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Caring for Your Mental Health During Uncertain Times

When the World Feels Heavy: How to Care for Yourself Amid Ongoing News, Violence, and Political Stress


by Pamela L. Tippit, LPC-S


Lately, many clients have been sharing the same concerns in session: worry, anxiety, sadness, anger, and exhaustion related to what’s happening in our country and the world. From ongoing political tension to concerns about immigration enforcement, violence, and the constant stream of distressing news, it can feel like there’s no break for your nervous system.

This post isn’t about your beliefs. It’s about how to take care of yourself when the world feels heavy.


1. Be Intentional With News & Social Media Consumption


Staying informed is important—but constant exposure is not the same as being informed.

If you find yourself:

  • Doom-scrolling

  • Feeling tense after checking the news

  • Replaying videos or stories throughout the day

It may be time to set boundaries.

Try this:

  • Choose one specific time per day (or less) to check the news

  • Limit it to 10–15 minutes

  • Avoid scrolling before bed

And ask yourself honestly: What is knowing more actually doing for me right now?If it’s increasing anxiety rather than helping you make decisions, it’s okay to step back.


2. Remember: We Have Been Through Dark Times Before

This moment is heavy—but it is not the first time our country has endured hardship.

History reminds us of periods like:

  • Slavery and the Civil Rights Movement

  • World Wars and the Civil War

  • 9/11

  • The COVID-19 pandemic

Each of these moments brought fear, loss, and uncertainty. And while we don’t always know how things will change, we do know this: we have continued to move forward.

Holding onto that truth doesn’t minimize what’s happening—it helps ground us in resilience.


3. Invest Your Energy Where You Have Control

Anxiety often grows when we focus on what we can’t fix.

If you’re able, consider redirecting your emotional money, which is your:


  • Time

  • Energy

  • Effort


Toward something meaningful:

  • Volunteering

  • Supporting a local organization

  • Donating, mentoring, or advocating in ways aligned with your values


Doing something—no matter how small—often feels better than constant worry and helplessness.


4. Know Your Rights & Advocate for Yourself When Possible


For individuals who may feel vulnerable or fearful of being approached by law enforcement or immigration officials, knowledge can be empowering.


If appropriate:

  • Learn your rights

  • Understand what you are and are not required to share

  • Seek out reputable legal resources

Having this information ahead of time can reduce fear and increase a sense of preparedness.


5. You Are Not Required to Engage in Stressful Conversations

If conversations at work, in social settings, or with family increase your anxiety, it is okay to step away.


You can say:

  • “That’s not something I want to talk about right now.”

  • “I’m trying to limit these conversations for my mental health.”

    OR

  • You can just walk away or say nothing

No explanation required. Protecting your peace is allowed.


6. When Anxiety Is Still High, It May Be Time for Extra Support


If you’ve tried these strategies and:


  • Anxiety is affecting your sleep, focus, or mood

  • You feel constantly on edge or overwhelmed

  • Daily functioning feels harder than usual

It may be time to ask for additional support.


That could include:

  • Starting therapy

  • Increasing therapy sessions

  • Talking with a healthcare provider about medication


There is no shame in needing more support during stressful times. Sometimes therapy alone isn’t enough—and medication can be a helpful, temporary or long-term tool for stabilization.


You Don’t Have to Carry This Alone

If you’re struggling, please reach out. Support exists, and help is available.

Helpful Resources:


If you’re already a client and feel like you need additional support, please reach out. If you’re not currently in therapy, this may be a good time to start.

Your mental health matters—especially now.

 
 
 

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