Navigating Current Societal Anxieties: A Guide from a Therapist

We are constantly on!  I will be the first to raise my hand and admit it is usually my phone I reach for first in the mornings. While this can give us a great way to catch up quickly with the day, look at our calendar, and watch a funny animal meme, it can also lead to an immediate sense of anxiety, especially in these times of societal challenges.  From political turmoil to climate change and economic instability— it can, and often does, feel overwhelming. The constant influx of news and social media updates can make it difficult to stay grounded. If you find yourself struggling with societal anxieties, you’re not alone.  As a therapist, I would say the number one topic of conversation in the past few months has been the current political climate.  During sessions, we work on ways to regain a sense of peace and control.  I want to share with you some of the insights my clients and I have obtained.

1. Recognize What You Can and Cannot Control

One of the most effective ways to manage anxiety is to differentiate between what is within your control and what is not.  Consider asking yourself: What is within my control right now? What inner strengths would be helpful for me to call upon and use at this time?

2. Limit Doomscrolling and Media Exposure

It is easy to forget that the media is in the business of getting people’s attention.  While it is important to stay informed, we are often bombarded by sensationalized headlines that are not always what they seem.  Excessive exposure to distressing news can heighten anxiety. Consider setting boundaries by:

• Designating specific times to check the news. For example, I know that my brain fires better in the morning. I allow myself about 30 minutes each morning to catch up on the news.

• Following reputable sources who present facts rather than sensationalist outlets or opinion pieces.

• Taking digital detoxes when needed. By curating your media intake, you can stay informed without feeling overwhelmed.

• Avoiding falling into the trap of sources that lead to group polarization or the echo chamber effect.

Group Polarization happens when people in a group reinforce each other's opinions, making those opinions more extreme over time, often without considering opposing perspectives or facts.

Echo Chamber Effect occurs when people are surrounded by like-minded individuals or media sources that reinforce their beliefs, leading to a distorted perception of reality.

3. Pay Attention to Your Patterns

Understanding your personal anxiety triggers can help you make intentional choices about your habits. For example, if you know that your anxiety tends to be worse at night, avoid engaging in anxiety-provoking activities, such as reading the news or scrolling through social media, before bed. Instead, create a calming nighttime routine that promotes relaxation and rest.

4. Practice Mindfulness and Grounding Techniques

Bringing your focus to the present moment can help alleviate feelings of helplessness. Try:

• Four square breathing – in for four, hold for four, out for four, hold for four.

• Ask yourself “Is this thought helpful and moving me towards what I value?”

  
  

5. Connect With Like-Minded People and Set Boundaries

Anxiety thrives in isolation. Engaging with a supportive community can help you feel less alone. Seek out:

• Friends or family members who understand your concerns.

• Local organizations that align with your values. Building a network of support can provide comfort and remind you that collective action is powerful.

• Set boundaries with individuals who consistently oppose your views in a way that causes stress or harm. While healthy debates can be valuable, protecting your mental well-being should take priority. If certain conversations become overwhelming, consider limiting discussions on sensitive topics or stepping away from interactions that drain your energy.  "I respect that we see things differently, but for the sake of our relationship and my well-being, I’d prefer not to discuss this topic."

  
  

6. Engage in Meaningful Action

Rather than feeling paralyzed by societal problems, take one small steps toward change. Consider:

• Volunteering for causes you believe in.

• Supporting ethical businesses.

• Advocating for policies that align with your values.  This can be done by writing to your local representative.

  
  

7. Prioritize Self-Care and Joy

Anxiety can drain your energy, making self-care more important than ever. Prioritize activities that bring you joy, such as:

• Reading a book or listening to a song that uplifts you.

• Spending time in nature. Even stepping outside in the morning and hearing the birds can be a good reminder that the world is still turning.

• Engaging in creative hobbies. Caring for yourself helps you build resilience in the face of societal stressors.

  
  

Final Thoughts

Societal anxieties are real, and it is important to remain aware, but they don’t have to control your life. The world may be unpredictable, but your inner peace doesn’t have to be. Try paying attention to a few of these steps and see if you find them helpful, I’d love to hear your responses.

 If you really find yourself struggling, be sure to reach out to a professional for help.

Victoria Carding, LICSW

With the assistance of ChatGPT (OpenAI, 2025), I structured the sections of this blog for better readability.

National Suicide Prevention Hotline 988 within the United States.