​Things Are Tough Right Now. Here Are 5 Things You Can Do.

​Things Are Tough Right Now. Here Are 5 Things You Can Do.

By Kerrie Toole, LICSW, Executive Director

There’s a lot going on in the world right now. And we want you to know that whatever you're feeling, whether it's anxiety, overwhelm, sadness, or uncertainty, your feelings are valid and you're not alone in experiencing them.

The world feels particularly heavy lately. Between political tensions, social upheaval, and the constant stream of challenging news, many of us are walking around with our nervous systems on high alert. As therapists, we're witnessing firsthand how external chaos can impact our internal sense of safety and well-being. If you've been feeling more on edge, having trouble sleeping, or finding it harder to concentrate, you're experiencing a completely normal response to abnormal times. Here are five things you can do when things feel out of control. 

1. Take Care of Your Nervous System
When the world feels chaotic, our bodies and minds need extra support. Start with the basics: 

• Prioritize sleep, even if it means setting a firm boundary around late-night social media consumption. The algorithm is designed to keep you hooked.
• Eat nourishing foods regularly. Your brain needs fuel to manage stress effectively. 
• Move your body in whatever way feels good, whether that's a walk around the block, gentle stretching, or dancing in your living room.
• Breathing exercises aren't just wellness trends; they're powerful tools for regulating your nervous system. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, exhale for 8. Even five minutes of intentional breathing can shift your body out of fight-or-flight mode.

2. Connect with Others
Isolation amplifies anxiety. Reach out to the people who matter to you, not to debate or analyze current events, but simply to connect as human beings. Share a meal, take a walk together, or have a phone conversation about anything other than the media. These moments of genuine connection remind us that we're part of something larger than the chaos.

If you're feeling called to support others, consider volunteering for local organizations or checking in on neighbors. Taking positive action, however small, can help counter feelings of helplessness and remind you of your agency in the world.

3. Curate Your Information Diet
Here's something we cannot emphasize enough: if you're feeling overwhelmed, it's time to seriously examine your social media consumption. The algorithms that drive these platforms are designed to capture and keep your attention, often by serving up the most emotionally provocative content. This isn't an accident, outrage and fear keep us scrolling.

If you want to stay informed or support causes that matter to you, consider these alternatives to social media:

• Subscribe to newsletters from reputable news sources
• Read long-form articles and analyses from trusted journalists
• Listen to thoughtful podcasts that explore issues in depth
• Visit official websites of organizations you want to support
• Follow journalists and experts through their own platforms rather than social media

These sources typically offer more nuanced, less inflammatory perspectives and won't bombard you with anxiety-inducing content every few seconds.

4. Set Boundaries That Protect Your Peace
It's okay to limit news consumption to specific times of day, perhaps 15 minutes in the morning and evening, rather than constant updates. It's okay to skip family gatherings or social events that consistently leave you feeling drained. It's okay to say, "I need to step away from this conversation" when discussions become heated or unproductive.
Protecting your mental health isn't selfish; it's necessary. You cannot pour from an empty cup, and you cannot be present for others if you're constantly overwhelmed.
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Remember: Change is Constant
History shows us that humanity has weathered many storms. While we can't predict exactly what lies ahead, we can control how we respond to uncertainty. Focus on what's within your sphere of influence: your relationships, your daily choices, your small acts of kindness.
If these strategies aren't enough and you're finding it difficult to function day-to-day, please consider reaching out for professional support. Therapy can provide you with personalized tools for managing anxiety and navigating difficult times.
You don't have to carry this weight alone. Take it one day, one breath, one moment at a time.
If you're struggling and would like support, we're here. Contact Castlebrook Counseling Services to learn more about our individual therapy services and DBT skills groups designed to help you build resilience and navigate life's challenges.