DEALING WITH THE STRESS, ANXIETY, AND HOPELESSNESS OF CURRENT EVENTS
Lately, the world feels like it is going to hell in a handbasket. A sovereign nation was invaded by a power-hungry oligarch. Innocent children are being murdered while learning to read and write. Womens’ bodies are under attack like a real-life episode of the Handmaid’s Tale. And if all of that was not overwhelming enough already, we have to deal with record-high gas prices and inflation while rebounding from two years of dealing with a pandemic. Oh yeah, and climate change. I’m getting worked up just writing about it!
[Insert deep breath here.]
For real…I’m not kidding. Place a hand on your belly.
Breathe in…1…2…3…4
Feel your belly expand and fill up like a balloon.
Breathe out…1…2…3…4...5…6
(In order to calm down your nervous system, it is beneficial to make your exhales, longer than your inhales. Google it if you don’t believe me!)
Given the state of affairs in the world and at home, I thought it would be helpful to put together some helpful tips and tricks you can refer to when you’re feeling hopeless and powerless as many of us are feeling these days.
Acknowledge Your Feelings
It’s OK to feel what you feel. Label your emotion. There is never any “right” or “wrong” way to feel. Is it sadness, anger, rage, ambivalence, confusion, numbness, anxiety, worry, etc.? Emotions are a biological communication tool. What are your emotions trying to communicate to you? Notice any bodily sensations that accompany your emotion. Does your chest feel heavy? Are your muscles tight? Maybe you feel exhausted? Once you’ve acknowledged your emotions and how they feel in your body, just sit with the experience. You don’t need to push your emotions away. Validate them. Let yourself know it is OK to feel what you are feeling. Be kind and gentle to yourself. Think about if a friend was feeling the way you were feeling, what might you say to them right now. Say these words to yourself.
Create Boundaries Around Social Media and News Consumption
Our nervous system and bodies have not evolved at the pace of technology. We physically are not equipped to deal with the influx of information that surrounds us on a daily basis. When we think about creating healthy habits, setting firmer intentional boundaries around social media and news consumption is key. This may look like setting limits on how much time you spend reading articles/posts, watching videos, or scrolling through social media. I know your FOMO may kick in, but would you rather feel less stressed, less demoralized, and less hopeless or continue to inundate yourself with media that has the opposite effect? When you really think about it, how much do things really change in 24 hours? When I wake up in the morning, I listen to WNYC radio while I shower and get ready for the day, and that is sufficient for me to feel like I know what’s going on in the world, country, and NYC. I don’t look at the news again, until the next morning when I do it all over again. That works for me. What might work for you? Here are some suggestions:
silence accounts on social media platforms
turn off news alerts on your phone
unsubscribe from daily emails from media outlets
consider deleting apps that may not be having a healthy effect on you, maybe not forever, but just until you feel more grounded
let your friends and family know that you’re taking a break from social media/news consumption so they don’t bombard the group chat with things that might be triggering or bring it up the next time you see them
physically put your phone someplace not easily accessible, out of reach, or out of sight so you are not tempted to pick it up and look at media. Be intentional about the task right in front of you in the moment. Don’t distract yourself by mindless scrolling.
do not check Reddit, Twitter, or other forums
Just think about what else you can you do with all of that extra time not on social media or consuming news, which brings me to my next point…
Find Productive Ways To Regain Your Own Sense of Power and Control
This will look different for each individual. For some people, this may mean attending a protest. For others, it may mean donating money to an organization that supports their cause or writing to their congress-people and senators. Still, it would also be empowering and stabilizing to just keep your everyday routine and find the strength to get up in the morning, get dressed, go to work, and engage in your meaningful relationships and activities - whether that is showing up for your partner, going to dinner with friends, going to the gym, or watching some mindless TV. Finding the strength to keep living when the world feels like it is falling apart is absolutely a way to regain your own sense of power and control. It should be noted that mechanisms of power and control have been in place since the inception of this country, and not every individual has the same access to dismantle such systems. However if you have privilege and are in a position to do so ethically, choosing to be an advocate for the voiceless or finding a way to give the voiceless back their voice in whatever form that looks like can also counteract feelings of hopelessness and powerlessness.
Seek Out a Community that Feels Safe and Trustworthy
In times of distress, it can be comforting to find solace with others who are going through the same pain. Don’t be afraid to reach out to trusted and safe friends, family, or colleagues and let them know how you’re doing and how current events are effecting you. Allow them to be there for you. You may also take a more proactive stance by being the one who reaches out to others to check in and see how they may be coping with current events. The ability to connect with others is what makes us so beautifully human. Supporting each other through these times is essential to get through them.
Find a Therapist
Sometimes the distress and pain we feel as a result of what’s happening in our country and the world can be all-consuming. You may feel so discouraged that you’ve started to isolate from friends or family, or your motivation to do things that once brought you enjoyment has diminished. It might be time to consider speaking with a therapist. As a therapist, I assist clients with processing a world that does not always make sense. We try and figure out where you fit in this world and what’s worth it for you to keep persevering despite the constant bombardment of hopelessness derived from current events. This starts with identifying your values in life. What are the things that are worth it to you to keep doing no matter what? What do you want to be remembered for? What legacy do you want to leave? Then, together we create a roadmap of both short-term and long-term goals to start getting back on track to living a life that is aligned with the things that you find meaningful. I use a combination of CBT, ACT, and psychodynamic techniques. I meet you where you’re at and we go at your own pace. Please contact me for a free 15-minute consultation to see if we are the right fit!
