Finding Balance and Self-Care When the World Feels Scary and Uncertain
Anxiety, Uncertainty, and Fear seem to be the words of the last two years, not to mention the words of the week with the current horrors unfolding in Ukraine. While young teens might not be as aware of these issues in the world; older teens, college students, and adults can become quickly overwhelmed with the 24-hour news cycle.
Whether our brains are inundated with news about Covid, distant wars, or local concerns, if we don’t allow ourselves a break from the never-ending news and social media feed, we will likely find ourselves dealing with symptoms like anxiety, insomnia, and depression. Our ability to take in draining and devastating news is not without limits. Our minds and bodies will begin to respond with various symptoms until we restore the balance we require.
Understanding the world around us is important. Setting boundaries for how we take in the world’s information is pretty important as well. While 24-hour news, Twitter, and Tik Tok are not going anywhere, we can strive to make healthier decisions on how we view and use these sites and apps.
Setting healthy boundaries to protect your mind and body might look like the following:
Allowing yourself only certain hours a day to get the latest news updates
Finding multiple sources that support the news you are viewing to ensure you aren’t digesting and sharing unverified information
Avoid “Doom Scrolling” by finding the willpower to not click on every dark and disturbing article available to you.
If being online is causing you stress, take a break. As writer Anne Lamott said, ”Almost everything will work again if you unplug it for a few minutes, even you.”
When the world (and social media!) gets overwhelming, consider taking a more mindful approach:
Meditation – Try the Calm App or Headspace if you need a place to start.
Prayer – Not only is prayer a spiritual connection, but the effects of prayer can be similar to meditation by calming the nervous system and allowing relaxation.
Going for a walk or run – Nature and exercise are both important to our mental health. Something as simple as a long walk around the neighborhood can reduce feelings of stress and anxiety.
Listening to music – Music is a powerful tool for mood regulation, and it is so easy to access!
Practicing daily gratitude – The words we tell ourselves matter. Practicing some form of gratitude each day allows us to see and acknowledge the good and the beauty in the world around us.
While these exercises won’t solve the problems of the world around us, they do give us the opportunity to breath and add space for perspective and positivity. A healthier and less stressed mind will serve us well during times of uncertainty. When the pain and trauma in the world seem to be the only headlines, remember that in order to be the most effective ally, friend, and advocate, we must first be gentle and kind to ourselves.