There’s no question: the world feels heavy right now.

Every time we scroll through the news, glance at social media, or sit down with loved ones, we’re reminded of the uncertainty, division, and stress that seem to define this moment in time. It’s no wonder that so many people are feeling anxious, overwhelmed, or just plain worn out.

If you’ve found yourself lying awake at night, heart racing, mind spinning—wondering what’s next—I want you to know:
You’re not alone.
And what you’re feeling? It makes sense.

As a therapist, I’ve seen a steady rise in clients sharing the same refrain:
“I just can’t seem to relax anymore.”
“The stress is constant.”
“I feel helpless when I think about everything going on.”

When anxiety rises and the weight of the world feels unbearable, it’s so easy to fall into the trap of self-criticism:
“I should be handling this better.”
“Why can’t I just get it together?”
“Everyone else seems to manage—what’s wrong with me?”

The truth is, many of us are carrying a silent load of collective anxiety, grief, and fear in response to the world around us. It’s affecting our mental health in real and painful ways. And while we can’t control everything that’s happening outside of us, we can learn to soften the impact it has on our hearts and minds.

If these thoughts sound familiar, I want to gently remind you: you are doing the best you can with what you have, in this moment, under these circumstances. And that is enough.

As a therapist, I’ve seen how this kind of persistent overwhelm can quietly chip away at our mental health, leaving us stuck in a loop of worry, fatigue, and disconnection. The good news? There are gentle, effective ways to soften the weight of anxiety and help you feel more grounded, even when life feels chaotic.

Here are some supportive strategies to help you manage anxiety when the world feels overwhelming:

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🌿 1. Acknowledge the Weight You’re Carrying

So often, we minimize our own struggles:
“Other people have it worse.”
“I should be able to handle this.”

But living through constant uncertainty, divisive news, political unrest, global crises, and personal stress is not “business as usual.” These are deeply unsettling times, and your nervous system is reacting the way it’s designed to—by sounding the alarm.

Give yourself permission to feel the discomfort, the sadness, the frustration. These feelings are valid.

Research shows that chronic stress and anxiety can significantly impact both mental and physical health, contributing to problems like insomnia, high blood pressure, and emotional burnout. According to the American Psychological Association, while stress is a natural part of life, unmanaged chronic stress is closely linked to mental health challenges. The good news? Building resilience and using simple, supportive strategies can make a meaningful difference.

When anxiety takes over, it can feel like a tangle of emotions without clear definition. Taking a moment to pause and name what’s happening—“I’m feeling anxious,” “I’m overwhelmed,” “I’m scared”—can actually help calm your nervous system.

This practice, often called “name it to tame it,” allows your mind and body to recognize the emotion instead of spiraling into it. Remember: Feelings are temporary messengers, not permanent states of being.

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🌿 2. Focus on Small Circles of Control

When the world feels overwhelming, anxiety often convinces us that we have to “fix” everything. But trying to hold the weight of the entire world is too much for any one person.

Anxiety loves to fixate on the uncertain and uncontrollable.
When the news, work deadlines, or family pressures start to feel too big, gently ask yourself:

👉 What is within my control right now?

• Can you take a five-minute break?
• Can you set a boundary with your phone or news intake?

👉 What small actions can I take to care for myself, my loved ones, or my community today?

• Can you make one small decision that brings you a sense of agency?

Even the tiniest steps—checking in with a friend, donating time or resources, setting a boundary—matter. Small ripples create meaningful change, and can help restore a sense of safety and calm.

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🌿 3. Anchor Yourself in the Present

Anxiety pulls us into “what if” thinking about the future. One of the most powerful ways to calm this is by returning to the present moment.

Take a breath.
Notice your surroundings.
Ground yourself in what’s real and true right now—not the endless stories your anxious mind is spinning.

You can try simple grounding exercises like:

Placing your hands over your heart or belly and feeling the rise and fall of your breath.

Naming 5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell, and 1 thing you taste.

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

It may seem small, but bringing your senses into the present can shift your focus and calm your mind.

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🌿 4. Take Breaks from the Noise

It’s important to stay informed, but there’s a difference between being aware and being emotionally flooded.
Set clear boundaries with how much news and social media you consume.
✅ Turn off notifications.
✅ Schedule “media-free” time each day.
✅ Give yourself permission to step away when it all feels like too much.

This isn’t avoidance—it’s self-protection.

We live in a world that glorifies hustle, productivity, and always being “on.” But when anxiety is high, your mind and body are already working overtime.
It’s okay to:
✔️ Rest without guilt
✔️ Say no to additional commitments
✔️ Take a mental health day
✔️ Do less and be enough as you are

Sometimes the most courageous thing you can do is choose rest over relentless striving.

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🌿 5. Let Yourself Receive Support

In challenging times, our instinct is often to retreat or “tough it out” on our own. But we are wired for connection—especially when the world feels unsafe.

Anxiety thrives in isolation. Reaching out—whether to a trusted friend, family member, or a therapist—can help you feel less alone in what you’re carrying.
Talking about what you’re going through doesn’t make you a burden; it makes you human.

Talk to someone you trust.
Share your fears out loud.
Consider working with a therapist who can help you process the anxiety, grief, and overwhelm in a safe, supportive space, develop coping tools, and feel truly seen without judgment.

You don’t have to carry this alone.
You were never meant to.

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A Gentle Reminder: You’re Doing the Best You Can

And if you ever need someone to walk alongside you, to help carry the weight, or to remind you of your strength when you forget it—we are here for you. If you’re feeling overwhelmed and need support, at Inner Solace Counseling we offer a compassionate space for you to breathe, process, and move toward greater peace—one gentle step at a time. 💙

📞 Call us at 858-493-TALK (4288)
💻 Contact us to schedule an appointment today!

You don’t have to have all the answers to take the next step.
And you don’t have to face this alone.

Written by Amanda C. Parsons, LPCC-S