Political Violence and the Strain on Our Mental Health

How to Cope When Grief, Anger & Fear Feel Overwhelming

When political violence becomes front-page news, many of us feel shaken, unsafe, and even disoriented. The recent assassination of Charlie Kirk, fatally shot while speaking at Utah Valley University on September 10, 2025, drives home how fragile civic life and public discourse can be in times of extreme division.

We may find ourselves teetering between grief, moral outrage, fear of escalation, and confusion about what this says about society. It’s normal to feel overwhelmed. Our political identities, beliefs, values, and sense of justice - all can feel like they are being tested or threatened.

If you are experiencing unrest inside yourself, here are thoughts and strategies to help you cope, to process, possibly to find meaning, and to care well for your mental health in times like these.

Why Political Violence Hits Us Deep

Political events often carry more than a factual impact. They touch who we believe we are, and how safe we feel. When someone is killed in a political context:

• It can shatter assumptions about safety, especially in spaces we thought were secure.

• It brings up existential questions: “Could this happen to someone I care about?” “Is the world less predictable now?”

• It provokes moral outrage, sadness, or even guilt if we feel complicit (through silence or passivity).

• It stirs fear, not just for the immediate safety, but for the potential for further polarization, hatred, and radicalization.

All of this is real, and all of it matters.

How to Navigate the Emotional Fallout

Here are some ways to support your mental health while engaging with what’s happening:

1. Allow yourself to feel. Grief, anger, fear, and confusion are valid responses. Sometimes we try to push them away or minimise them; doing so often prolongs distress rather than reducing it.

2. Limit exposure. Constant social media feeds, news cycles, commentary - these amplify emotions. It’s healthy to step back, take breaks, and choose sources that are factual and measured.

3. Grounding & self-care practices. Simple routines: a walk outside, a breathing exercise, writing, being in nature, spending time with people you love. Physical movement, good rest, eating regularly - these are more powerful than they seem.

4. Seek connection. Talk with people whom you trust, who may share your values or may not, but who can listen and be present without judgment. Community matters deeply when public life feels unsafe.

5. Reflect on values & action. When politics feels chaotic, returning to what you believe in (justice, kindness, civil discourse) can anchor you. If you feel called, channel your energies into something constructive like writing, advocacy, peaceful dialogue, or volunteering. Action (in whatever form) helps reduce helplessness.

6. Professional support. If anxiety or grief is overwhelming, if sleep or daily functioning is disrupted, consider reaching out to a counsellor or therapist. Sometimes outside support is the clearest path to healing.

What Role Do Politics & Media Play in Our Mental Health?

We cannot ignore the role of rhetoric, media framing, and online discourse. The killing of Charlie Kirk has prompted calls from public figures for calmer political rhetoric, for democratic norms, for policy response rather than blame-games.

Politics isn’t just about policies; it shapes the stories we tell ourselves about who we are, who others are, and what is possible. When fear, division, demonization, and violent imagery become common, mental health suffers - collectively, socially, and personally.

Being mindful of what we consume, how we speak and how we act, and choosing to resist the pull of extremes can safeguard our well-being and protect the fabric of community.

Hope & Healing: It’s Possible

Even in moments as dark as these, there can be healing. Even amid outrage and trauma, there can be hope. Choosing hope doesn’t mean ignoring grief. Choosing healing doesn’t mean giving up on justice. They can coexist.

Courageous acts of compassion, honest dialogue, respectful listening, and small efforts to reduce harm cause a ripple. They matter.

How You Can Move Forward

If you’re reading this and feeling stirred, here are some ways you might move forward:

Consider reaching out for support, whether that’s a trusted friend, a mental health professional, or a support group. If you are in Australia, call Lifeline (13 11 14) anytime you feel in crisis. If you are elsewhere, identify your country’s crisis helpline.

Speak up for civility and peace. Write, share, and engage in respectful conversation. Hold political leaders accountable for rhetoric that inflames, and support those voices calling for accountability and safety.

If you are a client or potential client, and you feel the weight of politics is affecting your mental health, I’m here to help. In my work, we create a space to process, to heal, to find grounding and agency through psychotherapy, counselling, and EMDR. If you'd like to explore ways to cope in these times, please reach out here to book a session. You don’t have to go through this alone ❤️