In today’s fast-paced and ever-changing world, it’s easy to feel overwhelmed by the constant barrage of news and global events.
From pandemics to political unrest and environmental crises, the external chaos can significantly impact our mental health, leaving us feeling helpless and ill-equipped to cope.
Here’s a guide to help you manage anxiety and stress related to global events and find some peace amidst the turmoil.
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1. Limit News & Social Media Consumption
While staying informed is important, constant exposure to distressing news updates and opinions via technology and social media can heighten anxiety and stress.
Set specific times to check the news and social media platforms, limiting the duration.
Consider having “news-free” periods, especially before bedtime, to ensure a more restful sleep.
2. Curate Your Information Sources
Be aware of the content you are consuming. Choose reliable and balanced news sources that provide factual information without sensationalism.
Avoid sources that thrive on fear-mongering or dramatizing events. Unfollow or mute accounts that contribute to your stress.
Trustworthy sources help you stay informed without exacerbating anxiety.
3. Practice Mindfulness & Relaxation Techniques
Mindfulness and meditation can help you stay grounded and present by encouraging you to focus on the here and now, reducing the impact of external stressors.
Incorporate relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery into your daily routine.
Even a few minutes of these practices can help calm your mind and reduce physical tension, making a significant difference in your anxiety levels.
4. Stay Connected & Get Involved
Maintain connections with friends, family, and community. Sharing your thoughts and feelings with others can provide comfort and support.
Virtual meetups, phone calls, or even writing letters can help you stay connected and reduce feelings of isolation.
Additionally, taking action can alleviate feelings of helplessness. Get involved in causes or organizations you care about, whether through volunteering, donating, or raising awareness.
Staying connected and making a positive impact, no matter how small, can boost your sense of purpose and control.
5. Engage in Recreational Activities
Physical exercise and personal hobbies can be powerful stress relievers.
Exercise and enjoyable activities release endorphins, which improve mood and reduce anxiety. They can also help you reorient your thoughts and shift your mindset.
Whether it’s a brisk walk, a yoga session, dancing, kayaking, drawing, or singing, find an activity that you enjoy and make it a part of your regular routine.
6. Practice Gratitude & Focus on What You Can Control
Focusing on positive aspects of your life can shift your perspective and reduce anxiety.
Keep a gratitude journal or list where you write down things you’re thankful for each day. This practice can help you cultivate a more positive outlook.
Focus also on what you can control. Establish routines and set small, achievable goals.
This can provide a sense of stability and accomplishment, helping to mitigate feelings of helplessness.
7. Create A Safe Space
Designate a space in your home where you can relax and unwind.
Fill it with things that bring you comfort and joy, such as books, plants and flowers, candles, art, music, or photos of special places or people in your life.
Having a sanctuary where you can retreat can help you recharge and find peace.
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In a world filled with uncertainty and chaos, it’s crucial to take proactive steps to manage anxiety and stress.
By limiting news consumption and curating information sources, practicing relaxation techniques, staying connected, remaining active, and focusing on what you can control, you can navigate these challenging times with resilience and find inner peace.
If anxiety and stress about societal events become too overwhelming or seem insurmountable, seek professional help. Therapists and counselors can provide coping strategies and support tailored to your needs. Don’t hesitate to reach out if you need help.
Taking care of your mental health is not only essential for your well-being but also empowers you to face the world with a calmer and more focused mind.
- Tom Philp, LPC & CEO Stonebridge Couples
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