Current world events can feel really scary. You may be focusing on worst-case scenarios, feeling like you need to know everything about what’s happening and noticing an increase in physical anxiety symptoms. Here are some ideas to try that can help you feel calmer and more in control.
1. Set a limit on what news you’re consuming
– Stick to reputable sources that are giving facts, not opinions on what could happen
– Try only checking a couple of times a day for a few minutes
– Notice if you’re getting sucked into doomscrolling and do something relaxing instead
– It’s OK if you need to avoid the news altogether, it doesn’t make you selfish
2. Take action
– Doing something to help other people can lower anxiety by giving a sense of purpose
– Some ideas are volunteering, signing petitions, donating and raising awareness through craftivism. These could be related to what’s currently happening or another cause that you care about.
– Remember to take care of yourself and that you can’t do everything.
3. Talk about your feelings
– It’s normal to feel anxious about what’s happening, lots of people are feeling the same.
– Opening up and sharing your feelings can help you feel less alone and bring anxiety levels down.
– If there’s no-one you can immediately talk to, try writing your thoughts down to get them out of your head
4. Do something else
– Try activities that have nothing to do with what’s in the news – read, watch a familiar film, go for a walk, listen to music, draw, bake a cake, whatever you find comforting
– If you’re feeling panicky, try some grounding techniques (I have an example here)
I hope you find some of this helpful. My thoughts are with you if you’re directly affected by what’s happening.