Feeling Scared, Sad, or Overwhelmed by the News? You’re Not Alone.
By Jennifer Doeden, LMFT- Metro Counseling and Wellness
Many people in Minneapolis and the Twin Cities are feeling heavier than usual lately.
Concerns about activity by U.S. Immigration and Customs Enforcement in Minneapolis, information being released regarding the Jeffrey Epstein files, and ongoing distress about leadership in the United States have stirred up fear, anger, grief, and uncertainty.
If you’ve noticed more tension in your body, difficulty sleeping, irritability, or a sense of hopelessness, you’re not alone. When headlines involve safety, justice, or trust in institutions, our nervous systems often respond as if something personal is at stake — even when the situation is complex or distant.
This post offers reflection tools to help you process fear and sadness while staying grounded.
Why Political and Community Stress Feels So Intense
Political stress is not “just in your head.”
When news stories involve deportation, corruption, violence, or instability, your brain may interpret that as threat. You might notice:
Hypervigilance or constant scanning for updates
Emotional exhaustion
Increased anxiety or panic
Tightness in your chest or stomach
A sense of grief or disillusionment
For some in Minneapolis — particularly within immigrant communities or those directly impacted by policy — the stress can feel immediate and layered.
Acknowledging that impact is important.
Start by Naming What You’re Feeling
Putting words to emotions can reduce their intensity.
Try journaling for 10–15 minutes on one of these:
What emotions are strongest right now?
Where do I feel this in my body?
If my fear could speak, what would it say?
What does my sadness need today?
Clarity helps calm the nervous system.
Separate What’s Within Your Control
When events feel big and systemic, helplessness grows.
Consider:
What specifically feels personally threatening?
What am I imagining might happen?
What evidence do I have right now?
What is within my control today — in my home, my relationships, my routines?
This isn’t about minimizing concerns. It’s about protecting your energy.
Create Boundaries Around News Consumption
Many people underestimate how much constant exposure amplifies anxiety.
Ask yourself:
How does my mood change after scrolling?
Am I consuming information or doom-scrolling?
What would a 24-hour pause feel like?
What is “enough” engagement for me?
Staying informed and staying regulated are both important.
Process Moral Distress and Grief
Sometimes the dominant feeling isn’t fear — it’s grief.
You may be grieving:
Loss of trust
Loss of stability
Loss of a sense of fairness
Loss of certainty about the future
Reflection prompts:
What values of mine feel challenged?
Why does this matter so deeply to me?
What kind of person do I want to be in times of tension?
What small action aligns with my values in a sustainable way?
You do not have to solve national problems to live with integrity in your daily life.
Reconnect to Safety in Minneapolis
When anxiety rises, bring yourself back to what is true right now.
What tells me I am safe in this moment?
Who in my life helps me feel steady?
What local routines (walking around the lakes, gathering with friends, spiritual community, time outdoors) help regulate me?
Safety is something your body has to feel — not just understand intellectually.
When Stress Starts Affecting Daily Life
If political stress or news anxiety is interfering with sleep, work, relationships, or parenting, it may help to process it more intentionally.
Chronic activation can lead to burnout, panic symptoms, or emotional numbness. Talking through these reactions in a supportive space can reduce isolation and restore steadiness.
A Final Reminder
It’s possible to care deeply about what’s happening in Minneapolis and across the United States without carrying it alone.
It’s possible to stay engaged without being consumed.
And it’s possible to build steadiness — even in uncertain times.
If you’re feeling overwhelmed, start small: name what you feel, limit your exposure, reconnect to your body, and reach toward safe community.
