How to stay grounded when the world feels overwhelming
Actions of politicians on the world stage, climate change, tariffs, threat of war, escalating inflation, future impact of artificial intelligence, affordability of housing, job insecurity…… Lately it can feel like everything is happening all at once and all the time.
Many people I speak with describe a background sense of tension – like the nervous system never quite gets to stand down.
It can be hard to navigate through the stressfulness of these times.
Here are some mental wellness strategies to cope when the world feels overwhelming and uncertain.
They are simple ways to reduce stress.
Stay informed without becoming overwhelmed – set limits wisely
Decide on a few news sources you trust, and limit consumption to 30 to 60 minutes per day. After about an hour, most coverage becomes repetitive and rarely adds new, useful information.
While it’s important to be informed, it’s equally important to remain empowered, retain a sense of calm, and continue to live your life.
Avoid consuming distressing news right before bed, as it can activate the nervous system and disrupt sleep.
Because our brains are wired to scan for threat, negative news naturally grabs attention. This is useful for survival – but when news runs all day, it increases anxiety without increasing safety.
Deliberately balancing bad news with neutral or positive input helps restore perspective.
Focus deliberately on what you can control – not what you have no control over.
Shift your attention to the areas of life that you can control – this is empowering. It also makes best use of your energy – which is limited – and channels it to meaningful action you can take to things within your control.
We often spend time ruminating and thinking about things we have no direct control of. By placing focus on what we can control we can make a difference – make meaningful change.
Focusing on what you can control reduces helplessness and restores a sense of agency – one of the most protective factors for mental health during uncertain times.
Create a daily and weekly routine that is aligned with your values
Anxiety is natural during times of stress. We can reduce anxiety substantially by creating and sticking to a daily routine that is aligned with you values and priorities. A routine creates predictability – which soothes our nervous systems and reduces anxiety.
Include things you love and value – reading, music, social connections, recreation, exercise, relaxation as well as work and chores.
A routine aligned with your own values and priorities also creates more meaning in your life as well as achievements that matter to you.
You become empowered to live the life you want – regardless of larger world events.
When the outside world feels chaotic, a values-aligned routine becomes a kind of anchor.
Protect your health
Our bodies are made to move and stay active. Activity also reduces anxiety. Include movement in your daily routine several times a day – walk, go outside, do yoga, engage in sports, move around throughout your day.
Allow your body to rest and relax – get enough sleep.
Feed your body with nutritious food. All of this soothes your body and reduces the effects of stress.
This doesn’t need to be perfect or rigid. Small, consistent choices are enough to support your nervous system over time.
Calm your nervous system
Use these grounding strategies to calm your nervous system.
5–4–3–2–1 grounding (link to how-to video) helps bring attention out of anxious thoughts and back into the present moment by engaging the senses.
Box breathing (slow, even breathing in four counts) signals safety to the nervous system and can reduce physiological stress within minutes.
These are simple effective tools you can use in moments of heightened stress.
