Understanding Mindfulness in Times of Uncertainty
It’s no secret that the world around us is moving quickly, policies shift, headlines change, and communities feel the weight of decisions made far from home. For many people, especially within the Latinx and LGBTQ+ communities, this rapid change can bring a sense of uncertainty, fear, or emotional exhaustion. Whether it’s concerns about immigration, access to care, or simply the feeling of not knowing what’s coming next, the emotional toll is real… even if we don’t always name it.
And while we can’t always control what’s happening in the world, we can choose how we respond to it.
When we use techniques like mindfulness, it doesn’t mean that we must ignore the realities around us. It doesn’t offer a quick fix or pretend things are fine when they’re not. Instead, it gives us a way to pause, breathe, and stay connected, not only to ourselves but also to each other, even in the midst of uncertainty.
What Happens to Our Minds in Uncertain Times?
When life feels unstable, our brains go into survival mode. We might find ourselves constantly checking the news, feeling anxious in our bodies, or becoming more irritable or withdrawn. For communities that have historically faced discrimination or marginalization, these changes can be more than just stress; they can reopen wounds and deepen mistrust.
This is especially true when policies affect the safety, identity, or access to care for you or your loved ones. Whether it’s fear about immigration enforcement, changes to LGBTQ+ protections, or shifts in funding for mental health services, it can feel like the ground beneath us is always shifting.
Mindfulness invites us to come home to the present moment — not to escape, but to stay rooted. Here’s what that might look like:
- Grounding when fear rises. Taking a few breaths with your feet firmly planted, reminding yourself: “I am here, I am safe in this moment.”
- Naming what’s real. Saying to yourself, “This is hard,” or “I feel worried right now,” helps interrupt cycles of denial or numbness and brings compassion to the surface.
- Choosing response over reaction. When anger or fear flare up, a brief pause allows you to move forward with clarity rather than being pulled by panic.
- Honoring your boundaries. Mindfulness doesn’t mean taking on everything. It helps you recognize when you need to rest, disconnect, or protect your energy.
❤️ A Special Note for the Latinx and LGBTQ+ Communities
Many in our communities are living in multiple worlds, navigating cultural identity, belonging, safety, and care. In times of political tension or change, these layers feel heavier. And for many, seeking help or speaking up can be filled with hesitation or risk.
Reminder: Your feelings are valid, and you are not alone.
Creating a space, even five minutes, for you to be still, to breathe, to check in with your inner experience, can be a quiet act of resistance and healing. It reminds you that your wellbeing matters, even when the world feels loud and impossible to handle.
And for providers working with these communities, bringing mindfulness into your clinical or community spaces (through language, ritual, or acknowledgment) can help people feel safer, seen, and empowered.
We gift you this practice… for you who are looking to be present (communities, patients, or even providers)
Try This: A 3-Minute Anchor Practice for Uncertain Times
- Sit or stand comfortably, letting your hands rest where they feel most at ease.
- Bring your attention to your feet or your seat — feel your connection to the ground.
- Take a slow inhale through the nose, and a soft exhale through the mouth. Repeat gently for three breaths.
- On each exhale, say quietly to yourself:
- “This moment is mine.”
- “I choose to be here.”
- “I can meet this with care.”
Do this practice daily, or anytime the world feels like too much.
References
- American Psychological Association. (2023). Stress in America™ 2023: The state of our nation.
- Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125–143.
- Centers for Disease Control and Prevention. (2024). Mental health and LGBTQ+ populations. U.S. Department of Health & Human Services.
- Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
- National Alliance on Mental Illness. (2024). Latine/Hispanic community and mental health.