When the world feels scary and hopeless: A Survival Guide for Troubled Times
The world feels heavy - even scary - right now.
If you’ve found yourself spiraling after scrolling through the news, lying awake at night running through worst-case scenarios, or feeling overwhelmed by the state of the world—you’re not alone.
In an era of 24/7 news cycles, divisive headlines, and constant political tension, it’s no surprise that many of us are feeling anxious, angry, or helpless. Political anxiety is real. And while staying informed is important, it’s equally vital to protect your mental and emotional well-being. This blog post is here to help you navigate that balance with compassion, perspective, and practical tools.
First: It's Okay to Feel This Way
Let’s start with this: your emotional response is valid.
Feeling upset, scared, frustrated, or hopeless in response to political events—especially those that affect people’s rights, health, or safety—is a sign of empathy, not weakness. These are not "overreactions." They're human reactions to systems and decisions that often feel beyond our individual control.
You’re not being “too sensitive.” You’re being human in an inhumane moment.
Self-Care Isn’t Selfish—It’s Survival
You don’t have to earn rest or peace. You deserve it especially when the world feels chaotic.
Here are some grounding self-care practices to help you manage anxiety:
Limit Doomscrolling
Choose a time of day to check the news, and stick to reputable sources. Avoid reading political headlines right before bed or first thing in the morning. Remember: staying informed doesn’t require constant vigilance.
Come Back to Your Body
Political anxiety often disconnects us from our bodies. Try:
Deep breathing (4 seconds in, 4 hold, 4 out)
Going for a walk without your phone
Stretching or gentle yoga
Progressive muscle relaxation
Set Boundaries (Even With People You Love)
You’re allowed to step back from political debates—especially if they’re unproductive or harmful. You’re not responsible for convincing everyone to care the same way you do.
Connect with safe people
While it’s important to set boundaries with people and spaces that might feel unsafe, it’s equally important to then shift your attention to connecting with people that you feel most safe with. Talk to others who feel the same way about what’s going on right now - just being surrounded by those with similar feelings and views can bring a sense of safety back to your body. If you are scared to open up about your feelings to people because you’re unsure how they feel, or you’re afraid of potential backlash, talk to your therapist or reach out to a therapist to talk in a safe space.
Digital Detox Days
Give yourself one day a week (or even just an afternoon) without news or social media. Reconnect with your surroundings. Let your brain breathe.
Shift Your Mental Lens: From Helpless to Grounded
While there are many things outside our control, our mindset plays a huge role in how we cope.
Control the Controllables
Ask yourself:
What can I do today?
Can I donate, volunteer, or support an organization I believe in?
Can I educate myself more deeply on an issue I care about?
Small, focused actions help transform anxiety into agency.
Zoom Out, Then Zoom In
The world feels overwhelming when we try to hold all of it at once. Practice zooming out for perspective (history has been through cycles of turmoil before), then zoom in to what’s local, present, and actionable in your own life.
Talk About It—But Choose Your Space Wisely
Vent, process, and cry if needed—but with people who validate and understand, not those who dismiss or derail. Community care is a powerful antidote to isolation.
You Don’t Have to Fix the World Alone
One of the most paralyzing parts of political anxiety is the belief that you have to change everything, right now.
You don’t.
You’re one person. And that one person can contribute something meaningful—but you are not the entire solution. You’re part of a collective, and that collective moves best when we all show up sustainably.
So rest. Care for yourself. Then, when you're ready, take action in ways that align with your energy and values.
Final Words: You’re Not Numb—You’re Overwhelmed
If you’ve started to feel emotionally shut down, remember: that’s not indifference. That’s your nervous system protecting you from overload. Be gentle with yourself.
This isn’t about disconnecting forever. It’s about creating a sustainable relationship with the world—a relationship that includes space for your joy, your rest, your laughter, and your life.
The world may feel heavy right now. But you’re not alone in carrying it. And you don’t have to carry it all at once.
