In some ways, the past few days have felt like déjà vu — processing Donald Trumps election win as it was in 2016. But in other ways it feels very different the second time around. This time, we know what a Trump presidency could look like and the extensive erosion of human rights, bodily autonomy and democracy it could bring. We feel many emotions at once, although it can be difficult to pinpoint exactly what is causing us the most anxiety and how to fix it. To help us parse through the deluge of negativity, Rolling Stone knocked three mental health professionals who help us identify what we are experiencing and how we can move forward despite facing a scary and uncertain future.

Remember that if you are grieving the election result, you are not alone. It can be helpful to identify and acknowledge what is going on collective grief a large part of the country experiences, says Raquel Martin, PhDa clinical psychologist specializing in social and liberation psychology.

“We’re going through traumatic events together, and this (election) result definitely brought up fear and hurt and memories of what was before, and worry that it was only going to get worse,” Martin said Rolling Stone. “Collective grief is understandable when you feel like you’re putting your all into something and you see a result that’s incredibly terrifying to you.”

In fact, there’s an even more specific term for what we’re going through.

“Political sadness is a very real thing,” says Melissa Flint, PsyDa professor of clinical psychology at Midwestern University Glendale, noting that it occurs on both individual and collective bases. “When you struggle with a certain ideology held by those in political power, there is sadness.”

This type of grief also reflects the feeling that your worldview or political beliefs—what we think is right versus wrong, or morally valid—are under attack, she explains. In addition to the election loss, you may be grieving the potential loss of your own rights and financial stability, as well as worried about the impact it may have on reproductive rights and public health. Political sadness can also mean fracturing relationships as a result of ideological differences, or criminalizing your identity if your values ​​are at odds with the rest of your society.

You may also worry about your future security. “At the heart of political sadness is a sense of despair due to the loss of predictability and certainty in governmental structures,” writes Darcy Harris, PhDa professor at King’s University College in Ontario who specializes in non-death loss and grief, in her success article about political grief.

According to Harris, there is also “a sense of paralysis” that comes from questioning whether those in power are capable of making decisions for the good of the country at a time of such political polarization. For those experiencing political grief, “loss of an election equates to loss of identity, loss of agency, and loss of voice,” she writes. Its impact can be personal and painful.

What about the feelings of disappointment associated with the fact that more than half of the voting public chose a candidate who is a convicted felonwhere accused of inciting rebellionand routinely makes inflammatory and inaccurate comments about women and marginalized populations? “We must recognize this as grief,” says Dion Metzger, MDa psychiatrist practicing in Atlanta. “It’s not just the loss of the candidate you voted for, but also the fear of what’s to come. Grief and fear are two very strong emotions to have at the same time.”

There is also an element of sadness. “A lot of people are confused by the heaviness they feel,” says Metzger. “I remind them that these feelings of hopelessness, low energy, and sleep disturbances can all fall under the umbrella of sadness.”

Trying to process the election results and the emotions that come with it, but not sure where to start? Here are some tips and strategies from psychiatrists to help you function.

It’s okay to feel crappy

Don’t put a time limit on allowing yourself to sit with your feelings, says Metzger. “If you still feel this way a week or even a month from now, that’s OK,” she explains. “There is no timeline for grief.”

Crying can contribute to relief in some way and activate the parasympathetic nervous system. “Everybody talks about ‘fight or flight’ – it’s the sympathetic nervous system,” explains Martin. “The other system is ‘rest and digest,’ and that’s the parasympathetic nervous system, which signals your body that it’s time to slow your heart rate and lower your blood pressure, and it can also help promote a state of calm.”

Try progressive muscle relaxation

Have you spent the last few weeks (or months) with your jaw clenched, shoulders pushed up against your ears, and fists in tight balls? Now is a good time to let it go.

“A lot of times we don’t realize how much tension we have in our bodies,” says Martin. She recommends an exercise called “progressive muscle relaxation,” during which “you tense and release that tension in different parts of the body to signal to your body that it’s time to relax,” she explains. It’s something you can do anywhere yourself in five minutes. Or, if you prefer to have some guidance, Martin has a video guides you through the exercise.

Take the time you need to mourn the future we lost on November 5th, but as we prepare for what is almost certainly another dark chapter in American history, it is important to recognize that we still have agency. Experiencing sadness and disappointment does not make you powerless, Martin emphasizes.

“Community is really important in these moments, and there’s so much power in mobilizing,” she says. “When people feel powerless and hopeless, I encourage them to find ways to take that power back, to be a change agent in your community and your home in the world.” This could mean volunteering at a food bank, supporting local and small businesses, getting involved with your local school board or providing essentials for underserved populations, says Martin.

Another tangible way to get involved would be to host a knowledge sharing workshop. “There are so many tools and so much knowledge that would be easier for us to break down for others rather than them having others search through many different resources because we’re trained in them,” explains Martin. “Leading workshops like gardening, financial literacy, even car maintenance like oil changes and spare replacements will promote knowledge and autonomy.”

Martin also suggests visiting all the town halls in your community so you can be aware of issues that arise and find out how you can help. “Town halls are a great place to get to know your neighbors, but also to discuss problems and share resources,” she says. “They are also a good place to start mutual aid networks that can help support community members in times of need.”

Working in your community creates what Martin refers to as “ripples,” or positive effects that affect others and how they engage with the world. “If we’re in a community area, we’re working in a system, and whatever affects you will affect those around you,” she says.

Unplug as much as possible

Election coverage has been inescapable for the past few months, but now that the race is over and we know the outcome, Metzger’s prescription is to go offline. “I advise my patients to take a break from social media, television (news) and group chats while they process,” she says. “These platforms can only intensify these fearful feelings after an election.” Instead, she recommends focusing on comfort and self-care next week. “That could mean watching favorite shows, hanging out with friends — not talking about politics — or simply going out for a walk,” says Metzger.

Set boundaries with others and your time

Surviving the post-election period—and the next four years—may require establishing boundaries with other people. “If something (someone says) feels uncomfortable to you, admit it if you feel safe enough to bring it up with that person,” says Martin. “But if not, use your feet. Don’t engage with them, because it’s self-preservation. It’s in your control not to spend time with them or engage with them in a certain way.”

This is especially important for people of color and other members of marginalized populations. “The number of racist and discriminatory incidents increased during Trump (last time), and it’s just going to happen again,” Martin said. “It’s only going to get worse. A lot of black people and people from historically excluded groups are walking around with PTSD.”

To help determine whether setting a boundary with someone might be necessary, Martin suggests asking yourself how it makes you feel around that person. “Be aware of the emotional residue in your body after spending time with someone,” she says. “If you feel the urge, try to find a way to reduce it. Also, still believe that everyone and everything is not evil.”

Putting some distance between yourself and someone who is problematic is essential to your own well-being. “Being in a constant state of stress — over (the election) or any other issue — is not sustainable,” Flint says. “Determine when disengagement is actually a self-care mechanism and use your right to say enough is enough for now.”

Boundaries are also important when navigating grief, says Metzger. “We are already emotionally exhausted so our opportunities for others are diminished,” she explained.

Turn fear and anger into action

Those who experience fear and anger should try to channel those feelings into something productive, like taking care of themselves and others, says Martin. “I tell my patients to use everything: we do breathing techniques and we talk about the effects of (what’s happening in) the world,” she explains. “And then I also say, ‘So, what do you want to do next?’ because part of mental health is also knowing that you have autonomy and figuring out how to take care of yourself in that realm.”

Caring for others can mean donating to a food bank or therapy fund, or participating in community organization. As Martin points out, there’s going to be a lot more to be afraid of and angry about in the next four years, and to combat that, we have to “try to find some kind of buffer for the damn thing we’re about. to see.” So get angry and get down to business.

“You have every right to be pissed, but what are you going to do about it?” she asks. “You can tell someone to screw up while donating to a therapy hotline. You can angrily crochet hats for unmanned populations. Anger does more than people realize.”