Is the World Weighing You Down? 3 Tools to Navigate Tough Times & Anxiety
- Wellness Tree Counseling Team
- May 8
- 3 min read
Our environment and mental health are linked in many ways. When news headlines are filled with political conflict, societal injustices, and climate crises, it can take a toll on our nervous system and our ability to regulate our minds and bodies. New psychological terminology like headline anxiety depicts the negative effects of absorbing upsetting news, especially through television and social media (Nabi et al., 2022).
This blog post shares key signs you might be overwhelmed by the political, national, and global climate and offers 3 mindfulness and self-soothing techniques you can try out today to feel more grounded. Although we cannot completely escape the presence of the media, this article will help provide tools to manage the potential emotions and experiences that can come up during tough times.
Why Does This Kind of Anxiety Matter for Our Mental Health?
When you start experiencing signs like frequent intrusive thoughts concerning news or current events, persisting anger, worry, or hopelessness, or decreased interest in your enjoyable activities, it can cause a variety of effects on your mental and physical health. When these symptoms are left unacknowledged, it can lead to political fatigue and potential burnout, increased disconnectedness from others and yourself, and heightened levels of powerlessness (Huff, 2022).
We can also overload our nervous system when constantly exposing ourselves to distressing and high-stress content. Media overload can activate our sympathetic nervous system, causing difficulty in relaxing, sleeping, and even digestion. When you begin to feel activated and anxious, try to engage in rituals that calm you. Below are 3 ideas that you can try out today to start empowering yourself when feeling powerless or disconnected.
3 Tools to Ground Yourself Today
1. Engage in “Present Moment”
Finding the present moment can manifest differently for each person. Some examples could look like “screen-time limits”, scheduling worry-time, or asking yourself questions like, “Where am I holding tension?” or “What do I need right now?” These practices aid in returning to the current experiences and noticings of your body.
2. Create Your Calm Plan
Personalize a list of 3-5 go-to rituals you can turn to when you feel overwhelmed. These can look like journaling, calling a loved one, listening to your favorite song, or going on a run. Creating a plan can encourage you to respond to your anxiety instead of reacting.
3. Get Involved
When feeling powerless or helpless in situations concerning politics or global crises, taking some kind of action can be a deeply empowering and beneficial tool.
If you’re finding it hard to manage your anxiety, Wellness Tree Counseling is here to support you on your journey to wellness. Therapy can be a safe and supportive space for you to process fears, heavy feelings, and regain calm in your life.
To learn more about our services, please visit www.wellnesstreecounseling.com
About Wellness Tree Counseling...
Our mission at Wellness Tree Counseling is to promote wellness through a culturally sensitive lens so that individuals, families and communities are encouraged to rise to their full potential and engage life in meaningful ways.
Our vision is to provide the BIPOC community with comprehensive holistic care that empowers and equips them with skills to work toward improved mental health and well-being. We take great pride in treating the whole-person.
At Wellness Tree Counseling, we value treating our clients and community with C.A.R.E. (Compassion, Affirming, Respect, & Empathy).
To learn more about our services, please visit www.wellnesstreecounseling.com
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