Maintaining Your Mental Health When the World Is on Fire
It has been an incredibly scary week. As we watch events unfold in Minneapolis and elsewhere, it is natural to feel overwhelmed, numb, terrified, or even traumatized. For those of us with families directly impacted by racism and violence, these fears are not abstract—they are deeply personal. If you’re wanting to be involved in activism, but finding that being overwhelmed is preventing you from doing so, then this blog post is for you.
TL;DR: How to Stay Engaged Without Burning Out When community violence occurs, traditional advice like "ignore it" often fails because the situation is genuinely horrifying. To engage in activism, you must have a mental health strategy: setting media boundaries, seeking social support, and engaging in community action to prevent panic and burnout.
In this post, we will explore why typical anxiety advice doesn't work for community trauma and provide three actionable strategies to help you move from numbness to active engagement.
Why Typical Anxiety Advice Doesn’t Work In Times Of Community Violence
When you are stressed, people often suggest you "stop thinking about it," "ignore it," or "look on the bright side". While well-intentioned, this advice is often ineffective for several reasons:
The Reality of the Situation: Sometimes, things are "that bad". Events in the world can be genuinely horrifying and traumatizing, making it impossible to simply "ignore" them.
The Rebound Effect: Scientific research shows that telling yourself to stop thinking about an unwanted subject actually leads to more thoughts about it.
Lack of Change: Even if you could successfully stop thinking about it, ignoring the world’s problems does not lead to effective change or problem-solving. Instead of driving you toward helpful action, these common tips can lead to unhelpful coping mechanisms like rumination, dissociation, or panic.
The Therapist’s Perspective: Mental Health Enhances Activism
In my professional experience, taking care of your mental health is not a distraction from the fight—it improves you ability to do activism. There is a strategic reason why protecting your well-being is vital for social change:
Preventing Burnout: You cannot engage in meaningful work if you are burnt out.
Better Problem-Solving: A state of panic prevents you from problem-solving, brainstorming, or creatively engaging with the issues that matter most.
Resisting Joy-Theft: There are forces that want to see you numb and torn down. When we care for ourselves, we refuse to let those forces win.
By prioritizing your mental health, you ensure you remain a sustainable and effective part of the solution.
3 Practical Mental Health Strategies for Improved Activism
To move from a state of overwhelm to active participation, consider these three strategies:
1. Establish Media Boundaries
The constant bombardment of news and "doom-scrolling" is detrimental to mental health. You can stay informed without “doom-scrolling”.
Choose your sources carefully: If certain platforms (like Reddit) leave you upset, find alternative ways to get news.
Time your consumption: Be thoughtful about when you consume news media. Avoid checking the news immediately after waking or before bed. Also avoid it immediately before work or important obligations.
Set a timer: Limit the total amount of time you spend on media daily.
Don’t argue with strangers online: You won’t change their mind and it will only make you mad.
Make a plan to actively cope after consuming news media (see more below)
2. Lean on Social Support
Many people feel hopeless because they feel they must solve these massive problems alone.
Connect with existing efforts: You don’t need to reinvent the wheel; activist groups are already doing great work.
Find "like-hearted" people: Regularly check in with friends to share encouragement, creative ideas, and hope. Go protest, go to a community organization meeting, or volunteer together. Social support is a powerful means of coping.
3. Engage in Active Coping
If you believe that there are things you are seeing online or on the news that are wrong, don’t wait until November to have your voice heard. Find a way to engage in community activism NOW. It will be better for your mental health to actively engage in being a part of the solution, and it will be better for your community to have another passionate volunteer.
If public displays of activism feel inaccessible or dangerous, you can still help by:
Contacting a local organization and asking how you can help.
Donating to food banks or legal defense funds.
Providing translation services.
Calling your congressperson.
Taking the Next Step
It’s a scary time right now. There’s a lot going on in our neighborhoods and that can feel overwhelming. However, by setting boundaries, seeking community, and engaging actively in your community, you can protect your joy and your ability to fight for a better world. If you find that stress is making it harder to function at work or home, remember that you don't have to navigate this alone. While a therapist can't stop the world's problems, they can help you develop the active coping strategies you need to stay in the fight.
They want you to be scared. They want you to hide. They want you numb. Don’t let them win.
Needing More Support? Book a consultation and learn about how therapy can help.
References:
Hayes, S. C., & Smith, S. X. (2025). Get out of your mind & into your life : the new acceptance & commitment therapy (20th anniversary edition). New Harbinger Publications, Inc.
