When the world feels heavy and uncertain, it’s sometimes hard to know how to move through our days. We experience so many valid feelings and reactions, all while still being expected to go to work, do the dishes, get the kids to school, take the dog for a walk... Holding these two realities can almost feel surreal, like “how am I supposed to carry on as usual, when there is such tragedy and uncertainty in the world?”
Although there is no perfect answer to this question, one thing is clear: trying your best to take care of your mental health is a necessity during times like these.
Be mindful of internal obstacles
When we witness tragedy and uncertainty on a macro level, it can make our struggles seem small in comparison. Many people can relate to having thoughts like, “Why do I get to take care of myself when others are suffering worse than I am?” This thought might be coming from good intentions, like the desire to stay attuned to the larger issues in the world and to stay grounded and grateful for what you have. However, comparative suffering — that is, the attempt to make sense of your pain by comparing it against other people’s pain — doesn’t really help.
When you engage in comparative suffering, you end up minimizing and invalidating your pain, which can create shame, guilt, and hopelessness. But, there are ways to hold both: compassion for the struggles of others and compassion for your own. You deserve to take care of yourself — to go on a run, get dinner with your friends, read a book — because you are worthy of nurturing yourself in these ways. Also, it may be worth acknowledging that it’s hard to give back when you are pouring from an empty cup.
Validate your feelings and reactions
We live in a society where we are constantly being told there is a “right” or “wrong” way to experience and feel, but the truth is that there is no right or wrong way to feel when it comes to witnessing traumatic news. It’s okay if you are numb. And it’s okay if you feel sad, angry, hopeless, or scared. It’s important to meet yourself where you are in these moments and validate what is or what is not coming up for you. Acknowledging and validating feelings is good mental health care.
Find the balance between connecting and disconnecting with the news
Our nervous systems simply weren’t designed to absorb constant heavy news. It’s overwhelming, and too much news exposure can have harmful psychological impacts (Smith, 2022), which is why there is no right or wrong way to react in situations like this. With that being said, it may be fruitful to find the balance between connecting with the news and disconnecting. Consider frequency and time limits. For example, maybe you set an intention of connecting with the news once a day for only 20 minutes at a time. Or maybe the intention is to connect with the news twice a week for 10 minutes at a time. Find something that personally works for you and give yourself grace as you adjust. It takes time to create new habits.
Lean on your support systems
We cannot underestimate the healing powers of spending time with our support systems when the world feels heavy. Even though in many ways, technology makes it easier to connect with people, many of us can relate to it feeling like a double-edged- sword. For example, social media and the way it's designed makes it easy to experience loneliness, especially during uncertain times. It can feel like we are alone in our feelings and reactions, even if this is far from the truth. Dedicating energy to spending time with your supportive communities and systems can feel incredibly connecting, relieving, and can go a long way in instilling hope and creating moments of fun and joy.
Focus on “your part of the fence”
When we absorb problems on a large scale, it’s understandable to feel bogged down by the magnitude and gravity of it all. As a metaphor, it’s like we look ahead and see a long, broken fence, and it feels immovable, daunting. Although this is an understandable response, it can lead to hopelessness, overwhelm, depression, and then, inaction. One way to combat hopelessness is to focus on “your part of the fence.” Give yourself permission to put energy and time into what is actionable and within your control, rather than getting stuck in the overwhelm by seeing the entirety of the broken fence.
Closing thoughts
Taking care of your mental health is not selfish. It’s a vital part of navigating a world that often feels heavy and unsettling. By acknowledging your feelings, setting boundaries with the news, and leaning on support systems, you can create space for resilience and healing. Remember, focusing on what’s within your control is not giving up on the world, but rather part of how you stay grounded enough to keep showing up for it.
Smith, K. B. (2022). Politics is making us sick: The negative impact of political engagement on public health during the Trump administration. PLoS ONE, 17(1), e0262022.