For months, reading the news has been like riding a rollercoaster, leaving us feeling unsettled and exhausted. As a psychotherapist, many of my clients are flooded with anger and fear as they try to keep up with the numerous changes happening so quickly. Many are unable to think about the future because their present is so anxiety-ridden. In addition, they are grieving the loss of the lives they thought they would live. These emotions aren’t one-offs that can simply be processed and released; instead, they are re-triggered daily by the news. Once we experience a certain level of overwhelm, anxiety prevents us from engaging in self-care that might help us manage our emotions. Our bodies aren’t designed to stay on high alert for prolonged periods, and this constant pressure on our nervous systems takes a toll.

“Once we experience a certain level of overwhelm, anxiety prevents us from engaging in self-care that might help us manage our emotions.”

With chronic stress, unhealthy coping mechanisms emerge. One friend reported a colleague bursting into her office, recounting the day’s news play-by-play in a hostile way that made her feel like she should be doing more about it. I even noticed myself unconsciously distancing from friends who voted differently, even though I know these friends love and care for me. A part of me needed someone to blame for the “what’s happened now?” new normal.

At the same time, while the world is on edge, life continues. We still have to go to work, get our kids to school, feed the dog, worry about getting fired and plan a summer vacation. Finding the balance between disengaging enough to stay sane but staying connected enough to be engaged citizens is crucial. This line is different for everyone and often found through trial and error. Now that we understand how chronic stress impacts our nervous systems, let’s explore ways to regain balance. 

Understanding how our bodies react to stress

I reached out to Elizabeth Anable, PhD, LMHC, a Somatic Experiencing expert, to better understand how our bodies respond to persistent exposure to overwhelm and stress. Somatic Experiencing is a body-oriented approach to healing trauma and stress. She explained that most people don’t realize we are hardwired to respond automatically to threats before the information even reaches our pre-frontal cortex, the part of the brain responsible for conscious thought. Instead we go straight into reacting as our system prioritizes survival and safety over other experiences like joy, silliness or other emotions. When we spend long periods in a state of vigilance our attention becomes habituated toward perceiving threats, making us more likely to move into a self-protective fight, flight, or freeze response — whether the threat is real or perceived.

“When we spend long periods in a state of vigilance our attention becomes habituated toward perceiving threats… whether the threat is real or perceived.”

“This is good to know when understanding how we relate to the news cycle,” she shared. “These days the news can be experienced as threatening on many levels. For trans people and their families and loved ones, for example, it’s an immediate and direct threat. When there are many threatening signals in our environment, we unconsciously remain in a heightened threat state — so bringing awareness to that can be the first step toward shifting it.”

She explained that if we know we are in fight-flight-freeze mode, we can begin to step back and observe our own reactions. We can take a pause, sense into our bodies, and re-engage the conscious part of our brain to shift our attention to cues of safety. This might lead us to call a friend, or shift our focus away from the overwhelming flood of threat signals. 

How (and why!) to care for your nervous system

When we are overloaded, a natural protective response is to turn away, which may be necessary for recalibration. However, what many of us are missing is that caring for our nervous systems is one thing we can actually control. By caring for our nervous systems, we not only practice self-care but also engage in an active refusal to let the chaos of the outer world dictate our emotions and behaviors.

“By caring for our nervous systems, we not only practice self-care but also engage in an active refusal to let the chaos of the outer world dictate our emotions and behaviors.”

If we don’t take action, our psyche will protect itself by shutting down into a state of paralysis. We need hope and access to energy reserves to be of use to our loved ones and contribute to the world in whatever way works for us. 

It’s normal to feel helpless when we can’t make a huge impact on world events. However, practicing some of the small simple tips below consistently can build capacity and resilience. These aren’t tips to help you disengage and hide away — they are meant to help you remain engaged and useful.

Identify your emotions instead of projecting them

When we aren’t in touch with what we are feeling, we unconsciously project those emotions onto others. Feelings are forms of energy that can move through us when given an outlet. Check in with yourself a few times per day by closing your eyes and noticing what emotions are present beneath the surface. Whether it’s joy, fear, anger, or sadness, share these feelings with a trusted friend or write about them in a journal. When we acknowledge and express our emotions, we reduce the likelihood of displacing them onto others.

Practice random acts of kindness. 

“When we acknowledge and express our emotions, we reduce the likelihood of displacing them onto others.”

Studies show that helping others releases endorphins, often referred to as a “helper’s high.” When my clients are struggling with depression, I encourage them to volunteer- not only are they helping others, but they also feel better. Aim to perform at least one act of kindness each day. Let someone go first in line, pay for the person behind you in line’s latte, or offer a genuine compliment. If you have time, find volunteer opportunities that match your strengths. If you love talking to strangers, look for a role that involves social interaction. Action can be the antidote to despair. 

1. Join something — anything!

The pandemic fostered isolation, but we are hardwired to connect and need human interaction almost as much as we need food and water. Regular social interaction fosters community and decreases feelings of loneliness. Whether it’s volunteering at a soup kitchen or joining a book club, studies show connecting with others offers a sense of normalcy and a break from constant news consumption.

2. Keep living your life

If you can’t stop worrying, acknowledge your fears. Allow yourself to think about back-up plans- consider where you might go if you needed to leave an unsafe situation. Then, do your best to let go and return to living your life. We don’t actually know what will happen today — or even in the next 10 minutes. Celebrate milestones, encourage laughter, and find joy in everyday moments.

3. Notice your feelings and be curious about what you need 

Pause, close your eyes and check in with yourself multiple times per day, asking what you need just to get through the next few hours. Listen for small requests like a nap, walk or favorite meal. If your system trusts you will respond to its needs, it will continue to feed you information to keep you more balanced.

4. Practice slow living

We live in a culture that prioritizes productivity and we don’t often give ourselves permission to feel good until our to-do lists and outer world achievements are accomplished. Chronic hustling breeds burnout, and we can’t effectively engage from a depleted place. Force an intentional slowdown for at least part of your day. Read a book instead of doom-scrolling before bed, savor each sip of your morning coffee while gazing at a bouquet of spring flowers instead of your phone. Your system will reward you with more calmness in spite of whatever chaos is happening around you.

5. Focus on what you can control

When we feel powerless we often try to control something, anything. Controlling behavior usually results in conflict. When you are upset world events are beyond your control, focus on two things that are within your control. You can’t control budget cuts to a cause close to your heart, but you can control what you are having for lunch and who you will call tonight when you get home. 

6. Notice the beauty in the world

It’s true that there are bad things happening in the world and people are experiencing stress and harm. And, at the same time, there are heroic acts of kindness exhibited everywhere each day. It might be the man who carried an elderly person’s suitcase up the subway stairs or the woman who gave away hundreds of bouquets on Valentine’s Day. Set an intention to notice beautiful things around you which will bring you more into your heart. When you are centered in your heart, you feel less fear.

7. Find your news boundary — and accept it

We all have different capacities for what we can tolerate before stress overwhelms us. Our bodies give us signals — insomnia, irritability, fatigue, or increased emotional sensitivity — but we must slow down enough to notice them. As a therapist, I know I can’t hold space for others during these turbulent times if I haven’t first held space for myself. For me, scanning headlines in the morning but saving deep dives into news articles for the weekend helps me stay informed without becoming emotionally flooded.

8. If you’re ruminating, try a somatic practice

Awake at 2 a.m., unable to stop ruminating? Somatic psychotherapist Elizabeth Anable suggests a somatic practice called “orienting” to break the cycle of fear-driven thoughts. Engage your senses to signal safety — notice the warmth of a cup of tea in your hands, inhale its scent, take time to notice the taste and feel the sensation of warmth spreading in your body. Feel your feet on the ground, and notice, “Right now, I am safe.” This two-minute exercise shifts awareness away from cues of threat and toward present-moment safety.

If you are still struggling after trying these tools, consider reaching out to a professional for support. No one knows how long these turbulent times will last, so establishing a solid foundation for stress management now is essential. By taking small, intentional steps to care for ourselves, we build resilience — not just to endure challenges but to actively shape how we engage with the world.

Rebecca Hendrix, LMFT is a Manhattan-based licensed integrative holistic psychotherapist. She specializes in relationship issues, depression, anxiety, grief and spiritual growth. You can find her on Instagram or learn more on her website.