When things feel overwhelming in the world
… because we could all use some reminders, sometimes. Many clients have expressed that things feel overwhelming lately. So let’s brush up on some basics!
Move in ways that make you feel capable
Maybe this means lifting weights, planting a literal seed (even if it’s just in a tiny pot on your windowsill), or visiting a rage room. What suits you? Do it.
Limit screen time
“Doom scrolling” is a term most of us are familiar with now. It’s good to be informed, but no person needs to be tuned in all of the time, or even every day (most of the time!). Set limits on your exposure to screens as well as certain content. Brain science tells us that we aren’t as good at self-regulating at night, so maybe try not to get caught up on the news after 7pm (or whatever time is best for you).
Find your people
Even if it feels like a lot of people around you don’t care about the same things you do, keep looking. Going online works too. Find a community of people you can relate to and make sure to interact with them regularly. Even the most introverted of us are not meant to live in isolation.
Meditate and regulate
Meditation helps us regulate when things are tricky–but you have to make it a habit before you can expect it to work in the most trying of times. Meditation won’t necessarily solve all of the world’s problems, but it will help you become more resilient, and remind your body/nervous system that you are capable of feeling safety (even if it’s only fleeting). Meditation is a form of resistance when things aren’t going your way!
Connect with nature
This looks different in different metaphorical (and literal) seasons. Maybe it’s a houseplant. Maybe it’s a backcountry trip with no cell service. Maybe it’s something in between. The benefits of spending time in nature are endless and in trying times, we must stay close to that which sustains us.
Seek wise leaders
There are experts out there that are also good communicators– find them and consume their content (instead of a random deluge of social media posts). Some ideas are historians, scientists, spiritual leaders, or even poets. Some people have the gift of understanding and conveying things… things that others of us struggle to put into words. Seek them out. They are there. I have ideas, if you want them. But you can also ask friends or communities that share your values.
Address your other “stuff”
Let me be clear: it is normal (and healthy, even) to react to big political or world events with fear and overwhelm. HOWEVER, we sometimes react to current events in disproportionate ways which can indicate unprocessed trauma. If you notice this in yourself, it is worth seeking therapy to make life a little easier and to make decisions a little clearer. (And even if you don’t have previous “stuff” coming up, finding a therapist is pretty much never a bad idea…)
Focus on small actions
The world as a whole/the country/your state/your city! is full of need. Large scale action can feel out of reach, so focusing on what IS in your control is essential. Some ideas: donating food to local food pantries, volunteering your time at a local animal shelter, planting a pollinator garden, or sending cards to a senior center.
I know these actions alone won’t save the world from all of our problems. But they will make a difference to someone or something. And we know (thanks to research) that doing SOMETHING makes us feel better– and what the world needs is more people who are able to care both for themselves and for others.
I’d love to hear from you: what else do you do that helps you when things feel overwhelming?
Ready to start your mental health journey?
