When the World Feels Heavy: Navigating Collective Trauma as a Person of Color
There are moments in history where it feels like the world is asking too much of us.
Right now is one of those times.
Between what’s happening in Iran, ongoing violence and policies affecting immigrant communities, ICE enforcement, and the constant stream of distressing news, many people, especially people of color, are carrying a level of emotional weight that isn’t always visible, but is deeply felt.
As a trauma therapist in Los Angeles and an Iranian American with immigrant parents, I want to name something clearly:
If you’re finding it hard to focus, stay motivated, or do “normal” daily tasks right now, there is absolutely nothing wrong with you.
Why Everything Feels So Heavy
What many people are experiencing right now is a form of collective trauma layered with personal identity.
This heaviness can come from several places:
1. Direct & Indirect Connection
Even if you are not physically in Iran or directly impacted by ICE, your nervous system doesn’t make that distinction cleanly.
Cultural ties
Family connections
Shared identity
Historical trauma
All of these create a sense of “this is happening to us.”
2. Empathy & Compassion Fatigue
If you are someone who cares deeply (which many people of color are socialized to do), you may be experiencing:
Emotional exhaustion
Helplessness
Guilt for not doing more
This is a sign your empathy is activated without enough space to process.
3. Constant Exposure & Nervous System Overload
It’s not just what is happening. It’s also how often you’re exposed to it.
Your brain is receiving:
Breaking news
Graphic imagery
Urgent calls to action
Emotional storytelling
over and over.
This creates a state where your nervous system feels like it’s constantly bracing.
4. Energetic & Collective Awareness
Many people describe this as feeling something “in the air.”
There is a real psychological phenomenon where humans attune to collective emotional states. When entire communities are grieving, protesting, or in fear, your body can register that even without direct contact.
Why It’s Hard to Do “Normal” Things
If you’ve been struggling to:
Focus on work
Answer emails
Be productive
Feel present
It’s because your nervous system is prioritizing processing, protection, and meaning-making over productivity. Not that you’re “unmotivated”, but you’re human.
In trauma work, we understand:
When the world feels unsafe, the brain shifts away from performance and toward survival.
Ways to Support Yourself (Without Shutting the World Out)
You don’t have to 100% disconnect from reality and what’s happening in the world to take care of yourself.
Here are ways to move through this time with intention and care:
1. Redefine What “Functioning” Means Right Now
Instead of asking:
“Why can’t I keep up?”
Try asking:
“What is enough for today?”
Create realistic expectations.
2. Engage in Different Forms of Activism
Activism doesn’t have to look like constant fighting, posting, or donating.
There are many valid forms:
Relational Activism
Having conversations with people in your life
Educating your immediate community
Emotional Activism
Allowing yourself to feel, rather than numbing
Witnessing others’ experiences without turning away
Community Care
Checking in on friends and family
Creating safe spaces for others
Creative Activism
Writing, art, storytelling
Sharing narratives that humanize experiences
Sustainable Action
Choosing one cause or effort to stay engaged with consistently
Avoiding burnout from trying to do everything
You are allowed to participate in ways that are sustainable for your nervous system.
3. Create “Containment” for the Overwhelm
Instead of “just stop scrolling,” try intentional boundaries:
Choose specific times to check news
Limit exposure before bed
Pair information intake with grounding (e.g., sitting, breathing, noticing your body)
4. Ground Back Into Your Body
When everything feels global and overwhelming, come back to what is immediate and safe:
Feel your feet on the ground
Hold something cold or textured
Take slow, intentional breaths
Trauma pulls us into the abstract. Healing brings us back to the present.
5. Allow Complexity
You can:
Care deeply and feel tired
Want to help and need rest
Stay informed and step back
A Final Note
If you are a person of color navigating this moment, especially with personal or cultural ties to what’s happening globally, your experience is layered in ways that others may not fully understand.
And still, your responses make sense.
You are responding to a world that is, at times, overwhelming.
When to Reach for Support
If you’re noticing ongoing symptoms like:
Persistent anxiety
Emotional numbness
Difficulty functioning day-to-day
Intrusive thoughts or images
It may be helpful to work with a professional.
As a trauma therapist in Los Angeles, I work with individuals navigating both personal and collective trauma, including those impacted by cultural and global stressors.
Working with a trauma therapist can help you:
Process the emotional weight you’ve been carrying
Regulate your nervous system so you can function again
Navigate identity-based stress and collective trauma
Feel more grounded, clear, and supported in your day-to-day life
As a complex PTSD specialist and an Iranian American, I bring both clinical expertise and lived understanding to this work.
I offer virtual trauma therapy across CA and FL for individuals navigating:
PTSD
Anxiety and overwhelm
Identity-related stress
Collective and cultural trauma
👉 If you’re ready to feel more like yourself again, you can schedule a free consultation here.
