World Events Affecting Your Mental Health? Here’s How to Cope

Feeling the weight of the world hitting harder than ever? You’re not alone. Lately, I’ve seen a wave of clients coming to sessions feeling anxious, angry, and hopeless. With constant access to distressing news—political turmoil, global conflicts, climate concerns, and societal division - it’s completely understandable to feel overwhelmed. But the good news? There are ways to protect your mental health while staying informed and engaged.

Understanding the Impact of the News on Mental Health

Before diving into strategies for coping, it’s important to acknowledge why current events can feel so emotionally exhausting.

1. The 24/7 News Cycle:

   Unlike past generations, we now have instant access to breaking news, often delivered in dramatic, emotionally charged ways that heighten stress and anxiety.

   
   

2. Doom-scrolling:

   It's that urge to keep scrolling through bad news, hoping to find clarity or reassurance. Instead, we actually end up feeling worse.

   
   

3. A Sense of Powerlessness:

   When global issues feel too big to solve, it’s easy to feel helpless or even paralyzed by inaction.

   
   

4. Compassion Fatigue:

   Repeated exposure to suffering and injustice can lead to emotional burnout, making it harder to feel empathy or take action.

   
   

5. Uncertainty and Instability:

   Political and social upheaval can create a lingering sense of unpredictability, fueling chronic stress and anxiety.

The first step in protecting your mental health is understanding how these factors impact you. Once you recognize their effect, you can take intentional steps to set healthier boundaries and regain a sense of control. Here's how...

Set Boundaries with the News

It’s easy to feel like you need to stay updated at all times, but overexposure to negative news can take a serious toll on your well-being. Consider:

• Limiting news consumption to specific times of day instead of checking headlines constantly. Try designating 10–15 minutes in the morning or evening to catch up on updates without letting it consume your day.

• Curating your sources to ensure you’re getting balanced, fact-based information rather than fear-driven or sensationalized content. Stick to reputable news outlets and avoid doomscrolling social media.

• Taking digital detoxes when you start to feel anxious or emotionally flooded. Try a weekend news break or a daily screen-free hour.

• Muting or unfollowing triggering content on social media to reduce exposure to distressing news and negativity.

  
  

Acknowledge Your Feelings Without Getting Stuck in Them

Feeling anger, sadness, frustration, or fear in response to world events is completely valid. And, constantly sitting in these emotions without an outlet can leave us feeling overwhelmed and powerless. Instead, try:

• Journaling about your thoughts and emotions to process them and reflect on your response. Writing things down can help you gain perspective and clarity.

• Talking with a trusted friend, therapist, or support group to voice your concerns and feel less alone.

• Engaging in mindfulness or meditation to ground yourself in the present moment and prevent spiraling thoughts. Try deep breathing exercises, body scans, or guided meditations.

• Reframing your thoughts to focus on what you can control rather than what you can’t. Instead of “The world is falling apart,” try “There are challenges, but I can take meaningful action in my own way.”

Take Meaningful Action (Big or Small)

One of the most effective ways to counter feelings of helplessness is to take action - however small. Consider:

• Volunteering or donating to causes that align with your values. Even small contributions can make a big difference.

• Using your voice through advocacy, voting, or engaging in constructive discussions about issues that matter to you.

• Focusing on local change, where your impact is more tangible. Getting involved in community projects, supporting local businesses, or helping neighbors can create a sense of agency and purpose.

• Educating yourself in a healthy way - not to fuel anxiety, but to empower yourself with knowledge and critical thinking skills.

Prioritize Your Well-being

When the world feels chaotic, taking care of yourself is not selfish - it’s necessary. Some ways to do this include:

• Meeting your most basic needs - like eating, sleeping, movement, and personal hygiene. These not only benefit your physical health but also works wonders for your mental well-being, making you more resilient to stress.

• Stepping outside and letting nature do its magic. Research shows that even a short time outdoors can lower stress, boost your mood, and help you reset both mentally and emotionally.

• Engaging in activities that bring you joy and a sense of normalcy (reading, art, music, or connecting with loved ones). These activities remind you that life still holds beauty and positivity.

• Practicing gratitude by acknowledging small moments of joy, progress, or connection each day. Even in challenging times, there is good to be found.

Focus on What You Can Control

When global events feel overwhelming, it’s important to shift your focus to what you can influence in your life. Taking small, intentional actions in these areas can build resilience and bring back a sense of empowerment amidst uncertainty. Some ways to regain control include:

• Establishing a daily routine that brings comfort and structure.

• Setting aside time for hobbies or activities that make you feel grounded.

• Focusing on positive, present-moment experiences instead of the constant flow of external news.

• Connecting with others who share your values and priorities to create a supportive network.

Final Thoughts

You don’t have to bear the weight of the world on your own. Protecting your mental health isn’t about turning a blind eye to what’s happening - it’s about finding balance and being intentional with how you engage. By setting clear boundaries, taking meaningful action, and prioritizing your well-being, you can stay informed and resilient without letting the chaos consume you. Remember, you have the power to control how you respond - and that can make all the difference.

World Events • Mental Health Support • Coping Strategies • Therapist Tips • Resilience • Self Care • Boundaries • Empowerment • Anxiety Relief