Fear in Uncertain Times
Coping with Fear and Uncertainty in Times of Social and Political Change
When the world feels heavy, uncertain, or unsafe, it is natural to feel anxious, angry, or afraid. For many, recent social and political changes have brought back memories of exclusion, injustice, and struggle. For others, these times may be their first experience of watching rights and protections begin to shift.
No matter where you are in your journey, your emotions are valid. Fear, grief, and exhaustion are not signs of weakness. They are human responses to instability and injustice.
During moments of collective stress, it is important to remember that healing and resistance begin from within. Taking care of your mental and emotional health is an act of courage and survival.
Understanding the Weight of Uncertainty
When systems change, especially in ways that target or silence specific groups, it can feel like the ground beneath you is shifting. You may feel hypervigilant, disconnected, or unsure of who to trust. Many people from historically marginalized communities experience renewed trauma during these times. It may bring back old memories of harm, or echo the experiences of ancestors who faced oppression.
Your nervous system may interpret these threats as immediate danger. This can lead to anxiety, difficulty sleeping, irritability, or feeling constantly on edge. If you notice these symptoms, know that your body is not overreacting. It is trying to protect you.
Common Emotional Responses
Living in uncertainty affects everyone differently. You might notice:
Fear or anxiety about the future
Grief over the loss of safety, belonging, or progress
Anger or frustration when injustices go unaddressed
Numbness or withdrawal as a form of emotional protection
Exhaustion from constantly monitoring your surroundings
These reactions make sense. They are the body’s way of managing a world that feels unpredictable.
Grounding and Healing During Uncertain Times
You cannot control the systems around you, but you can nurture the spaces within you. Healing during times of fear is about remembering your power, your voice, and your connection to others.
Here are some ways to stay grounded:
Pause and breathe. When fear rises, take slow breaths and name what you can see, touch, and hear. This reminds your body that you are present and safe in this moment.
Limit exposure to distressing news. Stay informed, but give yourself permission to disconnect when information becomes overwhelming.
Connect with your community. Reach out to those who understand your experience. Shared spaces, even virtual ones, remind us we are not alone.
Return to cultural or spiritual practices. Rituals, prayer, music, or storytelling can help you reconnect to strength across generations.
Engage in acts of care. Small moments of kindness toward yourself or others can help you feel empowered when the world feels chaotic.
Healing does not mean ignoring what is happening. It means giving yourself enough steadiness to keep moving forward.
The Role of Therapy
Therapy can be a safe space to process the emotions that arise during times of instability. A trauma-informed and culturally responsive approach recognizes that fear is often tied to lived experiences of discrimination, migration, or generational trauma.
In therapy, you can learn grounding techniques, explore your emotional responses, and strengthen your coping strategies. Most importantly, you are met with validation, not judgment.
Holding On to Hope
Even in difficult times, communities continue to rise, create, and care for one another. Hope is not denial of reality. It is a commitment to believing that change, connection, and healing are possible.
Every small act of compassion, advocacy, and courage contributes to collective healing. Taking care of your mental health is part of that movement. You do not have to carry this weight alone.
