Political violence & community fear

This guide uses “political violence” broadly: attacks or threats aimed at people because of their views, their role in public life, or the group they belong to. It also covers the tense climate that can build around elections and public events.

You don’t have to be there in person to be affected. A large study after a 2013 bombing found that hours of daily media coverage was linked with more acute stress than some people who were actually at the scene.

The U.S. Department of Justice explains that hate crimes affect more than the person targeted. They reach others who share the same identity, families, whole communities and, at times, the entire nation.

People may avoid gatherings, places of worship or public events, or worry each time a family member goes out. These are understandable responses to feeling unsafe.

Long stretches of tension, with no clear end, can keep the body’s stress response switched on. In 2023, 65% of U.S. adults said they always or often feel exhausted when thinking about politics.

Experts who studied recovery after mass trauma found five things that help people cope: a sense of safety, calm, feeling able to cope (alone and as a community), connection with others, and hope.

In 2023, 55% of U.S. adults said they always or often feel angry when they think about politics. Anger often sits on top of fear, hurt or grief.

Ways to let it move through

• Move your body: walk, stretch or dance
• Name it: “I’m angry because I’m scared for my family”
• Pause before posting or replying
• Put the energy into one useful, peaceful action

Feeling numb, flat or detached after a frightening event is a common stress reaction. Many people also avoid people, places and things that remind them of what happened.

Short breaks from the news can be healthy. If numbness lasts for weeks, or you feel cut off from people you love, it’s worth talking to someone.

After frightening events, many people feel jumpy, have trouble sleeping, or stay alert for danger. For most people, these reactions ease over time.

Taking sensible safety steps is wise. When fear starts to shrink your life a lot, for example stopping you from going to work, school or worship, extra support can help.

Hope is one of the five things research links with recovery after mass trauma. It can be rebuilt in small steps, through connection and through actions that feel meaningful.

In 2024, about half of U.S. adults said the political climate made them feel more compelled to volunteer or support causes they value.

Try

• Avoid news in the first and last hour of your day
• Check once or twice a day at set times
• Pick one or two trusted, balanced sources
• Turn off breaking-news push alerts, especially at night

You can still be a caring, informed person while protecting your sleep and your peace.

Researchers found that repeated exposure to trauma-related media may prolong stress and spread the effects of a community trauma far beyond the people directly affected.

Try

• Mute or unfollow accounts that share graphic content
• Read a written summary instead of watching footage
• Turn off autoplay on video apps
• Use content warnings and filters where apps offer them

Quick checks

• Does a trusted news outlet or official source confirm it?
• Is it designed to make me angry or afraid?
• Is the photo or video new, or from somewhere else?
• Would sharing this help anyone right now?

Waiting a few hours for facts to settle protects you and the people who see your posts.

A tight chest, racing thoughts, or feeling worse after every scroll are signs to take a break. Try a short walk, a glass of water, or a few slow breaths.

Ideas

• Agree with family on how you’ll talk about it, if at all
• Know where, when and how you will vote
• Plan calm activities for the evening results come in
• Set news limits now, before tension peaks

Ideas

• Be with people who help you feel calm
• Decide on a time to stop checking and go to bed
• Expect strong feelings, in yourself and others
• Remember official results can take days

Whatever the outcome, people around you may feel very differently. Kindness costs nothing, and gloating or blaming can damage relationships for a long time.

In 2024, 77% of U.S. adults said they intended to vote, and 51% said they felt more compelled to volunteer or support causes they value.

Ideas

• Help a neighbor
• Join a peaceful community group
• Learn about issues from balanced sources
• Rest: you can’t pour from an empty cup
• Volunteer locally
• Vote, if you are eligible

Elections can bring tension into workplaces, classrooms and group chats. It’s okay to keep some spaces politics-free and to step away from conversations that turn heated.

Simple phrases

• “I’d rather not talk politics at work, but I’m happy to chat about anything else.”
• “Let’s agree to disagree and get back to the project.”
• “I can tell this matters to you. Can we talk about it another time?”

A national U.S. study after a highly publicized attack in 2017 found that stress about becoming a hate crime victim rose among members of the targeted group. The rise was short-lived, which shows that fear can ease with time and support.

You may feel fear, anger or grief even if you have never met the people harmed. This is a normal response to feeling that “people like me” are under threat.

Steps the U.S. Department of Justice suggests

1. In an emergency, call 911
2. Report the crime to your local police
3. Also report it to the FBI at tips.fbi.gov or 1-800-CALL-FBI (1-800-225-5324). You can remain anonymous.
4. For a bias incident that is not a crime, you can report it to the Civil Rights Division at civilrights.justice.gov

The Justice Department notes that most hate crimes are never reported. Reporting helps communities and police understand what is happening and put resources toward prevention.

The VictimConnect Resource Center, funded by the Justice Department, helps victims of crime, including hate crimes, find local support services at no cost. You can call or text 1-855-484-2846 (1-855-4VICTIM) or chat online at victimconnect.org.

Attacks or threats against places of worship and community centers can shake people’s deepest sense of safety. Many communities respond by gathering together, holding vigils and supporting each other.

What can help

• Ask faith or community leaders about safety plans and support
• Go together with others if you feel unsafe alone
• Lean on rituals, prayer or practices that comfort you
• Let neighbors from other communities show up for you

The American Psychological Association links discrimination with low mood and worry. Drawing on your values, strengths and cultural pride may help buffer some effects of bias, and people who love you can help you push back on negative messages.

Ideas

• Connect with people who share your experience
• Notice your strengths and your community’s history of resilience
• Set limits on how much hateful content you see online
• Talk with a counselor who understands your culture

Try

• Ask “What worries you most about this?”
• Look for shared values, like safety, fairness or family
• Reflect back what you heard before you reply
• Speak about your own experience, not “people like you”

Many disagreements are really about fear. Naming the worry underneath can soften a heated conversation.

Ideas

• Agree on “no politics” at holiday meals or family events
• Change the subject kindly: “Let’s talk about something else today.”
• Plan shared activities, like games, cooking or walks
• Step away if a conversation gets heated

Boundaries are about what you will do, not about controlling others. For example: “If the conversation turns to insults, I’ll leave the room.”

Taking space from someone who demeans you or your identity is self-protection, not failure. Some people find that relationships heal later, when things are calmer.

Losing closeness with a parent, sibling or old friend can feel like a real loss. It’s okay to grieve that, even if the person is still in your life.

Holding on to good memories, and the parts of the relationship that still work, can help you keep the door open.

A simple approach

1. Ask what they have heard
2. Ask what questions they have and how they feel
3. Give clear, simple facts, without graphic details
4. Keep the conversation going over the next days

A message to share: “It’s okay if these things bother you. We are here to support each other.”

The AAP advises keeping young children away from repeated graphic images and sounds on TV, radio, social media and the internet.

With older children, consider previewing news coverage first, then watching together so you can pause and talk. Most kids can see news on their phones, so talk ahead of time about what they might come across.

Older children and teens may want more information and benefit from it. Keep discussions straightforward and direct.

Ideas

• Ask what they think, and listen without lecturing
• Model calm, respectful disagreement at home
• Remind them that people they love can see things differently
• Talk about how to spot false information online

Look out for

• Changes in eating
• Clinginess, or acting younger than their age
• Headaches, stomachaches or tiredness
• Irritability or less patience
• Sadness, fears or worry
• Sleep problems or nightmares

If you are concerned, talk with your child’s pediatrician, teacher, or a school or community counselor. Don’t wait for signs: start talking early.

Ideas

• Agree on a check-in plan with family
• Keep important phone numbers handy
• Know your local emergency information sources
• Notice the places and people where you feel safe

Feeling safe is one of the strongest foundations for recovery.

A quick grounding exercise

1. Name 5 things you can see
2. Name 4 things you can feel
3. Name 3 things you can hear
4. Name 2 things you can smell
5. Name 1 slow breath you can take

Ways communities help

• Clear, calm messages from trusted leaders
• Faith and cultural centers offering support
• Neighbors checking on each other
• Vigils, gatherings and shared meals

Connection with others is one of the five key elements of recovery after mass trauma.

Research on mass trauma highlights both self-efficacy (believing you can cope) and community efficacy (believing your community can).

Ideas

• Do one thing a day that is fully in your control
• Help someone else, even in a small way
• Join or support a local group working for peace
• Keep up routines like meals, sleep and movement

Ideas

• Look for stories of people helping each other
• Remember hard times you or your community have come through
• Spend time on faith, nature, art or music if they lift you
• Write down one thing you are grateful for each day

Hope is one of the five elements experts link with recovery after frightening events.

In 2024, 28% of U.S. adults said they have nothing in common with people who hold different political opinions. Simple, respectful conversation can remind people of what they share.

Tips for a good conversation

• Agree on ground rules, like no insults
• Ask about life stories, not just opinions
• Look for shared values, like safety and family
• Stop if anyone feels unsafe

Try

• “I’m glad you told me.”
• “I’m here. You don’t have to go through this alone.”
• “Is there anything you need right now?”
• “It makes sense that you feel scared.”

Avoid

• Debating whether their fear is “rational”
• Sharing graphic videos or rumors
• Telling them to “just stop watching the news”
• Turning it into an argument about politics

Ideas

• Check in after big news events
• Help them take breaks from the news
• Invite them to calm, connecting activities
• Offer to go places together if they feel unsafe

Ideas

• Ask what support is wanted, rather than assuming
• Attend a vigil or community gathering if invited
• Help someone report a hate crime or incident, if they choose to
• Speak up kindly when you hear hateful comments

Hate crimes affect whole communities, so community support matters too.

Listening to fear and grief can be tiring. Share the load with others, keep your own routines, and take breaks from the news too.

You can reach

• 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org
• Crisis Text Line: text HOME to 741741
• Veterans Crisis Line: dial 988 then press 1, or text 838255

You can contact 988 for yourself or if you are worried about someone else.

SAMHSA’s Disaster Distress Helpline offers free, 24/7 crisis counseling for anyone in the U.S. and its territories feeling distress after human-caused disasters, including incidents of mass violence and community unrest. Call or text 1-800-985-5990 (press 2 for Spanish).

Counselors can connect you with interpreters in over 100 languages.

Where to turn

• Emergency: call 911
• FBI: tips.fbi.gov or 1-800-CALL-FBI (1-800-225-5324)
• Bias incidents that are not crimes: civilrights.justice.gov
• VictimConnect Resource Center: call or text 1-855-484-2846

Find A Helpline (findahelpline.com) is a global directory of free, confidential helplines, shared by the International Association for Suicide Prevention. The Helplines section of this app lists support by country too.

In an emergency, call your local emergency number.