Psychology Of Xenophobia And How It Affects Everyone

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 has far-reaching impacts, often targeted at 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 the psychology of xenophobia?

Xenophobia is defined as a fear and hatred of foreigners, strangers, or those in a group different from one’s own. This fear 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 word includes 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.

Is xenophobia a mental illness?  

Xenophobia is not a mental illness listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). This term does not describe a specific phobia or anxiety disorder. Instead, the label is cultural and refers to one’s attitudes and behaviors toward people they or their culture deems “foreign” to their group. Xenophobia can be challenged and changed with attempts to educate oneself and others. Partaking in xenophobic behaviors is a choice that one makes.  

How does xenophobia impact others? 

Xenophobia can have far-reaching mental and physical health impacts on 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 widespread scale, such as in a government, bias toward “outgroups” can lead to policies restricting 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.

The mental health impacts of facing xenophobia

Those who face xenophobia in any way may be at risk of mental health conditions like depression, anxiety, and post-traumatic stress disorder (PTSD). Being “othered” or isolated from one’s community may also lead to stress, loneliness, and distrust. Xenophobia can also occur between children, and in the case of bullying, children may be at a higher risk of depression and PTSD.

How to avoid xenophobia

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

Educate yourself

Educate yourself on the definition of xenophobia and ways this type of oppression might be occurring in your community or personal life. Learn more 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 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 to improve mental health

Expand your social circle by talking to and making 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 showings from people of different cultural backgrounds. 

How to cope with xenophobic fear aimed at you 

If you’re facing xenophobia from someone in your life or community, you’re not alone. The mental health impacts of this form of oppression can be challenging to cope with. A few ways you may be able to work through your feelings and thoughts include the following:

• Practicing mindfulness and meditation
• Journaling about your experience
• Turning your experience into art (painting, poetry, sculpting, etc.)
• Connecting with others from your community
• Volunteering with a non-profit, such as an immigration rights organization
• Reading books about people from your community
• Practicing self-care
• Spending time in nature
• Connecting with your spirituality or religion, if relevant
• Talking to someone you love about your experiences
• Reaching out to an advocate
• Going to a support group
• Organizing your own event, such as a fundraiser or group meetup
• Exercising
• Talking to a mental health professional 

Finding a therapist to address the psychology of xenophobia

Xenophobia can deeply affect mental health, making it essential to find a therapist who understands its psychological impact. Talking to a therapist may be helpful if you’re facing the impacts of xenophobia. However, some may be nervous to seek a therapist in their area. In these cases, an online therapy platform like BetterHelp may be more accessible. Through an online platform, you can also specify if you’re interested in speaking to a BIPOC or LGBTQ+ therapist, which may be helpful if you have unique experiences as a marginalized individual. Online platforms are also often more cost-effective than in-person therapy.

Since depression and anxiety are common mental health impacts of xenophobia, bullying, and oppression, online therapy may be uniquely equipped to offer support. One study found that online interventions were more effective than in-person options in reducing symptom severity in these conditions and offered a greater quality of life for participants.