How to Address Post-Traumatic Stress After the Election

Distaste for the other party makes you feel bad. Here’s why, and what can help.

Reviewed by Gary Drevitch

Key points

• “Affective polarization” describes negativity toward those on the opposite end of the political spectrum.
• The more affective polarization we have, the worse we feel, and the more likely we are to have PTSD.
• There are several ways to attenuate affective polarization.

Whoever you voted for in the recent election, chances are you do and will feel better—mentally and physically—if you have compassion for those who voted differently. New research shows that "affective polarization”—negative feelings toward those of the opposite party—correlates with post-traumatic stress disorder (PTSD).

The study surveyed a representative sample of U.S. adults in the wake of the 2020 presidential election. Investigators found that even when they controlled for demographic factors like gender and ethnicity, political affiliation, personality traits, and COVID-19, their findings held: A whopping 12.5% of Americans, they estimated, met the criteria for PTSD due to the election. That would represent a four-fold increase from the typical annual PTSD rate of 3.5%. Moreover, the greater the affective polarization of a participant—the more negatively they viewed the opposition—the higher the PTSD risk.

Past studies have linked political polarization with poorer health, depression, anxiety, stress, sleep issues, and problem drinking. But this is the first research to correlate this election polarization with PTSD.

Perhaps this is because we believe others hold similar views as ours—and are shocked, scared, and traumatized to learn that’s not true. For instance, 74% of the electorate believed the 2020 presidential results, but those who did trust the results, as well as those who did not, both believed that the majority of Americans thought as they did.

We know we live in a hyperpartisan era, with media and social echo chambers, but we may not realize how influenced we are to think that others hold the same views as we do. There are some simple ways to bridge this divide, combat affective polarization, and feel better, post-election:

• Remember that black-and-white thinking—a common cognitive error—is not good for you, or anyone else. Your nameless, faceless opposing voter(s) in the election have names and faces. Their beliefs or actions may seem crazy to you, but perhaps they love their kids as you do? Maybe they dream of the same things for their family? Might they lend a cup of sugar or help with a flat tire if you’re in need? Realizing the common humanity of others—no matter how misguided you find their beliefs—softens “othering.” It decreases hostility, hurt, and distance between opposing factions, encouraging us to think beyond black and white. Try to stay in the grey.
• Be curious to grow compassion. There’s a reason people believe what they do. So instead of asking “What’s wrong with them?” try, “What happened to them?” Maybe they grew up scraping and hoarding every penny, or were uneducated. Were they bullied, and now reflexively bully others? You needn’t agree with them to understand how they might have become the way they are. Be curious. Curiosity helps loosen hate and fosters compassion. And even if you’re trying compassion just to negate the poor health effects of affective polarization, it still works.
• Remind yourself: Judgments are bad for your health. We all get judgmental. It’s a normal human reflex that’s hard to notice, let alone change. Remind yourself that you want to notice your judgments. Soon, you’ll become aware of moments when you’re looking at someone’s hair and extrapolating their politics, or listening to someone talk and figuring out how smart they are (or aren’t). Gently remind yourself you don’t know what’s true for them. They could be growing their hair after cancer treatment, or have a haircut scheduled that day; they may have earned a Ph.D. in physics but use a basic vernacular in public. Judgments are often wrong; challenge yours.
• Seek out those with differing beliefs and like them anyway. Try attending a community meeting (on a non-political subject) or a workout class at your local community center. Strike up a conversation with the cashier at the grocery store or a fellow fan at the soccer field—someone you don’t anticipate becoming fast friends with, but whom you see enough to grow rapport with. Talk about the weather, kids, family, spouses, dating, dinner; the price of gas or the local sports team—anything in common to connect. We traditionally avoided politics at communal gatherings for a reason: They’re divisive. But friendships or acquaintanceships across party lines are not. You might surprise yourself and actually like the person.
• Avoid politics, but nothing else. Avoidance is a prevalent symptom of PTSD—avoiding people, places, and things that remind you of the trauma—and conquering that avoidance can be healing. Avoidance creates bigger, separate silos and a deeper partisan divide. Escaping our echo chambers and associating with diverse groups opens us up to new perspectives. Seek a varied group of friends, acquaintances, neighbors, colleagues, and/or workout pals. You’ll open your horizons and enjoy it, too.

A single study of the 2020 election is not gospel—it needs to be repeated with larger samples, for instance—but it rings true. Political polarization encourages fractiousness, stress, anxiety, sleep problems, and depression; and it’s much worse now than after elections past.

While none of us can single-handedly conquer all the negative political rhetoric, we can control our own behavior. Every time we reach across the partisan divide, we support our mental and physical health and our well-being. We may even mend a tear in our political fabric, one relationship and one person at a time.

As Stevie Wonder said at the end of his recent “Sing Your Song While We Heal Our Nation’s Broken Heart” tour, let’s choose “joy over anger, kindness over recrimination, and peace over war.” Amen.