Let’s be honest—these days, it can feel like the weight of the world is sitting squarely on our shoulders.
Whether it’s global conflict, political division, climate disasters, or economic uncertainty, there’s a nonstop stream of heartbreaking headlines and high-stakes news hitting us from every direction. And that’s before we even get to the demands of daily life—our families, jobs, health, and relationships. If you’ve been feeling anxiety, stress, or overwhelmed lately, you’re not alone. I see it every day in my therapy sessions and workshops: high-achieving adults, leaders, and everyday folks silently carrying a massive emotional load. The truth is, our nervous systems weren’t built for a 24/7 cycle of crisis. And yet, here we are.
So, What Do We Do? How Do We Stay Emotionally and Mentally Healthy When the World Feels Anything But?
In this blog, I’m sharing 3 grounded, real-world tips to help you manage anxiety, stress, and overwhelm—especially during turbulent times. These are the practices I use with clients, and truthfully, the ones I come back to myself when things feel like a lot (because let’s be real, I’m human too).
Get Out of Your Head and Into Your Body
When we’re anxious or overwhelmed, our brains go into overdrive. We overthink, ruminate, and spiral. We try to think our way out of discomfort, but here’s the catch: anxiety doesn’t live in our thoughts alone. It’s stored in our nervous system, and it speaks the language of sensation.
That’s why one of the most effective ways to regulate anxiety is to get out of your head and back into your body.
This could look like:
- Taking a brisk walk while paying attention to your feet hitting the ground
- Doing a few rounds of box breathing (inhale 4, hold 4, exhale 4, hold 4)
- Stretch slowly and notice the sensations in your muscles
- Putting your hand on your heart and belly, and just breathing
- Shaking your hands, arms, or legs to discharge pent-up energy
These somatic practices aren’t just trendy wellness tricks—they’re backed by neuroscience. When we move our bodies or shift our breath, we’re communicating directly with the vagus nerve and telling our nervous system: You’re safe. You’re okay.
Try to build these micro-moments into your day, especially if you’ve been doom-scrolling the news or feeling stuck in a cycle of worry. Your body is your best ally. Use it to come home to the present.
Limit Your Media Diet (Without Ignoring Reality)
There’s a fine line between being informed and being inundated.
Most of us want to stay aware of what’s going on in the world—we want to be compassionate, conscious citizens. But when you’re constantly plugged into news cycles, especially ones filled with violence, tragedy, or uncertainty, your brain stays in a state of hypervigilance. That’s exhausting. It’s like leaving the lights on in every room of the house 24/7.
So here’s your permission slip: It’s okay to set boundaries with the news.
You are not ignoring the world. You are protecting your capacity so you can engage with it more effectively.
Here are a few gentle boundaries that might help:
- Choose one or two trusted news sources, and check them once a day, not all day
- Avoid reading or watching the news first thing in the morning or right before bed
- Mute or unfollow accounts that are constantly posting distressing content
- Designate certain hours as “news-free zones” (especially during meals or downtime)
And if guilt creeps in—as it often does—remind yourself: staying regulated doesn’t make you less empathetic. In fact, being grounded allows you to show up with more clarity, compassion, and energy for the causes and people you care about.
Name It to Tame It (Then Choose What You Can Control)
One of the biggest drivers of anxiety is an ambiguous threat—when we sense danger, but we can’t name it clearly or do much about it. Sound familiar?
That’s why one of the most powerful tools in moments of overwhelm is to name what you’re feeling, without judgment.
It might sound like:
- “I feel helpless when I read about everything going on.”
- “I’m angry, and also sad. I don’t know where to put it all.”
- “This news is triggering old fear for me.”
- “My body is carrying tension, even though I didn’t realize it until just now.”
When we name our emotions, we activate the prefrontal cortex (the rational part of the brain) and calm the amygdala (our fear center). This simple act—what neuroscientist Dan Siegel calls “name it to tame it”—brings our emotional system back online.
From there, I encourage you to zoom in and ask: “What is within my control right now?”
It might be:
Calling a friend and talking it out- Making a donation or volunteering for a cause you believe in
- Limiting your exposure to negativity for the day
- Taking care of your body with rest, movement, or food
- Being kind to someone in your household or community
These actions may feel small, but they create ripple effects—inside and out. When you choose grounded action, even in the face of global instability, you reclaim a sense of agency. That’s what healing looks like. Not bypassing the hard stuff, but facing it with clarity, compassion, and choice.
The world can feel heavy. And yes, you might feel tired, anxious, or unsure of how to hold it all. That’s human. That’s normal. You don’t need to carry everything at once—or alone.
Start Working with An Anxiety Therapist in Richmond, VA
You are allowed to protect your peace without checking out of the world. You’re allowed to soften, breathe, and slow down, even as the world moves fast. And most importantly, you are allowed to care for yourself deeply, not as a luxury, but as a necessity.
Because when you’re regulated, resourced, and rooted, you don’t just survive the storm. You become someone who helps others weather it too. If you would like to discuss further ways to manage stress and anxiety, please schedule a consultation with Gray Horse Counseling. You can start your therapy journey by following these simple steps:
- Contact me to schedule your free consultation
- Read my FAQs and learn more about me
- Start regaining an inner sense of peace!
Other Services Offered with Gray Horse Counseling
Anxiety therapy is one of the many services offered by Gray Horse Counseling. I’m happy to offer both in-person and online support across Powhatan, Richmond, New Kent, and across the state. Other services offered include equine-assisted therapy, individual therapy, life transitions therapy, group therapy, EMDR therapy, clinical supervision, equine therapy, and depression treatment. Check out my FAQs, read about me, and contact me today to get the help you deserve!