How to care for your mental health if you’re struggling with U.S. election result

When JP Enns told his 16-year-old daughter and 12-year-old son that Donald Trump had won the U.S. election, they cried. “(For them) to react emotionally in that way is either my fault as a parent for exposing them to too much political rhetoric or it’s a genuine response to how a large population of North America feels at this time,” said Enns, an author who lives north of Toronto. Enns, who has two American best friends, has long worried about the “toxicity” of Trump’s statements about immigrants, women’s rights and other issues.After the election, he feels “hopelessness about how we treat each other and what we say about each other. What we say about people that are different than us.”The Canadian Psychological Association says the results of the U.S. election has worldwide impact and it’s normal for many Canadians to have strong emotions about it—whether they’re positive or negative.If people are feeling anxious or distressed about the results, basic acts of self-care can help, said association president Dr. Anita Gupta, a clinical psychologist, in an interview. Some people may be sleep-deprived from staying up late the last couple of nights following the latest developments and scrolling through social media, she said—so prioritizing sleep is important. Eating well, staying hydrated and getting fresh air are also simple things people can do to help manage their feelings—along with taking a break from doom-scrolling and post-election coverage. “Today might be a day to think about maybe stepping away from social media, stepping away from the news, stepping away from the TV even just for a little bit,” Gupta said. “Make sure that you’re getting the nutrition you want. You’re getting the hydration you need. Have you been outside? Maybe going for a walk. It might help to get a little perspective.”There’s no “one size fits all” coping strategy, she said. Some people will find it helpful to talk about their feelings, but others may not be ready yet. It’s important to let family and friends know what kind of support you need—whether it’s talking or just spending time together. For those who are struggling, seeing a therapist or counsellor means they can talk openly about how they feel without the risk of offending others who may not share their views, she said. “The value of something like a psychotherapeutic environment is that you have that confidentiality. You have that safe space to really be able to explore what you’re feeling and what you’re thinking and how things impact you, without having to consider how it might impact someone else to hear that,” Gupta said.Reminding ourselves of positive things in our lives while still acknowledging feelings about the election can also be a useful coping tool. Someone might say, “this election was really impactful to me for XYZ reasons and my family loves me and I have a good job and I have friends that will support me,” Gupta said. Gayle Browne, a senior director at Kids Help Phone, says even if parents haven’t explicitly talked to their kids and teens about the U.S. election, it’s likely they’ve seen and heard things about it through social media or listening to their parents’ conversations. They may or may not have feelings about it, but it’s important for parents to ask about their understanding of the election and if there’s anything they want to talk about, she said. “I think what a lot of young people, or even adults do, is they might feel a thing and then say, ‘Oh well, that’s stupid. Like, I don’t live in the States. That doesn’t involve me. I don’t need to feel that,’” she said. Parents can show that it’s OK to have those feelings by opening up a conversation, Browne said. “So if you were to say to your child like, ‘Hey, this has been on the news all day’ or ‘so many people are talking about this. What do you think?’ . . . being able to have a space where they can talk about that, that’s really important,” she said. “When the adults in your life who care about you take your feelings and thoughts seriously, that goes a long way.”If the election is a “tipping point” for young people who were already struggling with their mental health and parents are worried, they can reach out to a healthcare provider or Kids Help Phone, Browne said. For Enns, dealing with his distress about the election includes talking it through with his psychologist, who can remind him of coping strategies that have worked in the past. He’s also encouraging open communication at home, hugging his kids and talking with them about things they have control over. “(I) remind them that basic humanity and decency starts with how we treat other people and how it starts with how we treat our family, our neighbours, our friends and it continues on, especially for how we treat people that are different than us,” Enns said. “Do we have empathy? Do we have tolerance? Do we have an appreciation to listen to somebody else’s point of view? And so that’s the conversation I want to have with my kids.”

How to care for your mental health if you’re struggling with U.S. election result

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