Coping with Anxiety About Current Events
Coping with anxiety about current events doesn’t mean pretending things are fine. It means learning how to stay informed without overwhelming your nervous system.
Here are some ways to start:
1. Limit how often you check the news
You don’t need constant updates to be informed.
Try choosing:
one or two specific times per day
and a limited number of sources
Endless scrolling keeps your brain in a loop of threat detection without resolution.
2. Notice when your body is activated
Anxiety about world events often shows up physically:
tight chest
shallow breathing
restlessness
difficulty focusing
When you notice this, gently bring your attention back to your body:
take a few slow breaths
put your feet on the ground
look around and name a few things you can see
This helps signal to your nervous system that you are safe right now.
3. Bring your attention back to what you can control
One of the hardest parts of current events anxiety is the lack of control.
Instead of trying to solve everything, ask:
What is actually within my control today?
This might be:
how you spend your time
how much media you consume
how you care for your body
how you show up in your immediate relationships
Small, grounded actions help restore a sense of stability.
4. Create intentional “off” time
It’s okay — and necessary — to take breaks from being informed.
This might look like:
spending time outside
listening to music
engaging in a creative activity
watching something calming or familiar
Rest is not avoidance. It’s what allows you to stay regulated over time.
5. Be mindful of how anxiety spreads
Conversations, social media, and even group chats can amplify fear quickly.
It’s okay to:
step away from certain conversations
mute threads
or set boundaries around what you engage with
Protecting your mental space is not selfish — it’s essential.
A Gentle Reminder
You are allowed to care about the world and take care of yourself at the same time.
Staying constantly overwhelmed doesn’t make you more informed or more helpful — it just drains your capacity to function and cope.
Finding a balance between awareness and regulation is what allows you to keep going.
If you’re finding that anxiety about current events is interfering with your sleep, focus, or overall well-being, it may help to talk through it with someone who understands how these patterns work.
You don’t have to manage it alone. Therapy in St. Louis can help. Schedule a free video consultation here: https://edie-rasmussen.clientsecure.me
If you are experiencing a behavioral health crisis, call 988 for immediate support.
