Over the past few years, many cities across the country have experienced political unrest and large-scale protests. From New York to cities on the West Coast, people have taken to the streets to stand up for civil rights, protest against government decisions, or demand change from the state or federal administration. While these events are important for pushing social and political movements forward, they also have a major impact on the everyday lives of people who live nearby.

For city residents who aren’t directly involved in the protests, the effects can still be intense. You might experience safety concerns, uncertainty about what might happen next, and disruptions to daily routines like getting to work, shopping for groceries, or even feeling safe in your own neighborhood. In some areas, the presence of military forces or national guard troops, along with law enforcement, can add to anxiety and stress. 

That’s why focusing on self-care is so important during times of political uncertainty. Practicing healthy coping strategies can help you protect your mental health, manage anxiety, and build resilience. Whether it’s limiting how much news or social media you consume, connecting with friends and family for support, or talking to a therapist, taking steps to care for your mental well-being makes a big difference. By prioritizing self-care, people can better handle the stress and impact of these events and start to feel safer and more grounded in their daily lives.

What are protests?

Protests are public actions where people gather to express their opinions and demand change. They are a form of nonviolent resistance, play a vital role in a democracy, and are protected by the First Amendment to the United States Constitution, which allows for freedom of speech, assembly, and the right to challenge the government. Protests are an important part of politics and help people speak out against issues like discrimination, unfair laws, or lack of healthcare access.

People protest for many reasons, including transgender rights, immigration enforcement, climate change, better healthcare, or the cost of college tuition. These gatherings often take place in city streets, outside government buildings, or on school campuses. Protesters may carry signs, give speeches, chant, or march peacefully to raise awareness and call for change.

Protests are meant to be peaceful and legal, but there are rules to follow. If a protest blocks traffic, damages property, or becomes violent, it can be considered an unlawful assembly. In these cases, police may break up the crowd or make arrests. Still, peaceful activism has helped people all over the world fight authoritarianism and protect rights for all.

What is civil unrest?

Civil unrest happens when large groups of people disrupt daily life to show anger or frustration about government actions, laws, or social problems. It often starts with peaceful protests, but it can grow into situations that affect safety and public order. Civil unrest is usually a response to events that people believe are unfair or harmful to society—such as discrimination, police violence, or attacks on free speech.

Sometimes civil unrest includes civil disobedience, which means purposely breaking certain laws to bring attention to a cause. This can include blocking roads, refusing to leave public spaces, or not following orders from law enforcement. Civil disobedience is usually part of non-violent resistance, but if it turns into crime like vandalism or violence, it can put people at risk and lead to arrest.

Whether the issue is about healthcare, transgender rights, authoritarianism, or any other part of politics, civil unrest shows how deeply people care about making change. But it also reminds us of the importance of finding peaceful and respectful ways to solve problems in a democratic society.

What are riots?

Riots are the most extreme form of civil unrest and are often considered a type of civil disorder. During a riot, crowds may turn violent and cause serious damage to people and property. This can include vandalism, looting, setting fires, or fighting with police. In some cases, individuals may commit acts like assault, putting others at risk of injury. Riots are usually unpredictable and dangerous, and they can lead to destruction, arrests, and long-term harm to communities.

Riots can begin when peaceful protests break down or when anger and fear take over. While most people who protest believe in non-violent resistance, some may take advantage of the situation to cause chaos or commit crimes. That’s why it’s important to understand the difference between peaceful protest and riot behavior when learning how people express their views in a democratic society.

What are the emotional impacts of riots and protests?

Riots and protests can cause stress, anxiety, fear, and helplessness, often leading to mental health struggles and changes in behavior.

When political unrest and protests happen in a city, they can cause serious mental distress for the people living there. These events often bring political uncertainty, violence, and sudden changes to daily routines. Over time, this constant stress can wear down the nervous system and lead to lasting health problems. Many people begin to feel unsafe, unsure, or even fearful about the future, increasing their risk for long-term mental health issues.

People often experience strong reactions during these times. It’s normal to experience grief, fear, anger, or mental fatigue when faced with frightening or unpredictable events. The brain reacts to danger—even when it’s just seen on a screen—by staying on high alert. Watching too much upsetting news or videos on social media can make this even worse. This habit is sometimes called doomscrolling, and studies show it can raise anxiety and harm your mental health.

In some cases, people may begin to show signs of trauma. These signs can include being easily startled, unable to relax, or feeling numb. Others may have trouble sleeping, eat too much or too little, or turn to alcohol or drugs to escape. These changes are the body’s way of reacting to high levels of stress.

That’s why it’s important to notice these signs in yourself and others. If someone is pulling away from friends, having mood swings, or struggling to focus, they might be dealing with more pain than they let on.

Having strong coping strategies helps. Talking to friends, setting limits on social media, and taking breaks from doomscrolling are simple ways to support your mental health. 

How do you recognize stress and anxiety?

Physical symptoms like headaches and fatigue, along with irritability or sadness, and difficulty concentrating or sleeping, are all signs of anxiety and stress.

Stress and anxiety can affect many people, especially during times of political unrest, crisis, or major change. Events like protests, riots, or even a global pandemic like COVID can turn normal life upside down. For many people, this sudden change can harm both their daily lifestyle and mental well-being. But recognizing the signs of stress isn’t always easy. Sometimes, symptoms build up slowly over time without people noticing.

Stress often first shows up in the body. You might get headaches, muscle tension, or have stomach problems. Some people feel tired all the time, even after a full night’s sleep. Others deal with insomnia, making it hard to fall or stay asleep. These physical symptoms can weaken your overall health and make it harder to cope with everyday problems.

There are also changes in how you think. You may struggle to focus, forget important tasks, or feel like your mind is racing. The perception of danger or chaos—especially from news or social media—can make these thoughts worse and raise anxiety levels.

Stress can cause mood swings like irritability, sadness, or hopelessness. Some people may feel numb inside, while others become easily upset. If these feelings last too long or grow stronger, they could be signs of a deeper issue, like a mental disorder. In some cases, people turn to harmful coping methods, including substance abuse, which can make things even worse.

That’s why it’s important to stay aware of how you’re feeling. Doing regular mental health check-ins—asking yourself simple questions about your mood and habits—can help you notice problems early. Starting healthy stress management routines like exercise, talking to someone, or setting limits on screen time can make a big difference. 

How to practice self-care

Self-care isn’t just about diet and exercise—it’s also about building inner strength, learning how to manage stress, and taking care of your mental health. Developing skills like deep breathing, journaling, or setting healthy boundaries can help you stay calm during tough times. Practicing self-care in different ways can boost your confidence, improve your mood, and make it easier to cope with political unrest, social conflict, or everyday uncertainty.

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Creating routines

Having a daily routine creates a sense of stability. When the outside world is chaotic, structured habits like waking up at the same time, eating regular meals, or setting goals for the day can give you a sense of control.

Media moderation

While it’s important to stay informed, constant updates from news and social media can increase anxiety. Try setting a time limit for how much you watch or scroll. Choose one or two trusted media sources for updates and take breaks to protect your mental well-being. Too much exposure to negative information can lead to burnout, according to many studies.

Mind-body practices

Practices like deep breathing, yoga, meditation, progressive muscle relaxation, or walking help your body and mind calm down. These techniques lower stress hormones and help you feel more centered. Even a few minutes a day can improve your mental and physical health, especially during times of political tension.

Creative outlets

Drawing, writing in a journal, playing music, or doing crafts are all great coping strategies. Expressing emotions through art helps release bottled up pain and can give you a break from constant worry. These strategies also give you a healthy way to reflect and process your experiences.

Social connection

You don’t have to go through this alone. Stay connected to family, friends, or trusted adults through calls, texts, or safe in-person meetups. Sharing your thoughts and hearing others can help reduce feelings of isolation. If you’re working, check if your job offers employee assistance or peer support groups.

Safe spaces

Find or create spaces where you feel calm and secure. This might be a quiet room, a favorite corner with calming music, or even an online group focused on mental health or healing. Safe spaces—both physical and digital—are important for healing and personal well-being.

Safety planning

If your area is affected by protests, curfews, or other public safety concerns, it’s important to plan ahead. Using your knowledge of the situation and basic psychology of how people respond to fear and chaos can help you stay calm and make smart choices. Know your emergency contacts, create a safe escape route if needed, and pack an emergency bag with essentials like water, ID, and medication. Being prepared not only increases your safety but also helps reduce stress and gives you a greater sense of control during uncertain times.

How to talk to children about protests

Use calm, age-appropriate language, offer support, maintain routines, and encourage healthy expression through play or conversation.

Children often feel confused or scared, even if they don’t fully understand what’s happening. Loud noises, changes in routine, and tension in the environment can cause stress or anxiety, just like it does in adults. It’s important to talk to children in ways they can understand, while also giving them a sense of safety and care.

Children may show signs of emotional distress in different ways. Some may act younger than their age, which is called behavioral regression. Others might have trouble sleeping, seem confused, or become extra clingy. These are normal reactions to scary or confusing events. Keeping an eye on their behavior is one way to understand how they’re feeling.

Have open, age-appropriate conversations with your children. You don’t have to explain every detail about protests, violence, or law enforcement, but you can answer their questions honestly and in a calm voice. Let them know it’s okay to be sad, worried, or upset, and that many people react the same way during hard times.

Creating a sense of safety at home is one of the best coping strategies for kids. Keep routines as normal as possible—mealtimes, bedtime, and schoolwork provide structure during times of uncertainty. Also, make time for creative play, which helps children work through their thoughts and experiences. Drawing, storytelling, or pretend games can give them a safe way to express what’s on their mind.

Research shows that too much screen time overall can increase anxiety, but during uncertain times, especially, limit news and social media around kids, especially stories that show violence or chaos. Try to model calm behavior—children learn how to handle stress by watching how adults react.

When should you seek help for your mental health?

You should seek help for your mental health when pain or distress begins to interfere with your daily life, relationships, or ability to cope.

Everyone experiences stress, sadness, or worry from time to time—especially during times of unrest, uncertainty, or other major social events. But sometimes, those feelings can grow stronger and last longer than they should. That’s when it’s important to ask: Is this more than just everyday stress?

If you’re having panic attacks, or having thoughts of hopelessness or of harming yourself or others, these are signs that you may need extra support. Struggling to get out of bed, losing interest in things you once enjoyed, or feeling emotionally numb for days or weeks are also common signs of deeper mental health challenges.

You don’t have to deal with this alone. Therapy can help during difficult times by giving you space to talk, explore your feelings, and learn coping strategies that work for your life. Talking to a trained mental health professional can make a big difference, especially when political or social situations feel out of control.

In many communities—especially marginalized groups—there is still stigma around asking for help. Some people believe that going to therapy means they’re weak or broken. But the truth is, seeking help is a sign of strength. Everyone deserves the chance to heal and grow, no matter where they come from or what they’ve been through.

At Pacific Health Group, we understand how hard life can get. That’s why we offer a wide range of mental and behavioral health services to meet your needs. Whether you’re looking for individual therapy, couples counseling, or family therapy, we are here for you. For convenience and comfort, we also offer telehealth options so you can get help from home. Getting help isn’t something to fear—it’s something to be proud of. If you’re struggling, reach out. Your mental health and happiness matter, and help is always available. Call us at 1-877-811-1217 or visit www.mypacifichealth.com.