The Mental Health Impacts of Xenophobia (Fear Of Strangers)

When a person reacts with hatred, fear, or misunderstanding in response to meeting or interacting with someone from a different identity group than their own, they might be expressing xenophobia. Xenophobia can have a far-reaching impact on refugees, racial minorities, immigrants, and other cultural or identity-based groups. Understanding xenophobia may help individuals notice it and stand up against hate and oppression in their own lives. If you are facing xenophobia from others, you may also find ways to receive support and cope with the impacts.  

What is xenophobia?

Being fearful of others may stem from a belief that those who are part of a foreign identity group or culture are a “threat” or “harm” to one’s own group. The meaning of xenophobia is derived from the Greek words xeno (stranger) and phobos (fear).

Xenophobia may result in discrimination, bullying, and, in some cases, violence. Types of xenophobia include cultural xenophobia and immigrant xenophobia. Cultural xenophobia is dislike or fear aimed at a cultural or ethnic group. Islamophobia and anti-Semitism are two forms of cultural xenophobia. Immigrant xenophobia occurs when hatred and fear are aimed at immigrants from another country. Xenophobia might be combined with other forms of oppression, like racism.

A brief history of xenophobia

Xenophobia is a modern concept coined in the late 19th century, and has been a foundational element in American nation-building, used politically and socially to define "American" identity by excluding "others." Examples of xenophobia in American history include, but aren’t limited to:

• Anti-indigenous xenophobia during settler colonialism
• Discrimination against Jews and Mexican Americans during the Great Depression 
• The internment of Japanese Americans during World War II
• Institutionalized racism against the Black population through “Jim Crow” laws 

Today, immigration and refugee policies in the US have shifted toward intense restrictionism, mass deportation, and the erosion of asylum norms. Rhetoric has become highly polarized in recent years, with a significant push toward dehumanizing language, while immigration policies aim to limit legal avenues, including asylum for refugees, to historically low levels.  

Xenophobia and racism: Overlaps and distinctions 

Racism and xenophobia are distinct but often overlapping forms of discrimination rooted in prejudice. Xenophobia refers to fear or hatred of foreigners, strangers, or anyone considered an “outsider.” Racism is defined by prejudice, discrimination, or antagonism directed against someone of a different race or ethnicity. This racial discrimination is typically based on a belief in innate racial superiority, and has targeted a number of populations in the US, including, but not limited to, Asian Americans, African Americans, and Latinx and Indigenous populations. Xenophobia often intersects with and magnifies other forms of bigotry, frequently merging with racism, religious bigotry, and discrimination based on gender and sexual orientation.

How does xenophobia impact others? 

Xenophobia can have far-reaching impacts on the physical and mental health of those targeted. Behaviors inspired by xenophobic sentiments may sometimes lead to violence or bodily harm. However, any xenophobic comment or belief can harm others. Even “jokes” or comments made in passing may be heard by another person and lead to adverse mental health impacts.

On a sweeping scale, issues like government bias toward “outgroups” can lead to policies restricting the human rights an entire group. Access to healthcare, legal representation, and resources can also be impacted. Extreme cases of xenophobia include genocide and isolation of groups. Domestic and foreign policies can also be swayed by xenophobia, leading to widespread rejection of certain groups, sometimes to the point of laws that prohibit entrance to a country.

Psychological impacts

Being “othered” or isolated from one’s community may also lead to stress, loneliness, and distrust. Xenophobia can also occur between young people, and in the case of bullying, children and adolescents may be at a higher risk for depression and PTSD.

Real-world impacts of xenophobia on groups and communities

In addition to hate crimes and explicit slurs, books and oral histories reveal how xenophobia can show up in the daily life of real people. For example, students and young people may face social exclusion and silent distancing (being tolerated but never included). Refugees and asylum seekers might face institutional barriers, and majority/minority tensions may give rise to cultural suspicion in the form of accent policing or name discrimination. 

How xenophobia manifests in policy and institutions

Structural discrimination, restrictive immigration policies and laws, and unequal access to public services (often justified as protecting national identity or resources) are all examples of how xenophobia infiltrates governments and societies. It appears in discriminatory hiring/housing, heightened surveillance of specific groups, and exclusionary rhetoric by officials, which institutionalize the exclusion of immigrants, refugees, and minorities. Such policies and behaviors often border on–or result in–human rights violations, with the United Nations playing a key role in addressing them. 

Everyday discrimination and public sentiment

Individuals may experience subtle acts of unfair treatment in their daily lives according to negative stereotypes. For example, they may receive poorer service or perceived disrespect in daily interactions. While the focus of discrimination can affect all groups, this widespread issue disproportionately impacts marginalized populations, with Black Americans experiencing the highest rates of frequent, daily mistreatment. 

Addressing xenophobia: Prevention and response 

A dual approach of immediate, supportive response to incidents and long-term, proactive prevention can help individuals, communities, and societies combat xenophobia. Effective strategies include supporting survivors, strengthening hate crime laws, promoting inclusive narratives, and education to challenge prejudice. Solidarity, community-led initiatives, and holding leaders accountable are critical for fostering social cohesion and reducing fear. 

Education, contact, and anti-bias work

Education about different racial, ethnic, and cultural groups is the first step in cultivating welcoming environments and fostering systemic change. For young people, this may include using oral histories of refugees to document individual, firsthand experiences. Inclusive, story-driven curricula in schools can provide further information about individuals and cultures experiencing discrimination resulting from xenophobia.

Policy and human rights approaches

A multi-layered approach combining international law, national policies, and human rights frameworks can give refugees and migrants full equality and protection regardless of status. For example, The United Nations Refugee Agency (UNRA) principle of non-refoulment prohibits returning refugees to territories where their life or freedom is threatened based on race, religion, nationality, or social/political group. ICERD (International Convention on the Elimination of All Forms of Racial Discrimination) and IOM/UNHCR guidelines also promote anti-discrimination legislation, social integration, and legal accountability for bias-motivated violence. 

Mental health and community healing

Culturally responsive, community-based mental health initiatives, such as peer support groups and trauma-informed training, are vital for helping refugees and minorities feel safe and included. Effective approaches prioritize community-led design to ensure linguistic appropriateness, reduce stigma, and foster long-term, holistic recovery, allowing individuals to live, work, and bond in the area.

Self-care for healing

The mental health impacts of xenophobia can be challenging to cope with. If you’re facing discrimination in your daily life, there are a few ways you may be able to work through your feelings and thoughts

• Practicing mindfulness and meditation
• Journaling about your experience
• Turning your experience into art (painting, poetry, sculpting, etc.)
• Spending time in nature
• Connecting with your spirituality or religion, if relevant
• Going to a support group

Therapy for culturally related challenges

Talking to a culturally competent mental health professional can help individuals experiencing mental health issues resulting from racism and discrimination. If you or someone you know needs help, reach out to a support organization in your area. Many people choose to attend online therapy sessions, as well, particularly if they don’t have geographical access to a therapist. Platforms like BetterHelp provide effective, culturally competent care from experienced, licensed, mental health professionals–all from the comfort of home on a schedule that fits your needs. Additionally, BetterHelp therapy is often more affordable than conventional in-person treatment, with some providers offering financial assistance to those who qualify.

What you can do about xenophobia

Xenophobia often has roots in societal messages from political leaders, lawmakers, and public figures. If you have been exposed to xenophobia, have a desire to support others, or want to combat xenophobia in your own behavior, consider the following steps:

• Educate yourself

Educate yourself on xenophobia and ways this type of oppression might be occurring in your community or personal life. Gather further information about other groups by reading books, journals, and studies. You might read a book or listen to a podcast by someone from a community other than your own on how xenophobia or other forms of oppression impact them. 

• Learn about other cultures to reduce attitudinal xenophobia

Learning about other cultures might involve visiting a museum, learning a new language, talking to people from that culture, or learning how certain policies negatively impact a group. You might also attend a lecture, volunteer to support a non-profit, or look for ways to be present for and give back to all members of your community.  

• Stand up to xenophobia and don’t interact with hate. 

When you hear someone else partaking in xenophobia through their comments, jokes, or online posts, let them know you don’t find their viewpoint funny. In addition, avoid interacting with hate by not reacting to xenophobic media online and avoiding relationships with people who are spreading harmful messages. Let others know you have zero tolerance for this type of behavior. 

• Be open to change and challenge xenophobic attitudes.

In some cases, people's viewpoints, including xenophobic attitudes, were taught to them by their parents, teachers, or community. Unlearning these messages can be difficult for some. Being open to learning new ideas may help you address this barrier. However, don’t expect those in a specific group to have the resources to teach you. Make efforts to teach yourself and be open to the lessons you may find. 

• Talk to people who are different from you 

Expand your social circle by talking to and forming friendships with people from various backgrounds. You might be able to join a multicultural club or language exchange group in your city. You could also attend performances, art showcases, and film screenings by people from different cultural backgrounds. 

Resources and further reading (New resource box)

For further information and resources on how you can help support human rights and combat xenophobia, reach out to the United Nations Human Rights Office (OHCHR), Amnesty International, or the National Association for the Advancement of Colored People (NAACP). These entities focus on legal advocacy, policy reform, and public awareness, such as the #NoToHate campaign, to protect vulnerable populations, migrants, and marginalized communities from violence and prejudice. The Harvard Kennedy School Library has also published a racial justice, racial equity, and anti-facism reading list highlighting racism’s history in the US, cultural attitudes on race, and what you can do to combat racism right now.