How to Cope with the Stress of Global Crisis

In a world marked by unprecedented global crises such as the COVID-19 pandemic, climate change, political turmoil, and economic instability, the stress and anxiety can become overwhelming. When news is 24/7 and social media is promoting misinformation, you may feel like you can’t escape it and aren’t sure what to believe. Add in the fact that much of what’s happening is out of our control, you may be also feeling helpless and hopeless.

Coping with these challenges and maintaining our mental well-being is crucial. You can’t stop living life, and going through day after day in an anxious and unhappy state isn’t healthy. And remember, just because you are trying to cope doesn’t mean you don’t care or lack compassion and empathy; it means that you recognize your need to be in a mentally healthy state to find ways to help the causes that are supporting global crises. By taking care of yourself, you will be more equipped to take care of others. 

Let’s explore effective strategies for coping with the stress of global crises, which can help you build resilience and find a sense of balance in turbulent times.

Stay Informed but Limit Exposure

STOP DOOM SCROLLING! Doom scrolling, or browsing social media or news sites in search of negative news, is more prevalent than ever. While it may make you feel like you have a temporary sense of control, the harmful impact on your mental health is long lasting. Being informed about global crises is important, but it's equally vital to set limits on your exposure to distressing news. Constant exposure to negative information can exacerbate stress and anxiety. Designate specific times for catching up on the news, and ensure you rely on credible sources for information.

Establish a Routine

Creating a daily routine can provide stability and a sense of control amidst chaos. Set consistent wake-up and sleep times, plan your work or study hours, and include time for self-care, exercise, and relaxation. Routine can help anchor your life during uncertain times. You can even time your news intake to come before a stress-relieving activity, like exercising, playing with your kids or having some time in nature. That way, you can intake news and stay informed, but then process it in a healthy way. 

Practice Mindfulness and Meditation

Mindfulness is a term we hear often, but may not know what it means. Mindfulness is “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, (and can be) used as a therapeutic technique.” Mindfulness involves acknowledging and accepting your thoughts and feelings as they arise. This awareness allows you to recognize stressors and triggers in your life. By identifying these stressors, you can take proactive steps to address them or change your response to them. Using a technique like meditation, which can help you quiet your mind, can also be a powerful tool for managing stress. These practices encourage living in the present moment, reducing ruminations about an uncertain future. Even a few minutes of daily meditation can make a significant difference in your emotional well-being. 

Prioritize Self-Care

We say this all the time, but we’ll say it again for the person in the back: self-care does not mean you have to indulge yourself in a luxurious or expensive experience. Self-care can be anything you do to put yourself first and prioritize what makes you happy and healthy. Things like saying no (especially if you tend to give to others too much), making a meal that you love, seeing a therapist or simply taking time to read a book or walk in nature, are forms of self-care. During global crises, it's easy to neglect self-care. We may feel selfish when we practice self-care. However, taking care of yourself is essential for maintaining mental health. Engage in activities you enjoy, get enough sleep, eat a balanced diet, and exercise regularly, because self-care can act as a buffer against stress.

Stay Connected

Isolation can amplify stress. Stay connected with friends and family through phone calls, video chats, or in-person meetings where safe. Sharing your feelings and experiences with loved ones can provide emotional support and reassurance. Just make sure the people you engage with aren’t increasing your stress by talking about issues that are causing you pain. If they are, practice self-care and change the subject, politely tell them you would rather not have that particular conversation, or simply don’t engage with them. You can also stay connected by volunteering with organizations that are supporting the crisis that has you worried. Supporting others during a crisis can be a source of personal strength and can give you a sense of control over the issue. Volunteering, helping your community, or simply reaching out to friends in need can give you a sense of purpose and foster feelings of togetherness.

Seek Professional Help

If you find that stress is significantly impacting your daily life, don't hesitate to seek professional help. A therapist or counselor can provide strategies for managing your emotions and navigating challenging situations. You’re not alone in your anxiety, and having a trusted professional to help you through the emotions can be a positive experience. 

Coping with the stress of global crises is a shared challenge that requires resilience, adaptability, and self-care. By following these strategies, you can build the emotional strength needed to navigate uncertainty and maintain your mental well-being. Remember, you are not alone in this, and with the right tools, you can find balance and even grow in the face of adversity. If you need help understanding and handling your emotions, please give us a call. We would be honored to help you.