Grieving in a Time of Global Crises: How to Honor Your Emotions and Still Keep Going

In a world where headlines feel heavier each day—climate disasters, political violence, mass shootings, humanitarian tragedies—it’s normal to feel emotionally exhausted. Many of us are grieving, even if we don’t always name it that way. This type of grief is called collective grief, and it can be just as intense as personal loss.

What Is Collective Grief?

Collective grief happens when communities, cultures, or even humanity as a whole experiences loss together. It’s the sadness, fear, anger, and helplessness we carry in response to mass suffering, injustice, or trauma. We may not know every person impacted, but we feel it—especially if we see ourselves, our families, or our identities reflected in the pain.

For many people of color, immigrants, and those from marginalized communities, global crises often hit deeper. They may echo historical traumas, generational wounds, or daily fears we carry already.

Signs You Might Be Holding Collective Grief or Emotional Exhaustion

• You’re more irritable or emotionally reactive than usual

• You feel numb, checked out, or hopeless

• It’s hard to focus or stay motivated

• You swing between wanting to help everyone and wanting to withdraw

• News stories trigger anxiety or a sense of despair

• You feel guilt for not doing “enough”

This emotional exhaustion is a form of burnout, and it’s your body and mind trying to protect you. But we’re not meant to carry the weight of the world alone.

Why This Happens

Humans are wired for empathy. When we witness pain, we feel it too. And when there’s no clear way to fix it or make it better, our nervous systems can go into overdrive or shutdown. Social media and 24/7 news make this even harder as we’re constantly exposed to suffering without enough space to process it.

For children of immigrants or first-generation folks, there’s often added pressure to “keep going,” stay strong, and push emotions aside. But holding everything in doesn’t make it go away, it just builds up.

How to Process Collective Grief

1. Name What You’re Feeling
   Saying “I’m grieving” is powerful. You don’t need to justify it or compare it to someone else’s pain. Your emotions are valid.

2. Create Time to Feel
   Give yourself permission to cry, journal, talk, or just sit quietly. Let your emotions move through you instead of staying stuck.

3. Set Boundaries With Information
   Staying informed is important, but doomscrolling is not the same as being engaged. Limit media intake and follow accounts that center healing, justice, and action.

4. Connect With Others
   You’re not alone. Talk to a trusted friend, join a support group, or work with a therapist who understands your cultural background.

5. Ground Yourself in Your Values
   When everything feels too big, come back to what matters to you: caring for your family, showing up for your community, practicing kindness, making art, resting.

Taking Care of Yourself to Keep Showing Up

You don’t need to do it all. You don’t need to be the strongest. What you can do is care for yourself enough that you don’t lose your ability to feel, connect, and love. That’s what the world needs most.

Your grief is not a weakness. It’s a sign of your humanity. And in times like these, that humanity is sacred.

Looking for support as you navigate heavy emotions?
If you're feeling overwhelmed by grief, anxiety, or emotional exhaustion, you're not alone—and you don’t have to carry it all by yourself. I work with adult Latinos and people of color to explore these complex feelings in a safe, culturally affirming space. Whether you’re trying to make sense of your emotions or looking for ways to feel more grounded again, therapy can help. Ready to take the next step? Contact me here to learn more.