In today’s world, uncertainty is a constant—whether it’s economic instability, political shifts, climate concerns, career transitions, or health-related stress. While staying informed and engaged is important, excessive exposure to distressing news can contribute to anxiety and emotional exhaustion. Here are evidence-based strategies to help manage stress and maintain well-being during unpredictable times.
1. Set Boundaries on News and Social Media Consumption
Constant exposure to distressing news can heighten feelings of helplessness and anxiety. Research suggests that limiting media consumption can reduce psychological distress (Pfefferbaum et al., 2022). Try setting designated times to check the news—once in the morning and once in the evening—to stay informed without becoming overwhelmed. Consider following reputable sources that provide balanced information rather than sensationalized content.
2. Engage in Mindfulness and Relaxation Techniques
Practicing mindfulness can help regulate emotional responses to stressful information. Mindfulness-based interventions have been shown to reduce symptoms of anxiety and depression (Gu et al., 2023). Simple techniques such as deep breathing, progressive muscle relaxation, and guided meditation can help ground you in the present moment and prevent excessive worry.
3. Focus on What You Can Control
Feelings of uncertainty often stem from a lack of control. Shifting focus to actionable steps—such as financial planning, job security strategies, environmental advocacy, or prioritizing personal health—can increase a sense of stability. Cognitive-behavioral approaches suggest that focusing on controllable aspects of life can reduce anxiety (Craske et al., 2021).
4. Stay Connected to Supportive Communities
Social support is a protective factor against stress. Engaging with family, friends, or support groups can provide emotional reassurance and practical advice. According to a study by Haslam et al. (2022), strong social connections can enhance resilience and improve mental health outcomes during stressful times.
5. Prioritize Self-Care and Healthy Habits
Maintaining physical health through proper nutrition, exercise, and sleep can improve emotional resilience. The American Psychological Association (APA) highlights that regular physical activity can help lower stress hormones and improve mood (APA, 2023). Engaging in hobbies and activities that bring joy can also serve as a distraction from distressing news.
6. Take Breaks from Stressful Conversations
While discussing important social and political issues is valuable, constant engagement in debates or confrontational discussions can be emotionally draining. Set limits on the amount of time spent in political discourse and take breaks when needed. Engaging in positive, uplifting conversations can help restore emotional balance.
7. Seek Professional Support When Needed
If feelings of anxiety become overwhelming or interfere with daily functioning, seeking professional help from a psychologist or therapist can provide coping strategies and emotional support. Cognitive-behavioral therapy (CBT) and other evidence-based interventions can be effective in managing anxiety related to external stressors (Carpenter et al., 2021).
Navigating uncertainty is challenging, but by taking proactive steps to manage stress, you can protect your mental health while staying informed. Moderation in news consumption, focusing on controllable factors, and prioritizing self-care are essential strategies for maintaining well-being in times of change.
References American Psychological Association. (2023). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body
Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. A. J., & Hofmann, S. G. (2021). Cognitive behavioral therapy for anxiety and related disorders: A meta-analysis of randomized placebo-controlled trials. Depression and Anxiety, 38(1), 36-45. https://doi.org/10.1002/da.23123
Craske, M. G., Meuret, A. E., Ritz, T., Treanor, M., & Dour, H. J. (2021). Treating worry and generalized anxiety disorder: Evidence and future directions. Depression and Anxiety, 38(9), 944-952. https://doi.org/10.1002/da.23189
Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2023). How do mindfulness-based interventions improve mental health? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 99, 102203. https://doi.org/10.1016/j.cpr.2023.102203
Haslam, C., Jetten, J., Cruwys, T., Dingle, G. A., & Haslam, S. A. (2022). The new psychology of health: Unlocking the social cure. Routledge.
Pfefferbaum, B., North, C. S., & Flynn, B. W. (2022). The impact of news exposure on psychological distress during crisis situations. Journal of Anxiety Disorders, 85, 102513. https://doi.org/10.1016/j.janxdis.2022.102513