It’s been hard to scroll through the news lately without feeling a knot in your stomach. The war and violence in Palestine, other Middle Eastern countries, or blatant human rights violations in Congo are heartbreaking and beyond what any human nervous system is built to process all at once.
My therapy clients are showing up for sessions not just because of something personal, but because they don’t know how to carry the weight of what’s happening around them. Through this blog, I hope to offer grounding tools and motivation to anyone feeling overwhelmed by current events.
Why do world events affect me so deeply?
Feeling connected to what’s happening in the world means you’re empathetic. But constant exposure to pain, conflict, and crisis can stretch your nervous system to the point of shutdown.
Here’s what might be happening behind the scenes:
- Vicarious trauma: You absorb distress from stories and images you see, even if it isn’t happening to you.
- Hyper-awareness: You are constantly aware and anticipate bad news before it hits.
- Existential fear: When the future looks uncertain, your brain struggles to stay grounded in the present.
If you feel any of these, your body may still react as if you’re in danger, even at home. Grounding can help you feel at ease and even hopeful for a better future.
What are some simple grounding tools I can use today?
Grounding helps bring your awareness back to your body and your surroundings. These are tools that you may already use, like going for a walk or listening to music, but with more intention. Here are some you can try today:
1. Name Five Things Around You
Take a pen and paper and write answers to these:
- Look around and name five things you can see.
- Name four things you can touch.
- Three things you can hear.
- Two things you can smell.
- One thing you can taste.
This classic “5-4-3-2-1” method helps you reconnect with your senses instead of your thoughts.
2. Try Cold Water Therapy
Cold water, even if it’s just a splash on your face, can help you feel more grounded. It jolts your nervous system to bring your thoughts back to your body. Taking a cold shower or holding an ice cube in your hand are also good techniques.
3. Use Weighted Pressure or Body Tension
If you have a weighted blanket, use it. If not, try this instead:
- Sit somewhere comfortable.
- Tense each part of your body, one at a time, starting from your feet and moving up to your shoulders.
- Hold the tension for five seconds, then release.
This grounding technique helps release built-up stress and signals safety to your body.
4. Set Boundaries With News and Social Media
You don’t have to consume everything that appears on your phone. You must stay informed, but don’t let it cross over to being overwhelmed. Set “news office hours”, where you can catch up on daily news. Limit to 15-30 minutes of two windows weekly.
Other helpful tips:
- Unfollow or mute triggering accounts
- Use grayscale mode to reduce screen stimulation
- Follow one trusted news source instead of ten
5. Walk Barefoot, Even for a Minute
Therapists call it “earthing.” It sounds simple, but the contact between your feet and the ground sends calming signals to your brain.
If you live in a city or can’t get outside, try standing barefoot on your floor and feeling the full weight of your body supported by gravity. Breathe into that feeling. Repeat this to your brain – “I am here. I am safe.”
6. Listen to Guided Meditation
I’ve shared a calming, therapist-informed meditation on my YouTube channel. It’s made to help you slow your breath, feel safe in your body, and take a mindful break from the chaos around you.
What if I still feel guilty for disconnecting?
You may ask yourself, “If I stop reading the news, am I just ignoring what others are going through?”
The answer: No. You’re not turning away from suffering. You’re protecting your ability to stay present and take meaningful action. You can still support the cause by donating and advocating when you can.
Taking a break will help you show up more thoughtfully and sustainably. Many activists and mental health professionals agree that rest is part of resistance. Take a moment to pause, collect yourself, and set boundaries.