Understanding Collective Trauma in the Wake of Recent Events — And How to Cope

In recent weeks, powerful events — including aggressive immigration enforcement, raids, and the deaths of Renee Nicole Good and Alex Pretti at the hands of federal immigration agents in Minneapolis — have deeply affected individuals and communities across the United States.

These incidents have sparked widespread protests, local resolutions condemning the force used by federal agents, and national conversations about accountability, civil rights, and public safety.

When tragic events like these unfold on a large scale and are widely discussed, shared, and witnessed through media and community response, they can create what mental health professionals call collective trauma — a psychological and emotional reaction that goes beyond individual experience. This type of trauma affects groups, communities, and even entire societies.

What Is Collective Trauma?

Unlike individual trauma — which stems from a personal event or experience — collective trauma occurs when many people are exposed to stressful, threatening, or disturbing events that affect a community’s sense of safety and stability. Collective trauma isn’t tied to one person’s story; it’s shaped by shared exposure to events that feel threatening, unpredictable, and outside our control.

Research shows that seeing or hearing about violent events, especially involving law enforcement and civilian deaths, can trigger intense emotional reactions even in people who weren’t directly involved. These reactions are a human response to perceived threats to safety, justice, and community well-being.

Why These Events Can Feel Overwhelming

There are several reasons why events like ICE raids and federal enforcement confrontations can generate widespread stress:

1. Perception of Threat

When violent incidents involve federal agents and civilians — particularly in broad daylight — many people feel that personal and community safety is at risk, even if they are not directly present. This can lead to hypervigilance and anxiety.

2. Repeated Exposure

These events often unfold over days or weeks, with news, social media, and commentary amplifying their emotional impact. Chronic exposure to distressing information can tax the nervous system, leading to feelings of exhaustion and overwhelm.

3. Sense of Powerlessness

Witnessing or hearing about innocent people harmed — especially when explanations or accountability seem inadequate — can make individuals feel helpless, frustrated, or hopeless.

4. Meaning and Identity Impact

When events appear to challenge foundational beliefs about safety, fairness, and justice, people may struggle to make sense of what’s happening, which can deepen emotional distress.

Common Emotional Reactions — And Why They Happen

These responses are not signs of weakness. They are normal reactions to ongoing stress and perceived threats:

Hypervigilance: The nervous system stays alert when danger feels persistent.
Anger: Emotional energy mobilizes when fairness and safety are perceived to be undermined.
Numbness: Emotional shutdown can be a protective response when feelings become too intense.
Grief: Loss of safety, trust, or community stability can feel like a deep personal loss.
Hopelessness & Helplessness: Repeated distressing events without clear resolution can erode hope.
Exhaustion: Staying in alert mode for extended periods drains emotional and physical energy.

Understanding that these reactions come from prolonged stress and threat response — not personal failure — can be a first step in healing.

How to Cope With Collective Trauma

Here are practical, trauma-informed strategies to help you manage feelings of overwhelm, hopelessness, or emotional exhaustion:

1. Limit Media Exposure

Consistent exposure to distressing news can keep your nervous system activated. Try setting time limits for news checks and notifications, and take breaks from social media when possible. Also, consider the way in which you take in your news information. Are there news anchors or pundits who are more positive than others? Does listening to a satirist or political comedian make it easier to digest the news? It’s easy to get sucked into listening to a “doom and gloom” podcaster or social media influencer, which makes the feelings you’re having feel more intense.

2. Stay Grounded in the Present

Practice grounding skills such as:

Slow breathing (e.g., extended exhale breathing)
Noticing sensations in your body
Listing things you can see, hear, or feel in the moment

These help your nervous system shift back toward safety.

3. Connect With Others

Sharing feelings with supportive friends, family, or support groups can help reduce isolation and validate your experience.

4. Identify Actions Within Your Control

Feeling powerless often fuels despair. Focus on actions that align with your values and well-being — whether that’s volunteering, supporting a cause, or caring for your community in small ways.

5. Seek Professional Support

Talking with a therapist or counselor can help you process your reactions in a safe, structured environment and develop tailored coping strategies.

Final Thought

Collective trauma — especially in response to powerful, emotionally charged events like the recent deaths of Renee Good and Alex Pretti and ongoing enforcement actions — can shape how we feel, think, and connect with others. It’s important to recognize that emotional distress in these situations is a human reaction to stress and threat, not a personal deficit.

Healing doesn’t mean ignoring what’s happened. It means recognizing the impact, caring for your nervous system and mind, and finding ways to engage with the world that support your well-being.

You Don’t Have to Carry This Alone

If recent events have left you feeling overwhelmed, numb, angry, or emotionally exhausted, support can help. Processing collective trauma in therapy can provide a safe space to slow down, make sense of what you’re carrying, and reconnect with a sense of stability and hope.

At Willow & Sage Counseling, we work with adults navigating trauma, grief, anxiety, and the emotional weight of collective stress. If you’re ready to explore support—whether individually or in a therapeutic group—we invite you to reach out and take the next gentle step toward care.