We asked a therapist how to stay calm and strong right now

In just three months, the Trump administration’s policies have triggered widespread alarm among people of color, with diversity initiatives dismantled, deportations escalating, and federal jobs and funding abruptly cut. While these stressors aren’t new, they’re compounded by institutional support being pulled back. Meanwhile, access to culturally competent mental health care remains uneven.

Epicenter NYC spoke with Dr. Ryan DeLapp, a psychologist and director of the Racial, Ethnic and Cultural Healing (REACH) program, which is designed to help BIPOC individuals manage racism-related stress and build resilience through culturally responsive, evidence-based care. It’s a therapy initiative under the Ross Center, a private mental health practice with offices in New York, Virginia, and Washington, D.C.

Dr. DeLapp recently authored “Empower Yourself Against Racial and Cultural Stress,” a book for teens and young adults.

This conversation has been edited and condensed for clarity. The TL; DR version: Lean into community. Prepare for — and consider the costs of — taking action. And take a BEAT — read on for what that means.

Dr. Ryan DeLapp is building culturally responsive care and helping BIPOC youth turn stress into strength. Photo courtesy of Dr. Ryan DeLapp

Ambar Castillo: What’s one takeaway in your work with Black youth and other communities of color right now?

Ryan DeLapp: It’s not a one-size-fits-all approach. We are unique individuals. Even though we may share qualities—similar backgrounds, similar skin color, cultural experiences—we each have our own way of processing stress. I think it’s important in my work, and for other clinicians, not to make assumptions like: I know exactly how you’re doing. I know exactly what you need. More than anything, it’s about being a better listener rather than jumping in with solutions. That has been a really fruitful way of approaching this topic.

AC: Are there common mental health challenges that tend to come up when people feel targeted by harmful policies or systems?

RD: When you feel under attack or under threat—when your safety and basic needs are being jeopardized—it’s natural to feel anxious and worried, or unsure about where to access what you need. That anxiety can show up in different ways:

Physical symptoms, like feeling overwhelmed, tense, or on edge
Emotional symptoms, like sadness, hopelessness, or irritability
A sense of powerlessness, especially if support systems are being taken away

AC: When do you know you need mental health support if you haven’t been diagnosed with anxiety or depression?

RD: In the early stages of therapy, I teach people to listen to themselves—especially to their body and emotions. I use an acronym: B.E.A.T., like the beat of a song:

B – Body sensations: Notice how your body feels—your heart rate, breathing, tension. Are you tense? Heavy? Light?
E – Emotions: Take time to name your emotions. If you’re unsure, Google an “emotion wheel” to build your vocabulary.
A – Actions/Urges: What do you tend to do when you’re overwhelmed? Clean? Scroll online? Zone out? These patterns are important to notice.
T – Thoughts: Are your thoughts stuck in the past or future? Are you dwelling on what ifs or regrets? This can get in the way of being present and relaxed.

Taking a “beat” can help you catch signs that something’s off and that you might need support.

AC: How can people validate their stress and worry—especially when it feels like the world is falling apart—but not get stuck in a negative spiral?

RD: It starts with protecting your peace. That means acknowledging when your peace is unsettled and giving voice to that. It also means setting limits—like reducing how much news or social media you’re taking in, especially when it’s just worst-case scenarios being repeated.

Lean into your community. Find people who affirm you and make you feel safe and appreciated. In times when your value is being questioned, having that validation is powerful.

AC: What if someone feels isolated and doesn’t have that support system right now? How can they build it back up?

In my book ”Empower Yourself Against Racial and Cultural Stress,” I talk about a practice called filling your wellness buckets. There are four:

Physical wellness – Maintain basics like sleep, exercise, and nutritious food.
Social connection – It doesn’t have to be in-person. Text someone. Set up a call. Be honest with people about how you’re really doing.
Fun and enjoyment – Find moments of joy, even small ones. Revisit activities that once made you smile.
Progress and purpose – Do something that gives you a sense of accomplishment, even if it’s just folding laundry or organizing your space.

These routines help keep your mood afloat when the world feels unstable.

AC: You mentioned progress and purpose—how can young people identify and use their strengths in this moment? How can we be more useful instead of feeling helpless?

RD: First, we need to redefine what we mean by “strengths.” It’s not about being world-class at something. A strength is any ability that helps you take a meaningful step toward a goal. Maybe you’re great at organizing, budgeting, listening, or using humor to connect. Think about what comes naturally to you—and how you can use that to support something bigger than yourself.

Also, don’t go at it alone. Look around your community—are there groups or people doing work you believe in? Partnering with others can help turn that strength into action.

AC: What are some safe, meaningful ways to take social action without burning out or putting yourself in harm’s way?

RD: Social action comes in many forms. It can be public protests or joining big organizations—but it can also be hosting conversations in your community or creating safe spaces for others. The key is finding what aligns with your strengths.

But be mindful: social action can come with costs—and it’s important to plan for them:

Social costs – Will this lead to confrontation or isolation?
Resource costs – Could you lose access to income or stability?
Safety risks – Is your physical safety at risk?
Emotional toll – Are you ready for the emotional impact of being the “squeaky wheel”?

Coping means preparing. Maybe that’s talking to a lawyer to know your rights. Maybe it’s building a support network to turn to afterward. Maybe it’s applying for another job before speaking out at work. All of this helps you stay grounded while making change.

AC: Can you tell us about your book?

RD: The book began in 2020, when I was working in the Bronx with youth who wanted to talk about the events happening around them—like the murders of Breonna Taylor, Ahmaud Arbery, and George Floyd. As a clinician, I wanted to respond to what they were experiencing, but I noticed not every young person wanted to talk about the same things, or even process them in the same way or for the same amount of time.

The central concept in the book is empowerment—specifically what I call “empowered coping.” That idea of helping people figure out their “I can.” When someone is affected by something painful or unjust, I want to help them explore: what are my options? What steps can I take that are meaningful and within my control?

That came from my own upbringing. My parents, grandparents, and extended family—many of whom worked in social services or community work—instilled in me the importance of knowing that even when you feel backed into a corner, you can still choose how to move forward. It’s not about ignoring the injustice or pain; it’s about balancing compassion for what you can’t control with action around what you can.

AC: It sounds like a powerful message of agency, especially for people who may feel like they have little control—over systems, over leadership decisions, or over how they’re treated.

RD: Exactly. One of the greatest forms of resistance is refusing to let the world rob you of your sense of agency. And while that agency can be challenged, grasping onto it—no matter how small—can still lead to powerful outcomes.

AC: What are some common misconceptions you see about anxiety or racial/cultural stress that you try to help people unlearn?

RD: One major misconception is this idea that being aware of racism or injustice somehow makes you immune to it emotionally. People often say things like, “I don’t understand why this is still getting under my skin,” or “I should be stronger than this.”

Understanding the system doesn’t mean you’re unaffected by it. That’s part of your humanity—being impacted by injustice, by uncertainty, by violence or threat. And when people suppress those feelings because they think it makes them weak, they actually cut themselves off from the support they need.

One of the things I try to do—both in the book and in my work—is help people reframe those reactions as a sign of humanity. When you can acknowledge your pain with compassion, you’re more likely to seek out the support you deserve and give yourself a chance to heal.

To learn more or get support, you can reach out to the Ross Center—which has locations in D.C., Virginia, and New York—through its website. The REACH program offers free 15-minute consultations and supports both individuals and community organizations in creating healing, culturally responsive spaces.

Below are a couple other mental health resources focused on youth and BIPOC in NYC. Feel free to drop us a line at hello@epicenter-nyc.com to suggest other resources we should include.