In a world constantly bombarded by news of crises—wildfires ravaging California, political chaos shaking our nations, global health emergencies, and the list goes on—it’s natural to feel overwhelmed. The weight of these catastrophic events, coupled with the ongoing uncertainties of our world, can trigger feelings of anxiety, fear, and helplessness. For many of us, these concerns don’t just stay in the background; they affect our mental health in profound ways. It’s easy to feel small in the face of such large-scale issues, but it’s important to remember that managing anxiety during these difficult times is not only possible, but essential.
In this blog post, we will…
- explore ways to cope with the anxiety triggered by catastrophic news
- offer insights into why we react the way we do
- provide practical tools to help you manage these feelings with compassion and care.
Along the way, we’ll discuss the impact of winter and post-holiday blues, and share some great books and podcasts to support your mental health journey.
The Power of Information and the Weight of Catastrophic News
As humans, we are wired to seek out information, especially about things that feel out of our control, like wildfires and political unrest. While staying informed is important, research suggests that constant exposure to negative news can increase anxiety and stress. A study published in 2024 in The Lancet Psychiatry found that people who consumed news about natural disasters, like wildfires, or political instability experienced heightened levels of distress. Our brains are hardwired to respond to dramatic, emotional stimuli, and the continual stream of shocking news can leave us feeling like we’re living on the edge of crisis.
In addition, many people experience “doomscrolling,” a term for endlessly scrolling through news feeds on social media, which only amplifies feelings of anxiety. A study published in 2023 in Psychological Trauma suggests that doomscrolling online ( a term that emerged from the COVID-19 pandemic) can contribute to increased feelings of anxiety and helplessness, especially when news is consistently negative or overwhelming.
As U.S. Surgeon General Dr. Vivek Murthy so poignantly put it: “We cannot live a life of constant fear. But we also can’t ignore our responsibility to each other in times of crisis.” In this sense, our challenge becomes finding balance—remaining informed, but not to the point where it overwhelms our sense of peace or purpose.
Understanding Seasonal and Post-Holiday Anxiety
Anxiety can also be exacerbated by the changing seasons, especially as winter sets in and we transition from the festive, social atmosphere of the holidays to the quieter months of the new year. For many, the dark, colder months of winter, especially in regions with long winters and reduced sunlight, bring a natural dip in energy and mood.
On top of that, post-holiday blues can contribute to feelings of sadness and anxiety. After the hustle and bustle of the holiday season, we may feel a sense of emptiness or loss. Expectations during the holidays can be high, and when those festivities wind down or those expectations are not met, some of us are left feeling disconnected or uncertain about what’s next.
Dr. Vivek Murthy speaks about the importance of community in these moments of crisis, urging us to connect with those around us, especially during challenging times. Whether it’s seeking support from friends, family, or a therapist, connection helps remind us that we are not alone in our experiences. He wisely stated, “Caring for our mental health is not a luxury; it is a necessity.” In these turbulent times, taking care of yourself isn’t just important—it’s essential.”
Coping Strategies: How to Manage Anxiety in Troubling Times
- Limit Your Exposure to News
While it’s important to stay informed, constant exposure to distressing news can elevate anxiety levels. Consider setting boundaries around when and how much news you consume each day. For example, you could limit your news intake to 30 minutes in the morning and 30 minutes in the evening, avoiding the temptation to check your phone throughout the day. There are apps and timers to help you set and maintain those boundaries.
- Practice Mindfulness and Meditation
Mindfulness practices can be incredibly effective in managing anxiety. They allow us to anchor ourselves in the present moment, reducing the impact of external stressors. Research has shown that mindfulness meditation can lower levels of anxiety and improve emotional regulation. Apps like Headspace or Calm offer guided meditations designed to ease stress and promote mental well-being. Even just five minutes of deep breathing or mindful awareness can make a noticeable difference.
- Take Action, But Don’t Overwhelm Yourself
Feeling helpless in the face of catastrophic news is a common response, but taking action—no matter how small—can help us regain a sense of control. Whether it’s donating to wildfire relief efforts, signing a petition, or supporting organizations that align with your values, taking action can create a sense of empowerment. However, it’s essential to avoid taking on too much. Small, intentional acts are far more sustainable than trying to solve everything at once.
- Create a Routine and Focus on Self-Care
Maintaining a daily routine can provide structure during chaotic times. Try to include activities that nurture your body and mind, such as exercise, healthy eating, and adequate sleep. Regular exercise, even a walk outside, has been shown to reduce anxiety and improve mood. If the winter months leave you feeling down, consider light therapy to counteract the effects of reduced sunlight. These small steps can help create a sense of stability in your life.
- Connect with Others
Social connection is one of the most important factors in mental well-being. During times of crisis, reaching out to loved ones for support is crucial. As Dr. Murthy emphasizes, loneliness is a major contributor to mental health struggles, and by fostering relationships, we can create an environment of mutual care. Even simple gestures—like texting a friend, attending a local event, having a coffee with a neighbor—can foster a sense of belonging and reduce anxiety.
Books and Podcasts for Support
Sometimes, words from others can help soothe our anxious hearts. Books and podcasts can offer both practical advice and emotional comfort. Here are a few that can help guide you through turbulent times:
- Books:
- “The Body Keeps the Score” by Bessel van der Kolk: This book explores how trauma affects the body and mind, offering insight into healing techniques that can be helpful for anxiety caused by overwhelming news.
- “The Gifts of Imperfection” by Brené Brown: Brown’s work on vulnerability and self-compassion is a great resource for those struggling with anxiety, particularly when it feels like we have to be perfect in a chaotic world.
- “Radical Acceptance” by Tara Brach: This book offers compassionate tools for accepting ourselves during moments of fear and uncertainty.
- Podcasts:
- “The Trauma Therapist Podcast”: A great resource for understanding the impacts of trauma, including how to navigate anxiety and stress caused by current events.
- “The Happiness Lab” by Dr. Laurie Santos: This podcast offers research-backed tips for improving well-being, helping you cope with negative news and seasonal changes.
- “UnFck Your Brain” by Kara Loewentheil*: This podcast takes a deep dive into how we can overcome anxiety and find inner peace, especially in the face of societal pressures.
Navigating the anxiety brought on by catastrophic news and the changing seasons is not an easy feat. It’s okay to acknowledge the discomfort, but also remember that you have the power to manage it with kindness, self-care, and compassion. Lean into your community, embrace healthy habits, and give yourself permission to step away from the overwhelming chaos. As we move through this season, let’s remember that while we may not be able to control the world around us, we can always control how we respond to it.
Do you need some help with these concerns? Please reach out and schedule a free consultation with a Thrive Collective team member. We are here to support your pursuit of balance, self-care and community.