How to care for your mind in an overwhelming world
Why the News Hurts So Much
Constant exposure to distressing headlines or violent images can activate your body’s stress response, even if the threat isn’t personal. Fear, anger, and helplessness are normal reactions to overwhelming events.
Start With Your Body
Stress is physical. When the nervous system is triggered, grounding your body helps calm the mind. Try slow breathing, stretching, cold water on your hands, or a short walk to reset your system.
Build Distress Tolerance
When you can’t change what’s happening, focus on soothing your senses. Soft textures, calming scents, comforting food, or music can reduce tension and help your brain pause the panic loop.
Protect Basic Needs
Sleep, hydration, nutrition, and movement are non-negotiables when stress feels relentless. Physical care is mental care; it helps your body stay out of fight-or-flight mode.
Feel — Don’t Suppress
Grief, anger, fear, these emotions need space. Suppressing them can make them stronger. Set aside moments to cry, write, or talk with someone you trust. Emotional honesty builds resilience.
Set Boundaries With Media
Stay Connected
Distressing news can make the world feel unsafe. Reconnect with people who make you feel grounded — family, friends, community groups, or a counsellor. Shared care helps restore perspective.
Source: 5 Tips for Coping With Distressing World Events by Kiki Fehling, Ph.D., via Psychology Today
