This article highlights insights from Rivia Mind Co-founder and CEO Raymond Raad, MD, MPH. A practicing psychiatrist and educator, Dr. Raad explores the emotional, clinical, and social realities of mental health care in a complex world.
When major events dominate the news cycle — especially those that feel close to your community, values, or identity — it’s normal to be on edge.
The issues of the day don’t always stay on our screens; they show up in our bodies, conversations, and how safe we feel. And when the people around you see things differently, it can make an already overwhelming time even more isolating.
For many, immigration enforcement actions in Minnesota and beyond have been emotionally activating. Even if you’re not directly affected, you may find yourself more anxious, discouraged, or struggling to focus. You might wonder: Am I overreacting? Am I doing enough?
These are the kinds of questions clinicians are hearing in therapy rooms right now.
In a recent conversation, Rivia Mind co-founder and psychiatrist Dr. Raymond Raad spoke about how national headlines are shaping people’s emotional lives and offered practical ways to protect your mental health in a time that feels especially heavy.
1. When You Feel Helpless
One of the most common reactions to overwhelming news cycles is a loss of control.
You may notice:
- Constantly checking updates
- Trouble focusing on work or school
- Feeling consumed by what might happen next
- Believing that nothing you do as an individual matters
What Helps:
Dr. Raad suggests:
“When the world feels out of control, focus on what you can control.”
Your interests, studies, chores, hobbies, and relationships aren’t distractions — they’re anchors.
When distressing events feel too hard to change, you can feel stuck. That’s where a shift toward what’s immediately within reach can help. Concentrating on what you can control restores a sense of agency and reminds you that you’re not powerless.
Keeping up with daily routines might feel small, but those rhythms maintain stability in your community and environment. They help regulate emotions and keep you connected to your values.
Guard against catastrophizing.
It’s easy to go from “this is serious” to “everything is falling apart.” But when your brain stays in that loop, it fuels anxiety. It’s important to recognize that vigilance is useful, but catastrophizing is paralyzing.
Acknowledging that something is deeply troubling doesn’t require you to lose perspective. Reminding yourself of the full picture — what’s working and what’s still possible — helps your nervous system settle.
Choose one meaningful action.
If you feel pulled to help, channel that energy constructively. For example:
- Donate what you can (money, supplies, time)
- Share verified resources with your community
- Offer emotional support to directly impacted peers
- Set a weekly time to stay informed — and take action — without overwhelming yourself
You don’t need money, a megaphone, or a massive following to make an impact. Sometimes, the most powerful thing you can do is stay informed, steady, and connected.
2. When You Feel Guilty for Experiencing Joy
Many people say:
“How can I enjoy my life when others are suffering?”
Dr. Raad addresses this directly:
“People sometimes mistake worrying for being helpful. But taking breaks from worrying can actually be more productive. Putting your head in the sand for a weekend gives your emotions and mind a break. It doesn’t stop you from ever going back and engaging again.”
Taking a break is not betrayal. It’s a necessary pause — what Dr. Raad calls “going to the sidelines to catch a breath.”
You’re allowed to:
- Laugh with friends
- Rest
- Celebrate milestones
- Engage in self-care
These moments don’t erase concern. They help you stay emotionally available and mentally clear.
What Helps
Allow emotional range.
- You can care deeply and still enjoy dinner with your family.
- You can be concerned and still take a walk in the sun.
- You don’t have to earn joy by suffering first.
Take intentional “sideline breaks.”
Try:
- Cooking a meal mindfully
- Studying for an hour with calming music
- Going to the gym
- Watching a comfort show or light movie
- Calling a friend who makes you feel grounded
Joy doesn’t cancel empathy. Emotional rest makes space for reflection, clarity, and wise action.
For Students
When the world feels like it’s on fire, academics can feel meaningless. But Dr. Raad offers a reminder:
“It’s important for you to be building your expertise and developing yourself into the person you want to be.”
Studying is a way to build toward future impact. The work you’re doing now matters, even if it doesn’t feel world-changing in the moment.
3. When You’re Losing Focus or Interest
Dr. Raad explains:
“One sign of struggle is when someone’s consumed by information, and the anxiety around it becomes so intense they start losing faith in the world or shutting down. Another way this can manifest is when it impairs your ability to take care of yourself or move through your day.”
If you notice:
- Motivation drops
- It’s hard to get excited about the future
- You feel emotionally flooded
- You’re less committed to tasks that typically bring joy
This can be a stress response.
A helpful check-in question: Is this concern expanding to the point that it’s impacting other parts of life? If yes, it’s time to recalibrate.
Try This:
Practice “information hygiene.”
Dr. Raad notes:
“There’s so much coming at us from many different sources… you can be consuming information all the time, every minute, all day long. It becomes hard to tease apart what’s valuable.”
To protect your focus and mental clarity, be intentional about how and when you consume information. Dr. Raad compares news consumption to diet:
“Avoid focusing on things designed to get you outraged quickly. If a headline uses the words ‘shocking’ or ‘outrageous,’ that’s like high fructose corn syrup. It spikes your system. It doesn’t nourish your understanding.”
Instead:
- Limit constant scrolling
- Read fewer sources more deeply
- Choose long-form articles over sound bites
- Take in information when you’re mentally available, not already overwhelmed or emotionally raw
Dr. Raad concludes:
“It’s much easier to learn in a calm state than an emotionally aroused one. Slowing down engages your understanding — it helps you piece things together and ask: Do I understand this? What else do I need to know? Otherwise, it’s just bits that never come together into a story or a whole.”
4. When School or Work Starts to Feel Meaningless
This is especially common among young adults during periods of protest or political tension. When emotions run high, next week’s test or tomorrow’s shift can feel disconnected from “what really matters.”
Dr. Raad offers this perspective:
“Young people — especially those in their early twenties — can be even more moved by their emotions. That’s part of the developmental path of being human and what brings them to start valuable, world-changing movements. But it can also make them very distraught.
It’s extra important to remember that if everyone were a protester, no one would be running the world. Who’s going to be the doctors, the lawyers, the people who keep the rest of society going?”
What Helps
Don’t sacrifice your defined future for an uncertain one.
Your primary responsibility right now may still be to study, train, build, and grow.
Watch for signs of deeper withdrawal.
If loss of interest persists for weeks, disrupts sleep or appetite, or feels heavy and pervasive, it may signal more than situational stress. That’s a time to consider professional support.
5. When You Start Losing Faith in the World
It’s one thing to recognize something is deeply wrong. It’s another to believe everything is broken and nothing will get better. That kind of despair can make it hard to care or imagine a future.
Dr. Raad reminds us:
“While something troubling may be happening, it doesn’t mean all the progress we’ve made has disappeared. The world is resilient. We are too.”
In times like these, it helps to zoom out. Look for the full picture — the distress and the momentum, the setbacks and the organizing, the fear and the people still showing up. Perspective isn’t denial, but a way to stay connected to possibility.
If You’ve Been Avoiding Care
During emotionally charged times, some people avoid healthcare because they feel unsafe, uncertain, or overwhelmed.
If that’s you: Give yourself grace — this is a common response to uncommon stress.
Mental health care is confidential. It is grounded in science. It is centered on your well-being and not political positions.
At Rivia Mind, we care deeply about anyone whose life feels uprooted or unsettled. We value a pluralistic country made stronger by diverse cultures and communities. Many of our patients come from immigrant backgrounds, and their well-being matters.
No one should face mental health challenges alone. If you’ve stepped back from care, you can return. You deserve support.
Final Reminder
This is a high-stress moment. It’s understandable if that’s creeping into how you think, feel, or move through your day. Prioritizing mental health isn’t selfish. When the world feels unstable, protecting your peace is an act of strength — for you and the communities you show up for.
