It is almost impossible to escape the constant influx of news and information about, what seems like, endless global issues. From climate change and political unrest to economic instability, wars and public health crises, the world is an overwhelming place. It’s no wonder that so many of my clients find themselves grappling with anxiety about these issues. And, it shows up in the therapy room on a daily basis.
In this blog post, I’ll explore some strategies and tips for dealing with anxiety in the face of the myriad challenges our world faces.
Limit Your Exposure to News
While staying informed is essential, consuming too much news can lead to heightened anxiety. The younger generation calls constant news consumption “doom scrolling”. Consider setting specific times during the day to check the news and stick to reputable sources. Avoid constantly refreshing your news feed, as this can increase your stress levels. Remember that it’s okay to take breaks from the news when you need to.
Distinguish Between What You Can and Cannot Control
Anxiety often arises from feeling powerless in the face of global issues. It’s important to recognize that while you can’t control everything happening in the world, you can control your response to it. Focus your energy on the things you can influence, such as your local community, personal actions, and charitable contributions. In Florida, hurricane season and constantly looking at weather reports can lead to heightened anxiety.
Practice Self-Care
Taking care of your mental and emotional well-being is crucial when dealing with anxiety. Establish a self-care routine that includes activities you enjoy, such as exercise, meditation, yoga, or spending time with loved ones. Prioritize self-care to build resilience in the face of external stressors.
Stay Engaged and Informed
Instead of passively consuming news, consider actively engaging with the issues that concern you. Educate yourself about these topics, attend local meetings or events related to the issues, and join organizations or groups working toward positive change. Taking action can provide a sense of empowerment and purpose. There are even reputable daily news feeds that you can have delivered to your inbox. Perhaps, limit your news consumption to these sources so you stay engaged and informed without overwhelming yourself.
Seek Support
You don’t have to navigate your anxiety about global issues alone. Share your feelings with trusted friends or family members who can offer support and perspective. Consider joining a support group or speaking with a mental health professional who can help you manage your anxiety effectively. Jordan Nodelman LCSW often talks about therapy for anxiety about the world and therapy for anxiety about climate change with his clients.
Practice Mindfulness
Mindfulness techniques, such as deep breathing exercises, meditation, and mindfulness-based stress reduction, can be valuable tools for managing anxiety. These practices can help you stay grounded in the present moment and reduce feelings of overwhelm. Jordan has tips for free, Mindfulness Based Stress Reduction courses (free MBSR) for his clients.
Maintain Perspective
While global issues are undeniably important, it’s crucial to remember that there is also goodness and beauty in the world. This is something we can easily forget if we get stuck in the loop of negativity online and on the news. Try to elebrate acts of kindness, progress, and positive change. Cultivate an attitude of gratitude to counterbalance the anxiety-inducing aspects of the news. Perhaps try listing three things you are grateful for about your day before going to bed.
Living in a world filled with complex global issues can undoubtedly lead to feelings of anxiety and helplessness. However, by managing your exposure to news, focusing on what you can control, practicing self-care, and seeking support when needed, you can navigate these challenges more effectively.
Remember that you are not alone in your concerns, and together, we can work towards creating a better world.
Utilizing a combination of traditional psychotherapy, EMDR, Brainspotting, Mindfulness, ACT, CBT, and solution-focused psychotherapy, Jordan looks to his clients as the experts on their life and integrates his toolbox to assist you in achieving your goals.
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Jordan works with adults who are 18 years and older.
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EMDR consultant for EMDR Certification.
