the best possible place to cope with your feelings — because dealing with fear, anger, and anxiety is a lot harder when you’re tired, cranky, and hungry. As Brown puts it, “taking these steps won’t give a person control over what happens on Inauguration Day or after, but it will allow you to build the resilience you need if and when stressful circumstances arise.”
Do something good for others, or yourself. The best way to combat feelings of hopelessness and spiraling anxiety? Brown recommends “actively seeking out things and spaces that energize you and remind you of the good in the world,” like volunteering or getting involved in your community. Doing good deeds give your brain a dose of mood-boosting chemicals (think: dopamine, serotonin, oxytocin) that will help you feel happier and more hopeful, Brown explains.
Practice radical acceptance. Accepting our current reality may be the last thing you want to do right now, but it also might be just what you need. “Radical acceptance is the most powerful source of soothing for the human nervous system,” Sachs says. This means, simply, accepting the things you can’t change (like Trump becoming President) and allowing yourself to stop fighting them, mentally and emotionally — while recalling that acceptance is not the same thing as agreement.
“You do not have to approve of a situation in order to accept it,” Sachs emphasizes. “As disappointed or worried as you are with Inauguration Day approaching, know that being able to accept the situation and stop fighting it will ultimately hurt you less. You can still control what you can control, but resisting something that won’t change can cause tremendous anxiety and lead to physical symptoms.” Coupling mindfulness techniques or self-care activities, like those above, with this kind of radical acceptance “can make even the hardest situations more bearable,” Sachs adds.
What About the Next Four Years?
The tough thing (well, one of many tough things) about Inauguration Day is knowing that this is only the day one of a four-year term. It’s just the beginning, and while we don’t know exactly what these next four years will hold, many of us are staring down at them with dread and fear. As we look past Inauguration Day, how can we keep coping through whatever chaos and uncertainty come next?
Feel your feelings, for however long you need to. The whole “don’t fight your feelings” advice? That doesn’t stop after Inauguration Day. When we’re talking about managing anxiety, depression, fear, frustration (all of it!) for at least the length of a presidential term, it’s important to give yourself the same self-compassion and space for your feelings, “without any determined time limits,” Brown says. “Attempting to put a timeline or constraints around feelings of grief can often result in exacerbation and frustration, ultimately making the feeling worse, not better.”
Ground yourself when you start spiraling. It’s natural to slip into catastrophizing — that “everything will be awful forever” mindset, as Ndefo describes it. When you notice this happening, “pause and acknowledge that this reaction is your mind responding to overwhelming stress,” she says. When this happens, ask yourself what small thing you can do, right now, to settle down and get support. “This could be as simple as taking a breath, moving your body gently, or reaching out to someone you trust,” Ndefo says. The idea is to ground yourself in the present to “interrupt that cycle of hopelessness,” she says. “It’s OK to feel overwhelmed, but you don’t have to stay stuck there. Life will continue to hold moments of meaning, connection, and even joy, even as we face challenges. Making space for that truth can help you move through this time with more comfort and care.”
Invest in healthy habits. Keep taking care of yourself physically so you can take care of yourself mentally — and so you can help others who need it. “We’re more resilient and better equipped to manage our feelings in stressful or upsetting circumstances when our body has been taken care of,” Brown says. “Building up these positive, healthy habits is important.”
Nix the habits that make you feel worse. On the other hand, start to notice what habits or actions are negatively affecting you and work to decrease or cut them out of your life. “Maybe this means less time on social media, turning off the news after a set amount of time, or limiting your alcohol intake,” Brown suggests. The goal: improving your mindset, mental health, and resilience to help you weather any stress or anxiety to come.
Engage with your community to build resilience. Speaking of resilience, Dr. Lyons underscores how important it is to your long-term emotional journey over the next few years. “It’s crucial to… find ways to empower yourself,” he says. “This might involve engaging in community activities, advocacy, or simply staying informed in a way that feels manageable.”
Build up your support network. Whatever your support network looks like — friends, family, mental health professionals — you’re going to need it for the next few years. That support system “can provide a space to express and process these emotions,” Dr. Lyons explains, and Brown agrees. “Knowing you have a safe space to lay down your fears and concerns as they arise over the next four years can bring a tremendous sense of peace,” she says.
Allow space for the possibility of joy. We’re not going to sugarcoat it, or give you the “maybe it won’t be as bad as you think” BS; for many of us, these next four years won’t be easy. That said, it’s highly unlikely that you won’t find some reason to smile or laugh over the next four years, or that you won’t find something to be happy about, at some point. The trick is to leave room for both. “Stress and trauma can pull us into very black-and-white thinking — like believing that everything is terrible and will always be terrible,” Ndefo explains. That all-or-nothing mentality is a sign of intense stress, she adds, and it’s also categorically false. “Life doesn’t exist in absolutes,” she says. “Even during Trump’s last term, when things were incredibly difficult for so many of us, there were still moments of connection, collective action, and yes, even joy. That possibility is not out of reach now.”
The Takeaway
Inauguration Day will likely feel difficult for many of us, and that’s OK. We can acknowledge that, let ourselves feel all the emotions around that — and then, once we’ve freed up that space, start cultivating the resilience we’ll need moving forward.
Because the thing is, the heaviness of this day “doesn’t have to consume you,” Ndefo says. It’s OK to disengage with the discourse on social media or the relentless news cycle for a moment, if that’s what you need; it’s OK to intentionally find some joy today (and not feel guilty about it). “Be gentle with yourself,” Ndefo suggests. “Recognize when you need to pause and reconnect with your own sense of safety and stability. That kind of care is what makes it possible to keep showing up for yourself and for others in the days ahead.”
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