The news cycle feels like a relentless tempest. Headlines scream, social media buzzes with conflicting narratives, and the future seems shrouded in uncertainty. It’s no wonder anxiety is spiking. In a tumultuous world, finding a sense of calm can feel like searching for a lighthouse in a hurricane. Challenging. But not impossible.
Many of us experience a collective anxiety, a shared sense of unease fueled by global events. Whether it’s political instability, environmental concerns, economic fluctuations, or public health crises, the weight of the world can feel overwhelming. This anxiety manifests in various ways: sleepless nights, racing thoughts, physical tension, and a general sense of dread.
So, how do we navigate this turbulent landscape without being swept away?
Stay informed but don’t jeopardize your mental health
This can be easier said than done when it feels like there’s a new, confusing update every few minutes. The balance between knowing what is happening and keeping your peace of mind is delicate. Psychologists say that continual exposure to negative news can lead to anxiety and Headline Stress Disorder. A few tips:
- Be connected but not consumed: Schedule news breaks, where you don’t check up on any world events. Spend these moments thinking about yourself and your needs or about loved ones. You could dedicate this time to a hobby–something you love to do or something you’ve always wanted to try.
- Get your news from trusted sources. There is SO much information out there. But it’s not always accurate, and often it’s presented in a way meant to elicit emotional reactions, which is not good for your mental health.
- Instead of taking news breaks, you could schedule a time to catch up on the news each day. Keep your consumption to that time.
- Consider taking breaks from social media, which can often be a breeding ground for negativity and misinformation.
- Use alerts and notifications. Depending on how you’ve chosen to consume news, these would work in different ways. If you decide to take a break from news, set alerts from trusted sources so that you can know when something major happens. If you’re scheduling time to catch up on news, then turn off your alerts during the rest of the day.
- Set a strict no-screens policy for mealtimes. Check out our guide to connectedness for ideas on how to use screen-free times to strengthen relationships.
- Avoid doomscrolling–compulsively checking social media feeds for negative news. Unfollow or mute any feeds that consistently post negative items. Set a timer and give yourself a set amount of time to check social media feeds. Learn more about doomscrolling and its impacts on your emotional wellbeing from Harvard Health.
- Pay attention to your habits. Anxiety over news can lead to an increase in drinking and/or a decrease in your interest in your usual activities. If you notice these symptoms, take an immediate break from the news. Seek therapy if this is interfering with your ability to function.
Find or build community
Relationships are key to overcoming trauma and anxiety. They can help you united around a common cause, feel connected to others, get out of your own headspace, and learn the value of helping others. And positive social ties have been shown to benefit mental health.
- Sometimes, just doing something kind or meeting a need of a friend or loved one helps remind us that we’re a collective, and we are a part of something bigger than the turmoil and strife going on around us. It sounds counterintuitive that we would offer ourselves during times of our own struggles, but in reality, there is a simple joy and peace that comes from caring about and connecting with others.
- Spending time in worship and prayer is a valuable exercise in reminding us that whatever is going on in our lives to cause us grief is only temporary. Leaning into faith and connecting with God helps re-establish focus and trust that something better is ahead.
- Phoning a friend is not only useful for being a contestant on “Who wants to be a Millionaire”. Call or connect with a buddy. Chat it up. Connection and sharing with the people we care about and that care about us can sometimes reset our perspectives, and help us not to feel alone in our struggles.
- Building community doesn’t have to be a major effort. It can be as simple as saying “thank you” to the cashier at the grocery store, your waiter, or anyone who helps you.
- Feeling powerless can fuel anxiety. Consider engaging in meaningful action, however small. This could involve volunteering, donating to a cause you care about, or simply spreading kindness in your community. Taking action can create a sense of purpose and agency while building community.
- Volunteer in your community. Find opportunities in the Fredericksburg area on VolunteerMatch, the City of Fredericksburg’s website, Rappahannock United Way.
Take care of yourself
When things feel out of control, it can be hard to remember how important you are. Don’t lose sight of your worth, and make sure you’re treating yourself with kindness and grace.
- Acknowledge your feelings. It’s okay to feel anxious. Don’t dismiss or suppress your emotions. Acknowledging your feelings is the first step towards managing them. Allow yourself to feel what you’re feeling, without judgment.
- Engage in physical activity. Don’t think for a second that this one is limited to going to the gym or going for a walk. These are great activities…. But….. getting up and doing some housework, or otherwise accomplishing something has it’s own value. Not everyone enjoys the same things, but find your “get up, get busy” thing and just do it. While it may be kind of grumble worthy while you’re actually doing it, you’ll typically feel a bit better afterwards as you reflect on what you’ve accomplished.
- Make sure you’re covering the basics: Getting good sleep, eating healthy foods, getting fresh air, and moving your body. These are the building blocks to emotional wellness, and they are more important than ever when the world feels chaotic. If you take medications, stay consistent with them.
- Cuddle with a pet.
- Focus on what you can control. The world is full of things beyond our control. Instead of dwelling on these, shift your focus to what you can influence. This could be your daily routine, your physical health, or your environment. Cleaning a room or organizing your desk may seem like simple tasks but they are direct, tangible examples of calming chaos. Small acts of control can create a sense of stability.
- Mindfulness and grounding exercises can help you stay present and connected to the present moment. Try deep breathing, meditation, or simply focusing on your senses. Grounding techniques, like the 5-4-3-2-1 method (naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), can bring you back to the present when your mind is racing.
- Practice gratitude. The mental health benefits of practicing gratitude have been repeatedly proven. Focusing on the things we are thankful triggers our brain to release dopamine, serotonin, and oxytocin–our body’s feel-good chemicals. Struggling to find something you’re grateful for? It doesn’t have to be anything big. Keep a gratitude journal and write a few simple things you are thankful for each day. Use the acronym GLAD to help: At the end of each day, list one thing you are grateful for, one thing you have learned, one thing you accomplished, and one thing that delighted you. This printable journal page will help you track this each day.
- Get creative. Even if you don’t see yourself as a creative type, the act of making something is calming. Research shows that the arts are linked to lower levels of anxiety and depression. Making music, writing poetry, painting pictures can have powerful benefits. But baking something, making a playlist, writing in a journal, completing a crossword puzzle are also acts of creativity. Calm has a blog post that explores this in depth and offers tips for jumpstarting your creativity to boost your mood.
- There’s a distinct therapeutic impact in putting headphones on or cranking up the speakers, or even softly playing your favorite music. Be your own DJ. Make your own playlist. Sing along with it, play an instrument to accompany it, cry if you need to, quietly take it in, whatever works for you….. Music moves and stirs us, and there is typically a favorite song or two to match where you’re at and what you need.
- Cultivate hope by remembering that change is inevitable, and that even difficult times eventually pass.