In today’s hyper-connected world, we have access to more information than ever before. Within minutes of waking up, many of us are confronted with news of political tensions, acts of violence, or ongoing wars in faraway places - events that may not directly affect our day-to-day lives but still weigh heavily on our minds. From the conflict in the Middle East to political polarization here in the United States, it’s no wonder so many people are struggling with a sense of unease, helplessness, or even anxiety.

So how do we find balance and peace of mind when the world feels like it’s spinning out of control?

1. Acknowledge Your Emotions

It’s normal to feel upset, anxious, or overwhelmed in response to disturbing news. These are valid emotional responses, not weaknesses. You don’t need to “toughen up” or ignore what you’re feeling. Acknowledging your emotional state is the first step toward processing and managing it in a healthy way.

Try journaling your thoughts, talking to someone you trust, or simply pausing for a few moments of self-reflection. Sometimes, just naming the emotion - fear, anger, confusion - can take away some of its power.

2. Limit News Consumption

Staying informed is important, but constant exposure to distressing headlines can lead to emotional fatigue or what’s known as “doomscrolling.” Consider setting time limits on news consumption, turning off push notifications, or choosing one or two trusted news sources to check once or twice a day.

It’s okay, and healthy, to give yourself permission to step away from the media when it becomes too much.

3. Focus on What You Can Control

Much of what’s happening in the world is beyond our personal control. Instead of spiraling into helplessness, redirect your attention toward what is within your control: your actions, your mindset, and how you care for yourself and those around you.

You might volunteer locally, donate to a trusted organization, or have compassionate conversations with friends and family. These small acts of positive engagement can help counter feelings of powerlessness.

Before sharing with others how we are feeling, try putting your thoughts down on paper first.

4. Practice Mindfulness or Grounding Techniques

When anxiety spikes, grounding exercises can help bring you back to the present moment. These simple techniques—such as deep breathing, progressive muscle relaxation, or the “5-4-3-2-1” method - can be done anywhere and anytime.

Mindfulness practices like meditation, yoga, or simply taking a quiet walk in nature can also support emotional resilience and help you reconnect with a sense of calm.

5. Maintain Routines and Connection

Structure provides comfort during uncertain times. Try to stick to your usual routines, getting enough sleep, eating well, and staying physically active. Social connection is also vital. Reach out to friends, schedule coffee with a loved one, or participate in a group or club that brings you joy.

Remember: you're not alone, and connection can be a powerful antidote to fear and isolation.

When It’s Time to Seek Support

If the weight of global events is interfering with your sleep, relationships, or ability to function, it may be time to speak with a mental health professional. Sometimes, anxiety about world events may also tap into deeper or unresolved personal trauma.

At Creative Counseling Center, Helen Murry provides a compassionate, safe space to explore your thoughts and emotions, and to develop strategies that restore peace and balance to your life. If you're feeling overwhelmed and unsure how to cope, don't hesitate to reach out. Your mental well-being matters—especially in uncertain times.