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Well-intentioned advice for those stressed out about current events often includes encouragement to be patient, stay calm, and keep faith — but how on earth are you supposed to do that when the onslaught of disturbing news never seems to stop?
As a practicing clinical psychologist and professor who studies anxiety management and tolerating uncertainty, I offer 10 suggestions for getting through this highly stressful period.
While it’s tempting to stay glued to your devices, endless doom scrolling and screen refreshes can become overwhelming and keep you in a state of tension and constant vigilance. Excessive consumption of news and social media predicts poorer long-term mental health in times of crisis.
Schedule a few breaks where you can engage in activities that take your mind off the politics and insecurities we face, and make things feel a little more normal for a while.
It is difficult not to know things, for example the results of elections. But not knowing doesn’t mean you should assume the worst-case scenario has happened. When anxious – as many in the US are today – people tend to assign threatening meanings to ambiguous situations. But this tendency is neither reliably accurate nor useful. Drawing catastrophic conclusions is like setting off a series of false alarms that keep you on your toes and exaggerate your sense of threat.
The feeling of deep disappointment at election results you don’t like, or concern about cutting greenhouse gas emissions, can spark a desire to back out and hide. While that reaction is natural, it tends to be counterproductive. By staying engaged in activities that give you a sense of accomplishment, pleasure, or meaning, dealing with this time can be much less painful.
It is normal and understandable to feel overwhelmed by current events. Focus on what will help you get through this day without punishing yourself for feeling upset or exhausted. By paying attention to what is happening right now while recognizing that it is not permanent, you can stay both present and hopeful. While it is true in many ways that we live in a unique and unprecedented era, it is also true that humans tend to be remarkably resilient, even in the face of tremendous stress and trauma.
If you’re feeling isolated, whether you’re physically or emotionally, it can be hard to feel any worse. When people experience acute stress, they can cope with it much better if they have social support.
So get in touch and stay connected — whether that means texting the last count of votes with a friend or purposefully taking a break from mulling over current events. It’s a good time to discuss in depth what you think about Taylor Swift’s new album.
No, I’m not talking about your gut – have a regular and healthy eating, sleeping and exercise pattern. While self-care may seem insignificant, meeting those basic physical needs can go a long way toward keeping your internal resources sufficiently replenished to meet the high demands of our time. There is mounting evidence that poor sleep is closely linked to many mental and emotional health problems.
So stop refreshing your feed in the wee hours and try to get some sleep.
It may feel strange to be asked to support others when you’re so exhausted yourself, but helping others is linked to benefits for your own mental health.
In addition, it gives a sense of control. There’s so much in this day and age that you’re out of control — there’s no magic wand that speeds up vote counting in critical contested races or makes climate resolutions between countries come earlier. But taking action now to improve things for those around you helps others and reminds you that you can make a difference in meaningful ways.
So bake cookies to drop off at the door of the friend who has had the flu. Offer to take an item off a coworker’s overwhelming to-do list. If you’re in a position to help, donate to a cause you care about. It’s a win win.
Each person is different in what helps them relax or feel more centered. For example, by focusing on your breath and slowing down your breathing, you can stay grounded in the present moment and lessen the spiral of troubling thoughts about what’s to come. Others find it helpful to practice taking a different perspective and reevaluating their anxious thoughts more directly.
For many people, online mindfulness or cognitive therapy exercises can make a big difference. Check out online mental health programs that have been reviewed by experts and choose the source that’s right for you.
The combination of pandemic tensions, economic concerns, social injustices, climate collapse and more means that few of us will be at our best right now as we try to get through the day.
There’s a lot of space between performing at 100% of your usual capacity and climbing into bed and hiding under the covers for days. Personally, I try to achieve an average of 80%. People who are currently taking on bigger challenges than me may be aiming for a lower percentage.
No one gets through this time unscathed, so kindness to ourselves and others is sorely needed.
If recommendations 1-9 don’t make it, there are many resources to help people through this difficult time:
- National Suicide Prevention Lifeline: 988
- Crisis Line of Text: Text HOME to 741741
- Use my research team’s free intervention to reduce anxious thinking: MindTrails (part of an online study)
Be patient, stay calm and keep believing is a challenge. I’ll be happy if I can get most of the way there.