Staying Grounded When the World Feels Overwhelming
It’s hard to stay regulated when the world feels loud, uncertain, or overwhelming. News cycles move fast, social media amplifies fear, and even if you’re not actively following the headlines, the emotional impact can still seep in.
If current events are affecting your mood, focus, or sense of safety, you’re not alone. The good news is there are practical, evidence-based strategies from DBT (Dialectical Behavior Therapy) and CBT (Cognitive Behavioral Therapy) that can help you stay grounded, manage thoughts, and take intentional action.
Grounding Your Body
Keeping your nervous system regulated is the first step in coping with overwhelm.
Limit exposure intentionally: Choose one or two reliable news sources and set boundaries around when you check updates. Taking breaks is not avoidance, it’s a way to protect your nervous system.
Come back to the present moment: Notice your breath, your feet on the floor, or what you can see around you. Small grounding practices can help bring your body out of fight-or-flight.
Self-soothing through the five senses: Engage sight, sound, touch, taste, or smell to calm your nervous system. Examples: soft textures, warm drinks, calming music, or a comforting scent.
Managing Thoughts and Emotions
Coping isn’t just physical - your thoughts and emotions need support too.
Mindfulness Observe and Describe (DBT): Notice your thoughts, feelings, and bodily sensations without judgment. Example: “I notice my chest feels tight and my mind keeps returning to the news.”
Check the Facts (DBT): Examine automatic thoughts triggered by news. Ask yourself:
“What evidence supports this thought?”
“Am I overgeneralizing?”
“What is within my control right now?”
Radical Acceptance (DBT): Accept that you cannot control everything happening in the world. Focusing on what you can control helps you respond thoughtfully rather than reactively.
Taking Action That Helps
Sometimes the best way to feel less overwhelmed is to act — purposefully and mindfully.
Opposite Action (DBT): If anxiety or sadness urges withdrawal, choose a behavior that promotes emotional balance. Example: call a supportive friend or go for a walk instead of isolating.
Behavioral Activation (CBT): Even small, intentional actions improve mood: stepping outside, engaging in a hobby, or completing a simple task can reduce rumination.
Scheduled worry or news time: Limit news consumption to a specific time each day. Outside of that window, redirect attention to meaningful activities.
Name What You’re Feeling
Anxiety, grief, anger, or numbness are all valid responses. Acknowledging your feelings without judgment can reduce their intensity. If stress from current events lingers, interferes with sleep, or affects your relationships, talking with a therapist can help. Seeking support doesn’t mean something is “wrong,” it means you don’t have to manage everything alone.
Gentle self-care during uncertain times is not avoidance - it’s resilience..
