Practical Strategies for Coping with Overwhelm in Uncertain Times

Currently the world is experiencing more than the usual whirlwind of political and social change, leaving many of us feeling anxious, uncertain, and often overwhelmed.

With constant news cycles amplifying fears about global conflicts, economic instability, and political unrest, it can be hard to maintain our wellbeing. However, even amidst these challenges, there are practical strategies that can help us cope with feelings of overwhelm, regain a sense of control, and maintain our mental health.

1. Avoid Overwhelm by Limiting Exposure to the News

One of the most significant contributors to stress in today’s climate is the constant barrage of news. While it’s important for us to stay informed, it’s equally important to create boundaries around media consumption. Overexposure to distressing headlines can heighten anxiety, leaving some people feeling helpless.

Strategy:

• Set specific times during the day to check the news, such as once in the morning and once in the evening.

• Consider using news apps with features that allow you to curate content, focusing on facts rather than sensationalised stories.

• Avoid consuming news right before you go to bed

2. Engage in Active Grounding Practices

If the state of the world feels stressful to you, it’s easy to feel overwhelmed, like you're moving through life without a rudder. Grounding techniques can help to reconnect you with the here and now, and reduce feelings of panic or anxiety.

Strategy:

• 5-4-3-2-1 Technique: Focus on your surroundings by identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps shift your attention from overwhelming thoughts to grounding yourself in your physical environment.

• Mindfulness and Breathing: Practice deep, slow breathing (for example, inhale for 4 counts, hold for 4 counts, exhale for 4 counts) to calm your nervous system and centre your mind.

3. Stay Connected but Set Boundaries

In times of global instability, it’s natural to want to seek connection with others of like mind, whether that's through social media, in-person discussions, or group chats. While staying connected is vital for emotional support, it’s also essential to set boundaries to prevent burnout from constant discussions of troubling news.

Strategy:

• Set specific limits on how much time and in what way you spend discussing politics or global events with others.

• Engage in conversations that uplift you—focus on how you can help each other feel empowered, acknowledge times you've made it through struggles, speak about things that make you feel good and can provide some respite from the heaviness of current events.

4. Focus on What You Can Control

When the world feels chaotic, it’s easy to feel powerless. However, focusing on aspects of your life that you can control can be empowering and calming. This can include aspects of your daily routine, your health, and the environment you create at home.

Strategy:

• Create a Meaningful Routine: An intentional daily routine can foster a sense of stability. Include activities that promote your physical and mental well-being, such as exercise you enjoy, text and media that inspire you, and real relaxation time.

• Volunteer or Take Action: Sometimes, taking action, even on a small scale, can help you feel more in control. Whether it’s donating to a cause you believe in or participating in community efforts, contributing to positive change can lessen feelings of helplessness.

5. Practice Self-Care and Compassion

In uncertain times, it's easy to neglect your own well-being in favour of staying informed or taking on the weight of global issues. However, practicing self-care is not just a luxury but very necessary for your health.

Strategy:

• Rest and Sleep: Ensure that you are getting enough rest. Sleep is essential for emotional regulation and resilience. Having a night time routine can support this.

• Physical Activity: Regular exercise that feels good to you, is proven to reduce stress, improve your mood, and strengthen your immune system.

• Nourish Your Body: Eating well-balanced and delicious meals can significantly impact how you feel emotionally. Fuel your body with nutritious foods that you feel drawn to, to support both your physical and mental health.

6. Find Meaning Through Creative Outlets

Engaging in creative activities provides a safe outlet for expression and a distraction from any overwhelming thoughts. However you choose to express your creativity, these activities help you channel your emotions and find peace amidst uncertainty.

Strategy:

• Try journaling to process your emotions. This helps you to reflect in a conscious way on what’s happening in the world.

• Express yourself through painting, drawing, or any form of art that resonates with you. Creative hobbies like knitting, gardening, or cooking can also serve as a calming retreat.

7. Seek Professional Support If Needed

If the current global political climate is leading to persistent feelings of anxiety, sadness, or even depression, it’s important to seek support. A licensed therapist, counselor or mindset coach, can provide strategies and help you develop coping mechanisms for managing stress and overwhelm.

Strategy:

• Online Therapy: These days it's easier than ever to access mental health support, no matter where you are located. There are also organisations that provide therapy at a reduced rate if you'd struggle to pay.

• Support Groups: Whether online or in-person, joining a support group for people navigating similar struggles to you, can provide comfort and feelings of empowerment.

8. Cultivate a Supportive Mindset

While it’s essential to acknowledge and process difficult emotions, it’s equally important to focus on cultivating a supportive mindset. Shifting your focus from fear and uncertainty to inspiration and possibility can reframe how you perceive what's happening in the world and how you can contribute in some small way to improving it.

Strategy:

• Practice gratitude daily, especially gratitude for yourself. Reflect on things you’re grateful for, whether it’s your health, your loved ones, or moments of peace you’ve experienced.

• Engage in acts of kindness. Helping others in whatever way you can, will lift your spirits and create a sense of solidarity and support in times of overwhelm.

Remember:

While the global or national political climate can feel overwhelming and unpredictable, remember that you are not completely powerless in the face of these challenges.

By applying some of these practical strategies for coping, such as setting boundaries with news consumption, focusing on what you can control, and nurturing self-care, you can reduce your feelings of overwhelm and regain a sense of balance.

It’s important to be kind to yourself during these times and allow space for both personal growth and emotional healing. By doing so, you’ll not only manage stress more effectively but also strengthen your resilience in the face of uncertainty.

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