How to Deal with Stressful Situations in a Healthy Way: Practical Tips for Coping with World Events
There is no doubt about it – everyone struggles when their world feels out of control. Whether it is political unrest, global pandemics, natural disasters, impending deadlines, conflict with loved ones, or any number of stress-inducing world events, it can bring on feelings of powerlessness, anxiety, depression, hopelessness, overwhelm, and dissociation. These emotions are normal responses to stressful situations, but how we manage them is crucial. Learning how to deal with stressful situations in a healthy way allows us to take care of our mental, physical, and emotional well-being, even during chaotic times.
While it is natural to want to “do” something (such as immersing yourself in the news, social media, activism, research, or protests), it is just as important to focus on self-care. Often, we can become so focused on external events that we neglect our internal needs, which only makes stress harder to manage. The good news is that by incorporating some tools for dealing with stress and anxiety, you can manage these feelings more effectively, and get back to the actions you feel called to do.
In this post, we will explore some practical steps to help you navigate these challenging times and how to cope with stress healthily.
1. Check in with Your “Foundational Level” Needs
The first step in learning how to deal with stressful situations in a healthy way is ensuring that your basic needs are met. When the world around you feels chaotic, it’s easy to lose sight of the simple things that support your well-being. Have you eaten today? Drank water? Taken your medication? Gotten enough sleep? These basic needs are essential for your body and mind to function properly. Fulfilling these needs helps us regulate emotions, think more clearly, and action plan more effectively.
When stress overwhelms us, we often forget to care for our physical selves, and this can lead to a cascade of physical and emotional problems. To avoid this, make a conscious effort to check in with yourself. Ask: “What does my body need right now?” For example:
Food: You do not have to prepare a full meal to take care of your body. Sometimes, a small snack is better than nothing at all. Simple choices, like a handful of nuts or some fruit, can give you energy and stabilize your mood.
Hydration: Drinking water is essential, but in times of stress, it can be easy to forget. Set a reminder on your phone to drink water regularly throughout the day, especially if you are constantly distracted by world events. Sparkling water and flavored water count too!
Sleep: When dealing with stress and anxiety, sleep can be disrupted. Sleep is essential for restoring your body’s physical and mental health. Consider setting a bedtime environment that includes a comfortable temperature, dimly lit or dark room, and a quiet space or low white noise in the background.
These seemingly small steps will not only help you feel better physically but also make it easier to cope with stress and anxiety in the long run.
2. Limit the Information You’re Consuming
We live in a world with constant access to information – especially when it comes to current events. While staying informed is important, consuming too much news can easily spiral you into anxiety and overwhelm. You may find yourself doom-scrolling on social media or refreshing news outlets every minute. This can lead to emotional burnout, making it harder for you to think clearly and manage your emotions.
To learn how to cope with stress healthily, it’s important to create boundaries around the information you take in. Here are some tips to manage your media consumption:
Set a time limit: Decide ahead of time how long you will spend reading or watching the news. For example, you might decide to spend 30 minutes each day catching up on current events, and once that time is up, you move on to something else.
Create a reward system: After consuming news or social media, reward yourself with something positive and relaxing. This could be a nap, a walk, or spending time with loved ones. This system can help you regain control over your emotional state and ensure you are not overwhelmed by information.
Take breaks: Allow yourself blocks of time throughout the day when you do not consume any news at all. Engage in activities like reading a book, exercising, or cooking dinner. Taking regular breaks from information overload can help you recharge and focus on other aspects of life.
By limiting your exposure to news and media, you can maintain a sense of control and avoid feeling inundated with negativity. This is a vital tool for dealing with stress and anxiety.
3. Maintain Connection with Others
When world events feel out of control, it is natural to want to isolate. You might feel as though you need to deal with everything on your own or that others might not understand what you are going through. However, maintaining connections with others is a powerful way to deal with stress healthily. Humans are social creatures, and isolation can often exacerbate feelings of anxiety and depression.
Connecting with friends, family, or support groups is a key component of how to cope with stress healthily. When you talk to people that you trust about how you are feeling, it not only helps you feel heard, but it can also provide perspective. Sometimes, we feel less alone when we share our struggles and hear others express similar experiences. Here is how you can maintain meaningful connections:
Reach out for emotional support: Even if you do not feel like talking about the specifics of the world events, simply connecting with someone can make you feel supported and grounded.
Seek out a support group: If you do not have friends or family who understand what you are going through, consider joining an online or local support group. Connecting with others who share similar challenges can be immensely comforting.
Set up regular check-ins: Even a brief text or phone call can go a long way. Having someone to talk to regularly can help you process your emotions and gain clarity during stressful times.
Connecting with others is one of the most important tools for dealing with stress and anxiety. Human interaction provides us with validation, comfort, and a sense of community that is essential during times of crisis.
4. Practice Mindfulness and Relaxation Techniques
Another essential strategy for how to deal with stressful situations in a healthy way is learning mindfulness and relaxation techniques. These practices help you stay present, reduce the physical effects of stress, and promote overall well-being. By focusing on the present moment and calming your mind, you can reduce the feeling of overwhelm and re-establish control over your emotions.
Here are some mindfulness techniques to try:
Deep breathing: Slow, deep breaths can activate your body’s relaxation response and reduce physical stress. Try inhaling for four counts, holding your breath for four counts, and exhaling for four counts.
Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in your body to release tension and calm your mind. Start with your toes and curl them as tight as you can while you take a deep breath in, and then release the tension and the breath at the same time. Move up to your calves, quads and thighs, bottom, stomach, chest, arms, and face, doing each muscle group on its own. Then, take a deep breath while you tense up your entire body, and release both the breath and the tension at the same time. This can also be a great tool to aid in relaxation before bed!
Grounding exercises: Try grounding techniques, such as the 5-4-3-2-1 method, which helps you focus on your senses and brings your attention back to the present moment. Identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. If you are feeling exceptionally anxious, challenge yourself to do this three or four times, naming something different for every group each time.
Mindfulness and relaxation exercises are invaluable tools for dealing with stress and anxiety, helping you to remain calm and focused when external events are triggering stress.
5. Seek Professional Support
If you find yourself struggling to cope with stress and anxiety, seeking professional help is a crucial step. A therapist or counselor can help you explore your emotions, identify effective coping strategies, and work through feelings of helplessness or overwhelm. Therapy provides a safe space for processing difficult emotions and equips you with the tools you need to deal with stress in a healthy way.
You don’t have to navigate these challenging times on your own. Reaching out for professional support can provide much-needed guidance and reassurance.
When world events feel like they are spiraling out of control, it's normal to feel overwhelmed. However, learning how to cope with stress healthily is essential to maintaining your emotional and physical well-being. By checking in with your basic needs, limiting information consumption, staying connected with others, practicing mindfulness, and seeking professional help when needed, you can navigate these difficult times with resilience.
Remember, tools for dealing with stress and anxiety are available to help you manage your emotions, regain your sense of control, and foster mental well-being. If you find yourself struggling, don't hesitate to reach out for support. If you'd like more guidance on how to deal with stressful situations in a healthy way or support with your specific challenges, feel free to schedule a free consultation with me today.