How to Stop Worrying About World Events

In today's world, uncertainty feels like the new normal. Between civil unrest, political instability, and international conflict, it can be overwhelming just to keep up with the headlines. You might find yourself feeling anxious, emotionally drained, or even helpless, and that's okay.

It's normal to feel uneasy when the world seems unpredictable. But while these feelings are valid, it's also important to manage anxiety and worry in ways that protect your mental health.

Research shows that worry doesn't just impact your mood, it can also increase your sensitivity to fear over time. In a study by Gazendam & Kindt (2012), participants who worried after a mild threat actually experienced stronger fear responses, and even generalized fear to safe situations. This suggests that worrying can train the brain to stay on a heightened state of anxiety, even when the danger has passed.

Our brains are wired to detect threats. Alarming headlines and 24/7 news cycles can trigger the fight or flight response (a reaction to a perceived threat or danger), making you feel like you're constantly under threat, even when safe at home. This repeated exposure can increase feelings of fear and helplessness.

It's important to differentiate between productive concern, that can inspire healthy action, and unproductive worry, which leaves us feeling stuck. Both are natural occurrences, but only one helps you move forward.

How to cope with worry and anxiety:

1. Stay informed, but set boundaries. Staying informed is a positive, because you know what is going on, but consider limiting your exposure to the news. Make a routine, like checking the media once in the morning and evening to avoid overexposure to the news. And when you do so, use trust worthy sources, for example independent news.

2. Focus on what you can control. External events often feel like they're outside of our control, but focusing on what you can control may reduce feelings of anxiety. For example: how you treat others, how you manage your own health, and how you contribute to change (e.g., volunteering). Even in times of uncertainty you can recognize your agency.

3. Engage in self-care and rejuvenation. Self-care is more than physical, it involves mental and spiritual care as well. Sleep, exercise, nutrition, and other habits can improve mental resilience. Hobbies and other outlets can detach from the state of news and help to focus on joy, creativity, or peace.

   
   

Final Thoughts:

Spending time worrying doesn’t change the future, but it can take away from the present. As the research suggests, when worry becomes a habit, it may actually train the brain to become more fearful and less able to distinguish real threats from perceived ones. Being mindful of your mental and emotional state in the face of world events is not denial, it's self-preservation. Take it one day at a time. Focus on what you can control. And remember: you’re not alone. It’s okay to seek support, set boundaries, and protect your peace.

Gazendam, F. J., & Kindt, M. (2012). Worrying affects associative fear learning: a startle fear conditioning study. PloS one, 7(4), e34882. https://doi.org/10.1371/journal.pone.0034882