By Rachel Pinto, MS, LPC-S

In recent news, the tragic death of Nex Benedict in Oklahoma has once again brought to light the devastating impact of hate crimes on individuals and communities. Such events can leave many of us feeling overwhelmed, scared, angry, and deeply saddened. Coping with these intense emotions in the aftermath of a hate crime is essential to our mental and emotional well-being. Here are five coping strategies to help you navigate through these difficult times:

1. Seek Support: Reach out to friends, family, or a therapist for emotional support. Talking about your feelings with someone you trust can help you process your emotions and feel less isolated. Remember, you are not alone in your pain, and it’s okay to seek help.

2. Practice Self-Care: Take care of yourself physically and emotionally. Engage in activities that bring you comfort and joy, such as exercise, meditation, art, or spending time in nature. Eating well, getting enough sleep, and staying hydrated are also essential for maintaining your well-being during challenging times.

3. Limit Exposure to News and Social Media: While staying informed is important, constant exposure to news and social media coverage of traumatic events can intensify feelings of distress. Set boundaries for yourself and take breaks from consuming information that triggers negative emotions. Choose reputable sources for news updates and limit your exposure to graphic content.

4. Engage in Positive Action: Channel your emotions into positive action. Advocate for social justice, support organizations working to combat hate crimes, or participate in community events that promote unity and inclusivity. Taking a stand against hate can help you regain a sense of empowerment and purpose in the face of adversity.

5. Practice Mindfulness and Grounding Techniques: Connect with the present moment through mindfulness practices such as deep breathing, guided imagery, or progressive muscle relaxation. Grounding techniques, such as focusing on your senses or using calming affirmations, can help you stay centered during moments of distress and anxiety.

Remember that healing is a journey, and it is okay to seek professional help if you are struggling to cope with your emotions. Your mental health is a priority, and seeking support is a courageous step towards self-care.

For more information on coping with feelings after a hate crime, we recommend visiting the following reputable sources:

1. The American Psychological Association (APA): The APA offers resources on coping with trauma and promoting resilience in the face of adversity. Visit their website at for valuable information and support.

2. National Alliance on Mental Illness (NAMI): NAMI provides insights on mental health concerns and offers guidance on coping strategies for challenging situations. Explore their resources at to access helpful tools and support.

3. Crisis Text Line: If you need immediate emotional support, you can text HOME to 741741 to connect with a crisis counselor. Crisis Text Line offers confidential assistance for individuals experiencing emotional distress or crisis situations.

Remember, it is normal to experience a range of emotions after a hate crime, and you are not alone in your feelings. By practicing self-care, seeking support, and engaging in positive coping strategies, you can navigate through this challenging time with resilience and strength.

Take care of yourself, reach out for help when needed, and remember that healing is possible.