Times of political tension, unpredictability, and inhumane enforcement actions like ICE raids can feel overwhelming and destabilizing. Many individuals report heightened anxiety, sadness, anger, and helplessness during these periods. If you’re struggling to process these events, know that your responses are valid, and feeling unsettled in the face of uncertainty is a natural human reaction.

It’s normal to feel anger, grief, or frustration during politically charged events. In many sessions over the past few weeks, many people have expressed guilt for not doing more, feeling like their efforts are never enough in the face of systemic injustice. During times like these, there are many many ways to actively participate in supporting those around you, and even if it doesn’t look the same way as the person next to you, it can still be meaningful. As humans, we each have different life circumstances, experiences, traumas, resources, and more. That’s what makes us beautiful and unique. That said, we can’t always show up the same way the next person can, and that’s okay. It’s the showing up at all that matters. Find ways to support yourself and your neighbors that feel safe, accessible, and meaningful to you. Sometimes, doing the thing that is different from what everyone else does can be even more meaningful than the easy or expected option. 

Some also have reported feeling guilt for experiencing moments of joy or lightness throughout the day, as if happiness is inappropriate amid suffering. These feelings are common but do not indicate moral failure, they are signs of a deeply engaged, empathetic nervous system responding to crisis. When it comes to finding glimmers of hope or joy, these can be essential to keeping us moving and allowing us to recharge so we can keep fighting. Unmet needs for rest often lead to burnout and forced breaks that are more disruptive than intentional ones. 

Even as a therapist, there are times it feels like there are no words to describe what we are feeling, because murder, raids, and inhumanity were never experiences we thought we’d need to prepare for. This emotional inexpressibility can also be normal, and it is okay to sit with ambiguity, discomfort, and even numbness as part of processing. Mindfulness, journaling, or talking with a therapist can help you acknowledge these emotions without letting them overwhelm your daily life.

Most importantly, I stand with peace, humanity, and love for all people. For those who are struggling with conflicting beliefs amid witnessing the recent events, know that it is okay to change your mind as you learn, grow, and witness injustice. It is important to lean on one another and use our voices, actions, and love to support those who are oppressed, marginalized, or vulnerable. Empathy for our neighbors, friends, and family is not a weakness; it is a practice that requires courage. You are allowed to feel fear, grief, anger, and hope all at once. You are allowed to feel conflicted, guilty, or even joyous, these responses do not make you less committed or compassionate. You are not alone, and the work of caring for yourself while caring for others is meaningful. Even when words fail, your awareness, presence, and humanity matter.

Healthy Reminders for Moving Forward

Focus on what you can control. All the overthinking in the world won’t give you control over what is beyond your reach. Sometimes our brains convince us that “if I just think about this a little longer, I’ll be able to change it.” Give yourself permission to accept what you cannot control, and redirect your attention to areas where you do have agency. This can include:

• Daily routines: Meals, sleep, exercise, and self-care
• Community engagement: Volunteering, supporting local organizations, or safely advocating for causes you care about
• Boundaries with media: Limiting exposure to distressing news while staying informed in manageable doses (i.e. pick 1 or 2 people that you trust their sources/reporting and give yourself permission to check their pages once or twice a day) 

Remember, survival often requires protecting your own nervous system first. With the age-old example of flight preparations, if you put on your oxygen mask first, you will have more stamina and capacity to help others.

Manage differences of opinion mindfully. Engaging with friends or family who have differing views can be emotionally taxing. Strategies include:

• Setting boundaries: Limit conversations if they become triggering
• Active listening: Aim to understand, not to convince
• Agreeing to disagree: Prioritize emotional safety over winning debates. Some people are dedicated to defending their beliefs and may resist acknowledging other perspectives — don’t let their rigidity undermine your peace or your values.

Prioritizing your well-being does not mean giving up your values; it means sustaining your ability to act from a place of clarity.

Seek community and support. If distress interferes with daily functioning, a trauma-informed therapist can help you process complex emotions, develop coping strategies, and build resilience. Mental health care is not a luxury, it is essential, especially in times of social, moral, and political upheaval. The past few weeks I have never been more proud to be a Minnesotan; witnessing the outpouring of love and support for neighbors, loved ones, and even strangers. Community support is a known protective factor for mental health so even small check-ins, virtual connections, or emotional presence can buffer against isolation and anxiety. Listening, validating others’ experiences, and showing care are also forms of activism.If you take one thing away from this blog, I hope it’s this: you don’t have to navigate fear, grief, guilt, or anger alone. Taking small, intentional steps to regulate your emotions, strengthen your support network, and engage safely in your community can help maintain stability and hope, even in the face of systemic challenges. Standing in empathy, humanity, and love for ourselves and others is an act of strength.