How Hate, Violence, and Discrimination Can Affect Your Mental Health

By Felise De Novo, LPC-S
Founder and Licensed Professional Counselor Supervisor, Families De Novo Counseling

Every day, many people are exposed to stories of hate, violence, discrimination, and social division. Sometimes these experiences happen directly. Other times, they occur through news reports, social media, the workplace, school, or within our own communities. Whether you are personally targeted or repeatedly witness these events, the emotional effects can be profound.

At Families De Novo Counseling, I understand how overwhelming it can feel when the world seems increasingly hostile or unsafe. I’m Felise De Novo, LPC-S, and I provide secure online counseling for adults, adolescents, couples, and families throughout Texas. Many of my clients come to therapy because they are struggling with anxiety, sadness, fear, or emotional exhaustion after experiencing discrimination, traumatic events, or chronic stress.

According to the U.S. Department of Justice, 11,862 hate crime incidents were reported in the United States in 2023. While these numbers reflect crimes reported to law enforcement, their emotional impact extends far beyond the direct victims. Friends, family members, witnesses, and entire communities can experience fear, grief, and a lasting sense of vulnerability.

The good news is that healing is possible. Understanding how repeated exposure affects mental health is often the first step toward recovery.

Understanding How Repeated Exposure Affects Mental Health

When people think about trauma, they often picture a single catastrophic event. In reality, emotional wounds can also develop gradually through repeated exposure to hate, violence, prejudice, or discrimination.

This might include:

• Being the target of racial, religious, or disability discrimination
• Experiencing workplace harassment or bullying
• Enduring online harassment or hateful messages
• Witnessing violence against people who share your identity
• Constantly consuming distressing news or social media coverage

Even if these events don’t happen directly to you, they can still have a powerful emotional impact. Mental health professionals often refer to this as vicarious trauma—the emotional distress that develops after repeatedly witnessing the suffering of others, especially when you identify with those being harmed.

Unlike a brief stressful event, ongoing exposure keeps your body’s stress response activated. Over time, elevated stress hormones can make it more difficult to relax, concentrate, sleep, or experience a sense of safety. Many people describe feeling emotionally drained even when nothing stressful is happening in the moment.

Research from the American Psychological Association (APA) consistently shows that experiencing discrimination is associated with higher rates of anxiety, depression, and chronic psychological stress across many different populations.

As a therapist, I’ve found that people often wonder why they feel so emotionally exhausted despite trying to “stay strong.” The answer is simple: our minds and bodies were never designed to remain

The Emotional Effects of Living with Chronic Fear

Living with ongoing discrimination or repeated exposure to violence can gradually change the way you think, feel, and interact with the world.

You may notice:

• Persistent anxiety or worry
• Feeling emotionally overwhelmed
• Sadness that doesn’t seem to lift
• Difficulty trusting other people
• Increased irritability
• Trouble concentrating
• Sleep problems or nightmares
• Feeling constantly “on guard”

Some individuals develop symptoms associated with post-traumatic stress disorder (PTSD), including intrusive memories, hypervigilance, or avoiding certain places or situations that remind them of painful experiences. Others experience depression as repeated rejection or prejudice slowly erodes their confidence and sense of belonging.

Many people also begin withdrawing from friends, family, or community activities—not because they want to be alone, but because interacting with others feels emotionally exhausting or unsafe.

According to the U.S. Department of Health and Human Services, approximately one in five adults in the United States experiences a mental illness each year, and exposure to traumatic events significantly increases the risk of developing anxiety disorders, depression, and PTSD.

If these feelings sound familiar, please know that they are understandable responses to prolonged stress. They are not signs of weakness, and you don’t have to navigate them alone.

Who Is Most Affected by Hate, Violence, and Discrimination?

Anyone can experience emotional distress after exposure to hate, violence, or discrimination. However, some individuals face these experiences more frequently because of longstanding prejudice or repeated bias throughout their lives.

Children and teenagers who experience bullying or discrimination may struggle with confidence, academic performance, and healthy emotional development. Adults who face discrimination because of their race, ethnicity, religion, disability, sexual orientation, or gender identity often carry a heavy emotional burden that can affect nearly every aspect of daily life.

The emotional impact doesn’t stop with the person directly affected. Family members, close friends, coworkers, and even people who repeatedly witness these events through the news or social media may experience fear, sadness, anger, or helplessness. Communities can also experience collective grief and a diminished sense of safety after highly publicized acts of violence or hate.

The Centers for Disease Control and Prevention (CDC) reports that adverse experiences—including violence and discrimination—are associated with poorer mental and physical health throughout life.

People who may be especially vulnerable include:

• Children and teenagers experiencing bullying or discrimination
• Members of racial, ethnic, or religious minority communities
• LGBTQ+ individuals
• People living with disabilities
• Family members and loved ones of victims
• First responders, healthcare professionals, educators, and others who are repeatedly exposed to traumatic situations

Recognizing these risks isn’t about labeling people as fragile. Instead, it reminds us that everyone deserves compassion, support, and access to quality mental health care when life becomes overwhelming.

How Chronic Stress Can Affect Everyday Life

The effects of prolonged stress rarely stay confined to your thoughts. Over time, emotional pain often begins affecting your work, relationships, physical health, and overall quality of life.

You may notice that it’s harder to concentrate at work, stay motivated in school, or enjoy activities that once brought you happiness. Some people become increasingly withdrawn because trusting others no longer feels easy. Others find themselves constantly anticipating the next upsetting event, making it difficult to relax even during peaceful moments.

Chronic stress can also affect your physical health. When your nervous system remains on high alert for extended periods, symptoms such as these become common:

• Difficulty falling or staying asleep
• Fatigue or low energy
• Headaches
• Muscle tension
• Digestive problems
• Difficulty concentrating
• Increased irritability

Research from the National Institute of Mental Health (NIMH) shows that chronic stress can interfere with sleep, immune function, emotional regulation, and cognitive performance, increasing the risk of long-term mental health concerns.

One of the most difficult aspects of chronic stress is that people often blame themselves. They may wonder why they’re feeling anxious, exhausted, or emotionally overwhelmed when they’re simply reacting to circumstances that would challenge almost anyone. Recognizing these responses as normal reactions to prolonged stress can be an important first step toward healing.

Healthy Ways to Protect Your Emotional Well-Being

While we can’t always control what happens around us, we can take meaningful steps to protect our mental health.

One of the most helpful strategies is setting healthy boundaries around media consumption. Staying informed is important, but spending hours each day reading distressing headlines or scrolling through upsetting social media posts can intensify anxiety and contribute to emotional exhaustion.

Building healthy daily routines can also strengthen emotional resilience. Regular exercise, restorative sleep, balanced nutrition, mindfulness practices, and spending time with supportive people all help your mind and body recover from ongoing stress.

The World Health Organization (WHO) notes that regular physical activity can reduce symptoms of anxiety and depression while improving overall mental well-being.

Other healthy coping strategies include:

• Taking regular breaks from upsetting news and social media
• Practicing deep breathing, meditation, or mindfulness
• Keeping a journal to process difficult emotions
• Spending time with trusted friends and family
• Participating in community or faith groups that provide support
• Seeking professional counseling when stress begins interfering with daily life

As a therapist, I often remind clients that self-care isn’t selfish, it’s an essential part of maintaining emotional health. Small, consistent habits can make a meaningful difference over time, especially when combined with the support of someone who understands what you’re going through.

When Professional Counseling Can Help

There are times when healthy habits and support from family or friends simply aren’t enough. If fear, sadness, anxiety, or emotional exhaustion continues for weeks—or begins interfering with your work, relationships, or daily life, it may be time to seek professional help.

Many people hesitate to start counseling because they believe they should be able to handle things on their own. Asking for help is a sign of strength, not weakness. Therapy provides a safe, confidential space to process difficult experiences, understand your emotions, and build healthier coping skills.

As the sole therapist at Families De Novo Counseling, I provide secure online counseling for adults, adolescents, couples, and families throughout Texas. Whether you’ve experienced discrimination firsthand, witnessed violence, or simply feel emotionally overwhelmed by today’s social climate, my goal is to help you regain a greater sense of safety, resilience, and hope.

Together, we’ll work at your pace to better understand your experiences, reduce anxiety, strengthen coping skills, and help you move forward with greater confidence. Every person’s story is unique, and therapy should be tailored to your individual needs—not a one-size-fits-all approach.

Research from the American Psychological Association consistently shows that psychotherapy helps many people improve their emotional well-being, relationships, and overall quality of life.

Signs You May Benefit From Counseling

Consider reaching out if you have been experiencing any of the following:

• Persistent anxiety or fear that doesn’t seem to improve
• Ongoing sadness, hopelessness, or loss of motivation
• Nightmares, flashbacks, or intrusive memories
• Avoiding people, places, or situations because they no longer feel safe
• Difficulty sleeping or relaxing
• Feeling emotionally numb or disconnected
• Trouble functioning at work, school, or in relationships
• Feeling overwhelmed by repeated exposure to discrimination, violence, or distressing current events

You don’t need to wait until you’re in crisis to benefit from therapy. Many people find that counseling helps them develop healthy coping skills before stress becomes overwhelming.

Moving Forward with Hope

Experiencing hate, violence, or discrimination can leave lasting emotional wounds, but those experiences do not have to define your future.

Healing often begins by acknowledging what you’ve been through and allowing yourself the same compassion you would offer someone you love. Recovery is rarely about forgetting painful experiences. Instead, it’s about learning how to move forward without allowing those experiences to control your life.

If you’re struggling with anxiety, depression, trauma, or the emotional impact of discrimination, you don’t have to face it alone.

At Families De Novo Counseling, I provide compassionate online counseling for clients throughout Texas. My practice is built on the belief that every person deserves to be heard, respected, and supported without judgment. Whether you’re seeking help for yourself, your relationship, your teenager, or your family, I’d be honored to walk alongside you on your journey toward healing.

Taking the first step can feel difficult, but it may also be the beginning of a healthier, more hopeful future.

Frequently Asked Questions