In my work as a psychotherapist and Licensed Clinical Social Worker, I have often observed that the human mind craves two things above all else: safety and predictability. We are (and evolution says so) meaning-making machines that seek to categorize the future so we can prepare for it.
However, we currently find ourselves living in an era defined by profound global uncertainty. From the harrowing realities of war and displacement to shifting economic landscapes, the “background noise” of the world has become increasingly loud. For many, this isn’t just news—it is a weight that sits on the chest from the moment they wake up.
As we navigate these turbulent waters, I wholeheartedly believe it is essential to explore how we can maintain our internal calm without closing our eyes to the suffering of others.
The Science of Uncertainty
Why does the current state of the world feel so personally draining? Research in psychology suggests that “Intolerance of Uncertainty” (IU) is a significant contributor to clinical anxiety. When the future is unclear, our brains often default to “catastrophizing”—preparing for the worst-case scenario as a misguided way to stay safe (Berenbaum et al., 2007).
This state of constant high alert keeps our sympathetic nervous system—the “fight or flight” response—active. Over time, this leads to emotional exhaustion. Recognizing that your anxiety is a natural, albeit taxing, biological response is the first step toward managing it.
Practical Skills for Managing Anxiety
When the world feels too big to handle, we must shrink our focus to the immediate present. Here are a few evidence-based tools to help recalibrate your nervous system:
- The 5-4-3-2-1 Grounding Technique: This is a sensory-based tool designed to pull you out of an anxious “thought spiral” and back into your body. Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.
- Radical Acceptance: Borrowed from Dialectical Behavior Therapy (DBT), radical acceptance is the practice of acknowledging a painful reality without trying to fight it or judge it in that moment. It does not mean you approve of what is happening; it means you stop using your limited energy to wish the reality were different, allowing you to focus instead on how to cope (Linehan, 2014).
- Controlled Information Intake: While staying informed is a civic duty, “doomscrolling” creates a cycle of vicarious trauma. Setting specific times to check the news can help prevent your nervous system from being perpetually overwhelmed. And if you are utilizing a TV set or a digital device to consume news, do your eyes and brain a favor and set the “night mode” or dim the screen. Too much blue light will interrupt sleep patterns, worsening anxiety.
The Weight of War and the Necessity of Empathy
We cannot speak of calm without acknowledging the profound impact of war. Conflict creates ripples that extend far beyond geographical borders. We must remember that we often have no idea who in our community is suffering.
Many of our neighbors, colleagues, and friends may have families in conflict zones or belong to diasporas that are currently grieving. We cannot assume someone is “fine” based on their outward appearance or their place of birth. Trauma is often silent, and the impact of global violence on family structures—the fear for a parent’s safety or the grief over a lost home—is a heavy burden to carry alone.
This is where empathy becomes a tool for survival. By practicing a “posture of curiosity” rather than assumption, we create space for others to feel seen. Empathy bridges the gap between “us” and “them,” reminding us of our shared humanity.
The Balancing Act: Gratitude as a Buffer
It may feel counterintuitive, or even guilty, to practice gratitude while others are suffering. However, research indicates that gratitude is not about ignoring pain, but about building the resilience necessary to face it.
Studies have shown that a regular gratitude practice can significantly lower cortisol levels and improve sleep quality (Wood et al., 2010). By acknowledging the small, stable parts of our lives—a warm cup of tea, a kind word from a stranger, the smile from your local grocery store clerk, the safety of our own beds—we provide our brains with the “recovery time” needed to continue engaging with the world’s larger problems with compassion.
Moving Forward with Gentleness
In these times, my invitation to you is to be gentle—with yourself and with those around you. We are all navigating a landscape that feels increasingly fragile.
Maintenance of calm is not about achieving a state of perfect, unbothered peace. It is about building a sturdy internal boat that can weather the waves. By utilizing grounding skills, resisting the urge to make assumptions about others’ suffering, and leaning into empathy, we find that we can remain both informed and upright.
You do not have to carry the weight of the world on your own. Sometimes, the most “heroic” thing you can do is maintain your own center, so that you might have enough light to share with someone else in the dark.
References and Bibliography
Berenbaum, H., Bredemeier, K., & Thompson, R. J. (2007). Intolerance of uncertainty: Exploring its dimensionality and associations with need for cognitive closure, psychopathology, and personality. Cognitive Therapy and Research, 32(1), 117–134. https://www.google.com/search?q=https://doi.org/10.1007/s10608-007-9149-1
Linehan, M. M. (2014). DBT Training Manual. Guilford Publications.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005
