MANAGING ANXIETY AND THE NEWS

You're not alone in feeling overwhelmed by daily geopolitical chaos — it's become a background hum of anxiety for many. Here’s a grounded, honest approach to handling anxiety and depression in such an unpredictable world:

1. Understand What’s Happening to You

• Anxiety is your brain’s way of responding to perceived threats. Constant bad news can create a chronic fight-or-flight response.

• Depression can follow from a sense of helplessness or hopelessness, especially if you feel like nothing you do matters in the big picture.

2. Disconnect Intentionally

• Limit news intake. Try checking the news once a day, not hourly. Set a time and stick to it.

• Avoid doomscrolling. Unfollow or mute accounts or platforms that spike your anxiety.

3. Ground Yourself in the Present

• Mindfulness practices, such as deep breathing, meditation (even for just 5–10 minutes), or yoga, can help reduce stress and reframe your thoughts.

• Use the 5-4-3-2-1 grounding method:

  • 5 things you see

  • 4 things you can touch

  • 3 things you hear

  • 2 things you smell

  • 1 thing you taste

4. Control What You Can

• Focus on your immediate sphere of influence: your health, work, relationships, and community.

• Small actions — such as voting, volunteering, donating, and helping neighbors — restore a sense of agency.

5. Stay Connected

• Isolation feeds depression and anxiety.

• Reach out to trusted friends, support groups, or professionals (therapists, counselors).

• Even casual social interaction helps regulate your mood.

6. Talk to a Professional

If your symptoms are persistent, it’s not weakness — it’s brain chemistry and trauma. Talk therapy, CBT (Cognitive Behavioral Therapy), and sometimes medication can be life-changing. There is no shame in getting help.

Remember This:

• The world is loud, but your peace matters.

• You're allowed to disengage, protect your mental health, and still care deeply about the world.

• You don't need to carry the weight of global issues alone.