6 Ways to Cope When the World Seems Overwhelming

Given the tragedies and loss of life that have occurred over the past several weeks in Uvalde and Buffalo, it’s normal to feel overwhelmed, stressed, anxious, or any other number of feelings.  As a therapist, I notice many of my clients (especially people of color) are experiencing so many difficult emotions.  The following is a short list of ways to help you cope with emotions you might be feeling due to the tragedies that unfolded here in the U.S. (and/or globally).

1)    Give yourself permission to unplug from social media and the news. 

 Yes, it’s good to stay informed and advocate where you can.  However, you don’t need to be plugged in to news stories all of the time at the expense of your mental health.  Be sure to give yourself breaks away from news sources. 

 2)    Make space and time to feel difficult emotions instead of tucking them away.

 While it is not convenient--or even at times comfortable--to feel emotions like rage or grief, it is important to allow yourself to feel them so emotions don’t get stuck in your body.  When we ignore emotions, they often get larger.  Make some time (even 5 minutes) to cry, scream, or feel anything else that might be happening in your body.

 3)    Spend time in nature.

 Whether it is in a park or at the ocean, or simply staring at the sky, the outdoors can be soothing for our nervous system.  A little time outside can really help your mental health.

 4)    Move your body.

 When we exercise our bodies, we engage with our thoughts and emotions differently.  Twenty minutes of cardio (or even a brisk walk) can make a world of difference when you are struggling to cope.

 5)    Reach out to loved ones for support.

 When times feel challenging, reach out to friends and family that you trust.  It helps to know that you are not alone and often you will find others also might be having trouble coping with tragedies around them.  Through community, we can find solace and comfort.

 6)    When in doubt, breathe.

 Breathing deeply is one of the quickest ways to communicate to your body that things are safe (and that slows down the stress response).  Set a timer for two minutes and place your hands on your low belly--below your belly button.  Practice inhaling for a count of 4 and then exhaling for a count of 4. 

I know life can be tough and I hope this small list provides some ideas about ways to help cope when the world around you feels overwhelming.  If you have questions about more ways to deal with stress, trauma, or about anxiety therapy in San Francisco, please call me, Lisa Manca, at (415) 212-8780, or email lisa@lisamanca.com.  I am happy to provide additional resources as needed.