Holding Steady in Uncertain Times: A Mental Health Perspective from an Immigrant Psychotherapist

I am an immigrant to the United States. I am also a psychotherapist. I hold both identities with deep awareness.

In my work with culturally and linguistically diverse communities, I have seen how quickly collective events can move from headlines into the nervous system. You can turn on the television or scroll through your phone and within minutes feel a tightening in your chest, a sense of apprehension, or a wave of dread. For many, this is not abstract. It feels personal. It feels close.

My intention here is not to debate policy or take a political position. It is to acknowledge something human. Many people are feeling anxious. Many are feeling uncertain. And for immigrants and marginalized communities in particular and for many other people, current events can activate deeper fears tied to safety, belonging, and stability.

That reaction makes sense.

Why It Feels So Intense

When news cycles are saturated with alarming language and imagery, the brain does not always distinguish between immediate danger and perceived threat. The amygdala, which scans for risk, can become hyper-alert. For individuals with lived experiences of displacement, discrimination, or instability, the impact can be amplified.

This is not weakness. It is biology interacting with lived history.

We also must consider cumulative stress. Many communities have endured years of social, economic, and cultural strain. When new events arise, they do not land on neutral ground. They land on already taxed nervous systems.

Signs You May Be Carrying Collective Stress

You might notice:

Increased irritability or restlessness

Difficulty sleeping

Hypervigilance or constantly checking the news

A sense of hopelessness or dread about the future

Physical symptoms such as headaches, muscle tension, or gastrointestinal distress

You may also notice subtle shifts. Less patience. Less joy. Less capacity.

These are signals, not failures.

Strategies to Protect Your Emotional Well-Being

While we cannot control the headlines, we can influence how we engage with them.

1. Set Boundaries Around Media Exposure

Choose specific times to check the news rather than consuming it continuously. Avoid exposure before bed. Curate your sources thoughtfully. Your mind deserves protection.

2. Ground Yourself in the Present

Anxiety often pulls us into imagined futures. Gently return to what is true right now. Notice your breath. Feel your feet on the ground. Name five things you can see, four things you can touch, three things you can hear. Grounding anchors the nervous system.

3. Strengthen Community Connections

Isolation amplifies fear. Reach out to trusted friends, family members, or community groups. Shared experience reduces shame and restores perspective. There is healing in not carrying concerns alone.

4. Focus on What You Can Control

You may not control national narratives, but you can control how you care for yourself, how you show up in your relationships, and how you contribute to your immediate community. Agency reduces helplessness.

5. Limit Catastrophic Thinking

The mind often leaps to worst-case scenarios. Pause and ask yourself: What evidence do I have right now? What is within my sphere of influence today? Staying anchored in facts rather than imagined extremes protects mental health.

6. Practice Nervous System Regulation

Slow breathing, gentle movement, time outdoors, prayer or meditation, and creative expression all signal safety to the body. Even five minutes of intentional calm can interrupt stress cycles.

7. Seek Professional Support When Needed

If anxiety begins to interfere with sleep, work, relationships, or daily functioning, therapy can provide a structured space to process fears and develop coping tools. Support is not a sign of fragility. It is a sign of strength.

For Immigrants and Culturally Diverse Communities

If you come from a background where uncertainty has historically carried real consequences, your reactions deserve compassion. Trauma can be both individual and collective. It can be inherited through stories, migration journeys, and intergenerational experiences.

Remind yourself:

You are here.

You are contributing.

You are resilient.

Your worth is not defined by headlines.

Choosing Stability Over Panic

We are living in a time of rapid information flow and emotional contagion. Fear spreads quickly. So can steadiness.

Steadiness does not mean denial. It means staying regulated enough to think clearly, care for ourselves, and support one another.

As a clinician, I have witnessed the strength of individuals who navigate uncertainty with intention. As an immigrant, I understand the quiet calculations many families make when the world feels unpredictable. As a human being, I know that anxiety is often a signal that something feels at stake.

Take care of your nervous system.

Take care of your community.

Take care of your mind.

We cannot silence every external noise, but we can cultivate internal steadiness. And sometimes, that is the most powerful act of all.