An Emotional Toolkit for the U.S. Inauguration

What you can do to weather this transition, regardless of how you voted.

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As the US inauguration looms, some may be jubilant about their candidate’s win. They may be itching for economic reform or policy changes. They may hold high expectations that their lives will improve.

Many other Americans, though, are terrified and despondent. They worry about Trump’s impact on the world stage and policy decisions in the US that may roll back years of progress. Many are worried about reproductive rights, or the impact of climate change, or whether their immigrant relatives will be deported. I could go on, but won’t.

In my work as a psychologist, I hear the fears my clients express about the challenge ahead. And I know that healing the divisiveness in this country will not occur until there is some change in how the US public handles their fears and grievances.

Buckle Up!

Given the past roller-coaster of a year, stress, family conflicts, and fears are on the rise.

According to a survey conducted by the American Psychological Association in August, 2024, 77% of adults claimed that concern about the future of the nation was a significant stressor.

A late November, 2024 Harris Poll conducted for the APA followed up on stress among US adults, and “found that more than one-third of adults (35%) said they are more stressed about the future of the nation now than they were leading up to the election and another third of adults said they are now less stressed (32%). A quarter of adults (24%) said their stress about the future of the nation was unchanged and 9% said they were not stressed.”

Election-related stress also was identified as a factor in decisions leading up to the holidays. “More than 7 in 10 adults (72%) said they hope to avoid discussing politics with family over the holidays,” and “nearly 2 in 5 adults (38%) said that they are avoiding family they disagree with over the holidays.”

Someone you know will hold different political views. Even when there is some agreement, their perspective still may differ from yours on a variety of topics. Despite the vitriol in politics and on social media, you don’t have to fall into that trap.

Engaging with loved ones, family members, co-workers, and neighbors who disagree does not have to be filled with conflict.

Of course, using restraint when approaching differences takes strength. Here are some basic tips for coping with the inauguration.

1. Tips for everyone, regardless of your politics

• When reading or listening to news, check your sources to ensure they are truthful and unbiased. Feel good platitudes might lift your mood, but truthfulness and fact-checking are essential. And avoid clashes on social media altogether.

• Keep your opinions to yourself when you are with others who may disagree.

• If drawn into a difficult conversation, though, take a deep breath and ground yourself so that you calm your nervous system. Choose your words carefully. Try to engage respectfully; remember that this person is in your life for a reason, and harsh words serve no one. Avoid trying to convince them of your viewpoint, and refrain from condescending comments that might be received as a character assault. Remember that it is not your job to convince them to think differently; your attempts to “enlighten” them or use logic will backfire and add to the conflict.

• Try to maintain an attitude of curiosity; different views stem from different experiences. What is it about this person that might have led them to adopt a completely different perspective than yours? What is in their family background or current life situation that influences them? Could they be “correct” about a few things? As I wrote previously, organizations like Braver Angels are available to bridge the political divide through understanding and productive conversations.

• Leave any conversation that devolves into condescension, name-calling, or blaming. Let the other person know that this conversation is not going to help either of you and suggest a different topic, take a break, or leave altogether.

2. If you approve of the incoming administration:

• Enjoy your win.

• Consider how you might get involved to effect change. Even if you approved of the win, there may be areas that concern you on a local or national level.

• Keep an open mind about others who voted differently and consider a compassionate perspective toward understanding/accepting their views. You may disagree with their politics, but give them the space to grapple with their emotions.

3. If you are stressed about the incoming administration:

• Don’t watch the inauguration.

• Avoid news sites or social media that will likely increase your stress. Pay attention to your emotional and physical reactions that signal feelings of stress; disengage when this occurs.

• Reach out to friends or family for emotional support and engage in enjoyable and healthy distractions.

• Use forms of self-care, including exercise (which can help release pent up emotions) or a calming practice, such as meditation or prayer. A mindfulness approach, where you focus on what is happening in the present moment, can help modulate worries about the future. Try to notice and appreciate whatever is positive and enjoyable in your life right now.

• Consider productive activities related to the political situation. This might include writing to your elected officials or joining a local activist group in your community.

• Seek out mental health counseling or engage in a spiritual practice or religious activity if your stress level becomes overwhelming.

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If the ideas listed above seem impossible, think about them a bit longer. See what you can implement and what you can’t. Give yourself a break; you don’t have to watch the news right now or even commit to productive action until you are ready. Take care of yourself, gather strength, and devise a plan for the year ahead.

Wishing you safe travels through this challenging national transition.

What’s in your toolbox? What will ease you through this transition? Let us know in the comments section below.