Navigating the Emotional Impact of Hinduphobia 

*Note: Below is general advice from a professionally-certified therapist. However, this is in no way a substitute for professional mental health care. If you or someone you know is experiencing a mental health crisis, please consult a mental health professional.

Being at the receiving end of identity abuse is a traumatising experience. A religious-spiritual belief system forms part of one’s core identity and any act of infringement on it takes a toll. While each one of us responds differently, it is important to take care of ourselves as we get exposed to abuse. Such attacks, whether personal or systemic, along with the erasure of pain, marginalisation of the felt and lived experience, can lead to difficult experiences ranging from loss of self-confidence and self-esteem to loss of agency and post-traumatic stress.  Simple day-to-day experiences can be painful, or even ignored — for e.g., hiding your Hindu identity, being cagey about or downplaying your festivals in the name of ’social justice’, refraining from wearing your sacred symbols for fear of censure, etc. These daily experiences lead to loss of conviction and may damage self-identity.  

Remember, Hinduphobia is not your fault. You have a right to be in this world as a child of this Prakriti. It is both your responsibility and your right to honour your traditions, customs, culture and identity. Below are some areas you can explore to support yourself and your loved ones. These are neither sequential nor mutually exclusive — proceed with them in whatever way makes sense for you.

  • a. Acknowledgement of Inner Defence Mechanisms

    Our socialisation often prejudices against trusting our primary defence impulses — fight, flight, freeze. If you find yourself in a situation where you feel threatened and vulnerable, try to go with the impulse that presents itself to you first. Remember that they exist for an evolutionary purpose. Of course, they do need adaptation to our times, but honouring them is the starting point of respecting ourselves. 

    • Flight: if you feel it is safer for you to walk off from an offending situation, then consider doing it, or at least mentally imagine doing so, if you cannot do so immediately. Moving away from a vitriolic space offers the psycho-somatic system to take a break from the situation, reassess psychological safety and respond. 

    • Fight: While physical brawls are not something we wish to enter into, stating your own truth loud and clear is equally respecting the fight instinct. Therefore, if you feel called upon to, do state your point. Truth need not be loudest, but it is often the firmest. 

    • Freeze: It is possible that you may sometimes find yourself like a deer in a headlight situation. If you do end up in such a situation, know that it is ok to have such an experience. 

    If you do act out of primary defence mechanisms, remember that they exist to help us survive. Listening to them and honouring them by appropriate action is respecting that deep part within us that keeps us alive. Shame and Guilt are often associated with our primary responses. Do take your time to work through these.

    b. Acceptance of / Non Denial of Emotions and Feelings

    Some of us have a hard time accepting our emotions and feelings, more so because they are mushy, illogical and contradictory. Many of us grow up marginalising these, more so in the linear, productivity oriented societies and utilitarian education systems. Acceptance of our emotions and feelings is much needed for us to move forward. Acceptance does not mean you are bound to act them out, but recognising them is honouring the impact they have on our systems.

    Remember that your feelings are legitimate, even if they are contradictory. You may experience the same person as otherwise kind and helpful, but be at the receiving end of abuse. Likewise, you may be grateful to the university and like your friends, but you may also feel hurt, angry and upset with the institutional mechanisms there. It is important for you to honour your feelings and the wholeness of your experience. Not doing so is a spiritual bypass. 

    Give yourself enough time for them to work through your emotions and feelings. If you feel you need help to identify your feeling(s) reach out to trusted friends, family, elders, or family Purohit or āchārya. If you feel trapped and overwhelmed, consider taking safe professional support from someone who might understand (or at least respect) your Hindu identity.

  • The power of the group lies in its ability to provide us with a sense of safety where we can relive and relieve ourselves of what bothers us. 

    a. Family, Friends, Elders

    Engaging with trusted members of your family and friends is often a helpful process for many. Elders often have seen the world and its ways and consider reaching out to someone who you feel might be a good sounding board for you. 

    b. Peer / Community Support Group

    Reach out to your local / online community support group for support. If you do not belong to one, do your research in finding ones you resonate with. 

    Understanding Hinduphobia, Hindu Students Council, and Hindu YUVA are all safe spaces for you to share your experiences and find resources to support you.

  • Personal Work is indispensable for standing up for ourselves, our tradition and our Dharma. 

    a. Personal Sādhanā

    Do take out time daily for your own Sādhanā, including practices of pranayama, dhyanam, and yoga asana. Read our texts to see how our tradition might deal with a situation you are experiencing. Speak with your family purohit or āchārya on what might support you through difficult times.

    b. Journalling

    Maintaining a private journal is a helpful part of individual work. Noting down the events, thoughts, feelings, sensations, emotions, helps not only to untangle the web of connections, but also to process the residual impact of the event / situation / experience. The most potent antidote is knowledge — gained from tradition and your personal experience. 

    c. Drawing Boundaries

    As part of your personal situation assessment, consider any boundaries that you may have to draw / redraw. Each one of us is unique and has an inner sense of our capacities for resilience. Not entering into similar situations, or venturing with your allies is taking care of your own personal boundaries. You have a right to psycho-somatic-emotional safety. 

    d. Personal Therapy

    Should you find your situation bothering you more than you anticipated, or have unpleasant psycho-somatic experiences lasting longer than 48 hours, consider exploring personal therapy. Needless to say, physical symptoms require a trip to the doctor, but because the physical and psychological are often concurrent, psycho-therapy grounded in spiritual principles is an avenue you may wish to explore. Do take your time in checking out a therapist who is also respectful of your religious-spiritual being.

  • If either your personal life history, or family / community history involves trauma and abuse, remember to take care of your personal well-being. Personal, Familial, Intergenerational trauma leaves scars that are debilitating, disempowering and self-alienating. At the same time they also offer an opportunity for accessing deep inner strength and conviction. In addition to what supports you above, find time to engage with your own history, and work with therapists / support groups that work with these areas. 

Addressing Hinduphobia: A Step-by-Step Guide

Experiencing or witnessing Hinduphobia—whether overt or subtle—can be disorienting, painful, and isolating. This guide offers a clear set of steps to help you care for yourself, document what occurred, and take thoughtful, grounded action.

Step 1: Care

Prioritize your well-being. Experiencing or witnessing an attack on your identity, tradition, community, or ancestry can deeply impact your nervous system and emotional health. Take time to breathe, ground yourself, and connect with practices or people that support your resilience.

Step 2: Document

Keep a clear and detailed record. Take screenshots, save emails, download syllabi, and log dates, times, and summaries of incidents or conversations. After any verbal exchange (such as a phone or Zoom call), send a follow-up email summarizing what was discussed—this creates a written record.

Step 3: Confide

Talk to someone you trust. Whether it’s a friend, mentor, teacher, or relative, sharing your experience can reduce feelings of isolation and help you process what happened. If you later report the incident, it may be helpful to note whom you spoke to and when.

Step 4: Assess

Reflect on and unpack what occurred. Review the Working Definition of Hinduphobia and examine how the incident fits that pattern. What assumptions or statements were made? What impact did it have? A trusted confidant can often help you name and frame what felt off or discriminatory.

Step 5: Understand Your Rights

Know the protections available to you. Familiarize yourself with your institution’s anti-discrimination policies, grievance procedures, and student or employee rights. In the U.S., religious discrimination is prohibited under Title VI and Title VII of the Civil Rights Act.

Step 6: Communicate

Engage, if safe and appropriate. If you feel able, consider reaching out to the individual involved to share how the incident impacted you and why it was problematic.

Important: If the person has a history of dismissing or denying Hinduphobia, be prepared for resistance or gaslighting. Still, a good-faith effort at dialogue can demonstrate your integrity—and may generate documentation that’s useful later. If possible, have a witness or keep written records of all exchanges.

If the person is open to dialogue, invite them into a deeper understanding. Many people perpetuate Hinduphobia not out of malice, but because they have been misinformed—and told that doing so is a form of justice. This doesn't excuse the harm, but it reminds us how widespread and normalized these narratives have become.

Step 7: Take Action

Report the incident through appropriate channels. Contact your institution’s diversity office, equity office, Title VI/Title VII coordinator, or another designated administrator. You may also choose to file a complaint with the Office for Civil Rights (OCR) at the U.S. Department of Education.

Continue to document each step of the process—who you spoke with, what was said, and when.

Why is Hinduphobia underreported?

There are many reasons why incidents of Hinduphobia go unreported. These reasons are often deeply personal, cultural, and institutional…and entirely valid. Understanding these barriers helps explain the silence that often surrounds anti-Hindu bias and can support more compassionate, informed responses.

1. Pressure to Assimilate

Many Hindu Americans are first- or second-generation immigrants. In the interest of fitting in, families may downplay discrimination to avoid conflict or discomfort. Children are often advised by parents to laugh things off, stay silent, or avoid drawing attention—especially around peers from dominant religious or cultural groups.

It’s okay to need belonging. You are not “weak” for avoiding conflict. Trust your timing. Just know that you are allowed to name harm, even when others around you don’t.

2. Fear of Jeopardizing Immigration Status

Some Hindus may hesitate to speak up because they fear antagonizing someone in a position of power who could impact their immigration status. This is especially true in professional or academic contexts. (See our section on Immigration Concerns for more technical guidance.)

You deserve safety and dignity. If this fear resonates, you are not alone. Seek trusted legal or institutional guidance when possible, but never feel pressure to act at the cost of your peace or security.

3. Desire to Give the Benefit of the Doubt

Because so few Americans are educated about Hinduism, many Hindu Americans assume that ignorance, not malice, is behind discriminatory comments or behavior. This instinct to excuse or explain away harm often leads to underreporting.

Discernment is not judgment. You can both give people grace and still recognize when something isn’t okay. It’s possible to hold complexity without minimizing your own experience.

4. Fear of Retaliation

Some remain silent because they’ve heard of other Hindus being mocked, gaslit, or penalized after reporting. This fear is not unfounded, and contributes to a culture of silence.

Self-protection is wisdom. You get to choose when (and whether) to respond. Take your time. Healing and clarity often come before action.

5. Belief That Reporting WoULDn’t Help

Many Hindus feel discouraged by the perception or lived experience that reporting bias or discrimination leads to little or no institutional accountability. The emotional labor of naming harm, only to be ignored, can feel worse than staying quiet.

You’re not imagining it. Many systems are not yet built to understand Hinduphobia. But naming it—even just to yourself or to a confidant—is already a form of truth-telling.

6. Peer Discouragement

Some are actively advised by their peers—including other Hindus—not to report, for fear of “making things worse,” drawing negative attention, or appearing overly sensitive.

Their fear doesn’t invalidate your clarity. You don’t need permission to feel what you feel. Take what serves you from others’ advice—and leave the rest.

7. Normalization of Hinduphobia

Hinduphobia is so deeply embedded in curriculum, media, and public discourse that even many Hindus struggle to name it. Distortions of Hindu and Indian history are taught in both diaspora and Indian schools, leading to confusion about what’s actually biased versus what’s considered "just fact."

If something doesn’t feel right, trust that instinct. You don’t need all the historical evidence to know when something is off. Your discomfort is a form of intelligence.

8. Lack of Institutional Recognition

Because Hinduphobia is not officially recognized by most institutions or DEI frameworks, many don’t know how—or whether—it “counts.” This erasure contributes to continued misunderstanding and invisibility.

Just because they don’t name it, doesn’t mean it isn’t real. Language takes time to catch up with lived reality. You are still allowed to speak your truth.

9. Misrepresentation in Public Discourse

Hinduphobia is often dismissed as a “political agenda” or a term coined by “extremists.” This creates additional pressure not to speak up, for fear of being misunderstood or accused of bad faith.

You don’t have to prove your integrity to anyone. Your experience isn’t invalid just because it’s politically inconvenient. Speak when—and how—you feel safe.

10. Uncertainty About Reporting Processes

Many people don’t know what their institution’s discrimination and grievance procedures are, or whether religious bias falls under them. This lack of clarity becomes a major barrier.

You don’t have to do this alone. If and when you’re ready, ask a trusted colleague, mentor, or support org to help you understand your options. But you’re under no obligation to act.

11. Trauma and Emotional Exhaustion

Reporting Hinduphobia can be retraumatizing, especially when incidents are personal, emotionally intense, or professionally harmful. Many avoid reopening wounds to protect their mental health.

Your nervous system matters. Pause. Do sadhana. Heal. Reporting is not the only form of resistance. Sometimes rest is the first layer of a boundary.

12. Self-Doubt

Hinduphobia often comes in subtle, coded forms. It’s common to question whether what you experienced “really counts.” You may wonder: Was I the target? Was I imagining it? Am I overreacting? That uncertainty can be paralyzing.

You are not imagining things. Gaslighting—internal or external—is part of how systemic bias operates. Give yourself space to reflect, write, talk to someone safe. Clarity grows with compassion.

Remember…each time we name what has long been ignored, we help push the needle—gently but unmistakably—toward visibility, dignity, and truth. Even if you’re not ready to take formal action, just acknowledging what happened is a step. Telling a friend is a step. Writing it down is a step. Each step matters. You don’t have to do everything all at once—but know that you are not alone, and your clarity contributes to a larger shift already underway.