Surviving the Impact of Stressful World Events on Well-Being

Fear. Uncertainty. Hopelessness. Helplessness. Anger. Panic. Fatigue.

Every day, patients tell me how stressed out they feel about the world and that much of this stress has turned to anxiety—making it harder for them to cope with everyday life. If you are feeling strong emotions about the world, like the upcoming political election, geopolitical tensions, the spike in COVID-19 numbers, extreme climate changes, or economic burden at home (just to name a few), you’re not alone.

It’s common to have feelings about events happening at home and abroad, like what’s currently going on in the Oval Office, the Supreme Court’s overturning of Roe v. Wade and the effects on women’s rights and reproductive care, and the war in Ukraine and the Middle East. These can evoke a cascade of strong emotions. Disagreement about these issues can damage relationships with friends, family, and coworkers and can disrupt self-care (Ford et al., 2023; Smith et al., 2019; Smith, 2022).

Research shows that, on average, people feel more anxious after watching the news and have a worse mood after checking social media (Riehm et al., 2020). Additionally, constantly checking social media can be "addicting," making it hard for us to pull ourselves away from checking that new notification or scrolling down our feed just a bit more. Many find it difficult to stop consuming political information or to stop thinking about politics (Ford et al., 2023; Smith et al., 2019; Smith, 2022).

Additionally, frequently viewing violent or traumatic events can contribute to longer-term mental health issues (Holman et al., 2020). An American Psychological Association (2020) survey showed that 70 percent of adults experienced high levels of stress leading up to the 2020 election. Large numbers of Americans also reported that politics take a significant toll on their mental and physical health, leading to increased depression, stress, loss of sleep, fatigue, increased hate, and even suicidal thoughts (Smith et al., 2019).

How to Cope With the Impact of Stressful World Events

When you feel distracted and anxious over all of the different things going on around you, it can be hard to focus on your own life and prioritize your own health. It’s easy to passively absorb the bombardment of disturbing content all around, especially since much of that content is tethered to devices that we rely on every day to communicate and accomplish daily tasks.

It’s important to know that these feelings can get better. You can prevent the negative effects on your mental and physical health by making just a few very simple changes.

Here are some changes you can make right now to take control back and regain equilibrium during these challenging times:

• Take your mental health temperature. Remember that symptoms of stress are not just “feeling stressed.” Stress can manifest in many, many ways. Take your mental health temperature by first identifying what your stress signals are. Do you feel stress physically, such as with muscle tension, headaches, or skin rashes? Or, do you get more emotional and become irritable, isolated, frustrated, or overwhelmed? Can you feel the stress physically inside of you? Does it form like a ball in your stomach, or does it press down on your neck and shoulders, like a heavy weight? Do you act out and tend to eat or sleep more (or less), or do you turn to drugs and alcohol to relax? Or, perhaps, you notice stress cognitively, like when you feel less focused, have anxious or racing thoughts, or become indecisive. Awareness is key. Get to know your stress signals so that you can prevent or address them when they bubble up.
• Know your triggers. Political stress, intolerance and discrimination, reproductive stress, bigotry, and violence are all tremendously stressful to witness through media, to be a part of, and most of all, to be a target of. Realize that you, or the people around you, may be triggered by trauma that they have experienced in the past or continue to experience in their daily lives. Be aware that this exists and acknowledge it. Support yourself and others who may be struggling by showing patience and compassion.
• Manage media consumption. It’s easier said than done, but try to avoid lots of screen time. Turn off all the push notifications on your smartphone, unsubscribe from daily news emails, and consider selecting a few credible outlets to trust for information. Limit yourself to a few updates a day and not right before bed. Also, try to avoid watching content and consider reading it instead. Reading can provide more information and leave less emotionally disturbing effects. Additionally, set boundaries and limits with online searches and chat rooms, and try setting a timer to limit your hours of online activity. Most importantly, take time away from the news to focus on things in your life that are going well and that you can control. Create a list of activities to do in your free time so you have options to choose from and are not tempted to mindlessly turn to the news.
• Stay connected. Staying connected to trusted friends and family is one of the best ways to reduce anxiety, depression, and loneliness during challenging times. It can be triggering to talk about politics with people who disagree with you and want to challenge you. Connect with friends who are supportive and calming and are willing to help you process your thoughts and emotions without creating more stress or panic. Equally important, albeit not easy, is to have conversations that are wholly unrelated to current events.
• Practice agency. Finding reasonable activities that contribute to causes you are passionate about can be motivating and inspiring. Getting involved in community action initiatives can help combat feelings of helplessness and isolation, as well as build stronger empowerment and connection. During times of crisis, people are often naturally inclined to help others. As good as it may feel for you to help others, it is important that you also maintain a solid self-protection zone. Choose what will make you feel good versus things that may add to your emotional burden. Don’t overextend!

If you or someone you love is contemplating suicide, seek help immediately. For help 24/7, dial 988 for the 988 Suicide & Crisis Lifeline, or reach out to the Crisis Text Line by texting TALK to 741741. To find a therapist near you, visit the Psychology Today Therapy Directory.