Is This Anxiety? The Subtle Signs You Might Be Missing
By Melody Wright, LMFT
Have you ever noticed your heart racing at random times, or your stomach tightening even when nothing is “wrong”?
Or maybe your thoughts always seem one step ahead of you, rehearsing conversations, preparing for worst-case scenarios, or circling around a worry you just can’t shake.
If so, you might wonder: Is this anxiety, or just stress?
I want you to know that anxiety doesn’t wear just one face, and it doesn’t always show up as panic attacks or uncontrollable worry.
Sometimes, it’s subtle, woven into your body, your thoughts, your emotions, in ways that can leave you feeling both restless and worn out at the same time.
Talk therapy can be a helpful way to slow things down. It gives you space to reflect, make sense of your experiences, and put words to the feelings that sometimes feel overwhelming.
Talking things through can bring clarity and can quiet the mental noise when anxiety shows up.
“But anxiety doesn’t always start in your thoughts. More often than not, the very first signs are happening in your body, before your mind even catches on.”
If you’re wondering if you may be struggling with anxiety, keep reading to learn how anxiety can show up in your body, mind, and emotions.
Anxiety in the Body
For many people, anxiety makes its first appearance through physical sensations. The nervous system reacts before the mind even has a chance to make sense of it. Tense shoulders, clenched jaw, or a racing heart, even while sitting still, are common signs your body is on alert.
Sometimes this shows up most clearly at night: you lie down tired and ready for rest, only to feel a knot in your stomach or a tightness in your chest that keeps you awake.
These sensations aren’t random; they’re signals from your body saying, “Something doesn’t feel right,” even if your logical mind knows you are safe.
Clinically, resources like the DSM-5 highlight these body-based symptoms, like muscle tension, restlessness, and difficulty sleeping, as key indicators of anxiety.
“In other words, your body picks up on anxiety long before your thoughts catch up”
🌻Therapist Tip: When you start to notice these patterns, it helps to give your nervous system a way to settle. Press your feet gently into the ground as if you’re rooting into the floor. Inhale for a count of 4, then exhale for 8. Even small shifts in your body can remind you that you’re safe.
Anxiety in the Mind
Anxiety doesn’t just live in the body; it often takes hold of the mind. Because the brain is wired to scan for threats, anxious thoughts can spin in circles by replaying conversations, anticipating the worst, or reminding you of everything you “should” have done differently.
Many people describe feeling pulled out of the present moment.
“ Anxiety can anchor you in the past, stuck on what already happened, or push you into the future, rehearsing every possible outcome. ”
Either way, the here and now feels just out of reach.
Excessive and hard-to-control worry is one of the hallmarks of anxiety. When your thoughts feel louder than your ability to quiet them, it’s a sign your mind is trying to protect you.
The good news is that there are simple ways to interrupt the cycle and remind your brain that it doesn’t have to stay stuck in worry.
🌻Therapist Tip: Cross your arms and give yourself gentle, alternating taps on your upper arms—left, then right. This rhythmic, bilateral input helps the brain settle and can bring balance when your thoughts feel stuck on repeat.
Emotional Symptoms of Anxiety
Did you know anxiety doesn’t just show up as racing thoughts or physical tension? It also weighs heavily on your emotions.
You might feel restless or on edge, like it’s hard to settle into calm. Irritability or frustration may surface more easily, not because you want it to, but because your emotional energy feels stretched thin.
For others, anxiety brings a sense of dread…or the opposite, a kind of numbness where joy and excitement feel just out of reach.
These shifts in mood are part of why anxiety can be so exhausting. When your mind and body are running on overdrive, your emotions follow.
Naming what you’re feeling is the first step toward easing it, and finding ways to release those emotions keeps them from building up inside.
If naming emotions feels hard, I completely understand. It might surprise you, but many of us were never taught how. I share more about recognizing and processing emotions in this blog on learning to connect with your feelings.
🌻Therapist Tip: Set a timer for five minutes, grab a notebook, and write without editing yourself. Start with the phrase, “Right now, I feel…” and let whatever comes spill onto the page. Don’t worry about spelling or grammar. Giving your emotions a safe outlet may help your body feel a little lighter.
Questions You Might Be Asking Yourself
By now, you may be wondering some of the same questions many people ask when they’re trying to make sense of what they’re feeling:
1.“How do I know if this is really anxiety?”
One of the most confusing parts of anxiety is that it doesn’t always show up as panic attacks or obvious fear.
Sometimes it’s the nervous system stuck in a state of hyperarousal, like the gas pedal is pressed down, even when you’re just trying to rest.
Other times, it shows up as anticipatory stress, the sense that something bad is coming, even if nothing is happening at the moment.
According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), Generalized Anxiety Disorder is characterized by:
Excessive anxiety and worry, occurring more days than not for at least 6 months, about a number of events or activities (such as work or school performance).
The individual finds it difficult to control the worry.
The anxiety and worry are associated with three (or more) of the following six symptoms (with at least some symptoms present more days than not for the past 6 months):
Restlessness or feeling keyed up or on edge
Being easily fatigued
Difficulty concentrating or mind going blank
Irritability
Muscle tension
Sleep disturbance (difficulty falling or staying asleep, or restless, unsatisfying sleep)
The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.
The disturbance is not attributable to the effects of a substance (like drugs or medication) or another medical condition, and is not better explained by another mental disorder.
Please note: This list comes directly from the DSM-5 and is used by mental health professionals for clinical diagnosis. Reading these criteria can be helpful for self-understanding, but it’s not meant for self-diagnosis. If you recognize yourself in these symptoms, consider reaching out to a mental health provider for support and clarity.
What makes it anxiety is not just the symptoms themselves, but the persistence of them.
Stress usually comes and goes with a situation.
Anxiety, on the other hand, lingers.
It hangs around long enough to interfere with sleep, focus, or your sense of ease in daily life.
And here’s the important part: you don’t need to wait until your anxiety feels unbearable to reach out for support.
It’s not about how “bad” it looks from the outside; it’s about how it feels to you, and whether it’s stealing from your peace of mind.
2.“Why does it show up in my body?”
Anxiety isn’t just one thought; sometimes it can feel like your mind won’t stop racing. But anxiety doesn’t only stay in your mind; it shows up in your body, too, because anxiety involves your nervous system.
Your nervous system can sound the alarm even if you’re in a secure place, which is why you might feel it in your chest, stomach, or muscles just as much as in your mind.
Anxiety often comes from the body misreading cues as threats. For example, a tight deadline at work or a hard conversation with someone you care about might not be life-threatening, but your nervous system can still respond as though you’re in danger.
This is why your heart races, your breath quickens, or your muscles tense up; your body is preparing to protect you.
For many people, past trauma can make this response even stronger.
“When you’ve lived through situations that were overwhelming or unsafe, your nervous system learns to stay on guard. ”
Even years later, small reminders, or sometimes nothing obvious at all, can activate the same fight-or-flight response.
If you would like to learn about trauma and how it affects your well-being, check out our blog, 7 Signs of Unprocessed Trauma.
And when stress builds over long periods of time, your system doesn’t always get the chance to reset. Instead of returning to calm, your body can get stuck in a cycle of hypervigilance. That constant “on edge” state is what so many people recognize as anxiety.
3.“How Can I Calm My Anxiety in the Moment?”
While therapy can help you untangle the deeper roots of anxiety, there are also simple, body-based practices that can bring relief right away.
When your nervous system is activated, your body doesn’t respond well to logic alone. You can’t always “think” your way out of anxiety, but you can show your body that it’s safe. That’s where somatic tools come in.
Here are a few ways to calm your anxiety in the moment:
🌻 Grounding - Bring your attention back to what’s around you right now, instead of getting pulled into worries about the past or future.
🌻 Gentle Movement - Stretching or slow movement helps release the muscle tension your body holds when it’s braced for danger.
🌻 Breathwork - Slowing your breath lowers your heart rate and signals to your brain that it’s okay to settle.
🌻 Soothing Touch - Even placing a hand over your heart or stomach can cue your system toward calm. The warmth and pressure provide a physical reminder of safety.
These practices don’t erase anxiety entirely, but they give you small, accessible ways to interrupt the cycle in real time. And those small moments of relief matter.
They remind your nervous system that it has another option besides staying stuck in survival mode.
Final Reflections
If you see yourself in these words, I want you to know that there is hope.
Nothing about what you’re feeling makes you weak or less than. Anxiety isn’t a flaw in who you are; it’s your body and mind trying, sometimes a little too hard, to keep you safe.
I know it can feel easier sometimes to just keep pushing through, telling yourself you’ll deal with it later. But I want you to know that you don’t have to carry it all by yourself.
Anxiety feels heavy because it is heavy, and it wasn’t meant to be managed alone.
At Life By Design Therapy™, we take a holistic, somatic approach to anxiety. That means we don’t just sit and talk about what you’re going through; we also help you work with your body, so you can start to feel more grounded and safe in your own skin.
“Bit by bit, your system can learn what it feels like to actually exhale again.”
You don’t have to wait until things get worse to reach out. You deserve support now, exactly as you are. 💚
This Week’s Affirmations
Anxiety does not define me; it’s only one part of my experience.
This feeling is temporary; it will pass.
I am allowed to ask for help, even when I don’t have the words.
My body is not the enemy; it’s doing its best to protect me.
My body is allowed to feel what it feels, and I am safe right now.
Additional Resources
**If you’re interested in learning more about ways to support and heal depression, check out these books below:
Dare: The New Way to End Anxiety and Stop Panic Attacks Fast by Barry McDonagh
My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel
Loving Someone with Anxiety: Understanding and Helping Your Partner by Kate N. Thieda MS LPCA NCC
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
5 Steps to Regain a Sense of Control in Unpredictable Times
By Melody Wright, LMFT
If you’re anything like me, you know what it feels like to wake up and immediately feel the weight of the world pressing down.
The uncertainty, the unpredictability…it can make even the simplest decisions feel overwhelming.
So many of us are carrying an undercurrent of fear and vulnerability, whether it’s about personal rights, financial stability, or the overall state of the world.
And while these feelings are valid, there are ways to work through them so they don't overwhelm us.
Understanding why fear and vulnerability show up the way they do can be empowering.
Fear is our nervous system’s way of keeping us safe.
When we sense a threat, whether real or perceived, our bodies react instinctively.
But when we’re constantly exposed to stressors, especially in a chaotic political climate, our system can stay stuck in fight, flight, or freeze mode.
This chronic activation can lead to exhaustion, burnout, and even physical symptoms like headaches or digestive issues.
So, how do we navigate this?
How do we move forward without becoming overwhelmed?
The key is grounding ourselves in both emotional resilience and practical action.
Here are a few strategies to help you regain a sense of stability.
Step 1: Regulate Your Nervous System
Before tackling external stressors, it’s essential to bring your body back to a place of balance.
Try these:
Release Through Breath and Movement: Imagine yourself clenching your uncomfortable emotions or memories in your fists as you inhale. As you exhale, release your fists and imagine yourself letting go of those emotions or memories. Repeat as many times as you need.
Grounding Through Touch: Keep a grounding stone or crystal in your pocket, purse, or backpack. Run your fingers over it when you are feeling ungrounded. Notice the texture—the smoothness, the rough edges, the temperature of the stone. Focus on how it feels in your hand, using it as an anchor to bring you back to the present moment. This simple practice can serve as a tangible reminder of stability in moments of stress.
Temperature Tools for Grounding and Regulation: Using temperature shifts can be a powerful way to support nervous system regulation. Cool or warm sensations can help signal your body to slow down and find a sense of calm. You might try splashing cool water on your face, running cool water over your wrists, or holding an ice cube in your hand. You can also lean into warmth, like taking a short, relaxing bath, enjoying a warm cup of tea or coffee, or soaking your feet in warm water. Experiment with different temperatures and methods to discover what feels most grounding and supportive for you.
Step 2: Set Boundaries with News & Social Media
While staying informed is important, constant exposure to distressing news can heighten anxiety and leave you feeling powerless. The key is to find a balance that keeps you aware without overwhelming your nervous system. Consider:
Setting Clear News Consumption Boundaries: Designate specific times for checking news updates instead of consuming them throughout the day. Limiting exposure can help reduce stress and allow you to stay present.
Filtering and Choosing Your Information Sources Wisely: Follow journalists and media outlets that focus on constructive or solutions-based reporting. This can help to shift your perspective from feelings of helplessness to awareness and action.
Taking Intentional Social Media Breaks: When content becomes overwhelming, step away. Engage in offline activities like reading, journaling, or spending time in nature to restore a sense of calm.
Engaging Mindfully with Information: Instead of passively absorbing negative news, ask yourself, "Is there an action I can take based on this information?" If not, give yourself permission to disengage.
Step 3: Anchor Yourself in Community
Fear thrives in isolation, making challenges feel even more overwhelming.
However, connection reminds us that we are not alone and that collective support can be a source of strength and resilience.
Surrounding yourself with a community, whether big or small, can create a buffer against fear and uncertainty.
Here are a few ways to build community:
Seek Out Supportive Groups: Join local or online support groups related to issues that matter to you. Sharing experiences with like-minded individuals can offer validation and new perspectives.
Engage in Meaningful Community Events: Attend events that foster real conversations, collective problem-solving, and mutual encouragement. Participating in activities like town halls, book clubs, or advocacy groups can help you feel more engaged and empowered.
Find Safe Processing Spaces: Whether it’s a therapist, a close friend, or a grassroots organization, having a place to process your emotions is crucial. Speaking your fears aloud to a trusted person can lessen their hold and help you feel more supported.
Be the Support You Seek: Sometimes, offering support to others, whether through active listening, small acts of kindness, or simply being present, can create a reciprocal sense of connection and purpose.
Step 4: Take Action In A Way That Empowers You
Fear often stems from feeling powerless, and when we feel like we have no control over our circumstances, it can be paralyzing. However, even small actions can create a ripple effect, reinforcing a sense of agency and purpose.
Advocate for What Aligns With Your Values: Whether through volunteering, donating, or community organizing, channeling your energy into meaningful causes can be empowering. Even spreading awareness within your network can contribute to change.
Educate Yourself and Stay Informed: Understanding policies and upcoming elections helps you make informed decisions. Knowledge is power, and staying engaged with reliable sources enables you to take action that aligns with your values.
Make a Difference in Your Immediate Community: Large-scale change can feel daunting, but focusing on your immediate community makes a tangible impact. Supporting local businesses, assisting neighbors, helping at food banks, or attending town halls fosters a sense of connection and purpose.
Use Your Voice: Whether through signing petitions, writing to representatives, or speaking up in discussions, expressing your beliefs can contribute to larger societal shifts. Even small contributions to dialogue can create momentum toward change.
Create Change in Everyday Interactions: Acts of kindness, listening with empathy, and uplifting others in your daily life may seem minor, but they contribute to a collective sense of hope and resilience.
Taking action reminds us that we are not powerless.
Even the smallest steps can build momentum toward meaningful change and provide a sense of control amidst uncertainty.
Step 5: Reclaim Your Sense of Safety
For those feeling particularly vulnerable, whether due to personal rights, finances, or social unrest, taking proactive steps can provide security and a greater sense of stability in uncertain times.
Build Financial Resilience: If financial instability is a concern, start by creating a budget that prioritizes essentials. Even setting aside small amounts for an emergency fund can create a buffer against unexpected expenses and reduce financial stress over time. Look into local resources, grants, or assistance programs that may provide support.
Know Your Rights and Protections: If personal rights feel threatened, take the time to research legal protections that apply to your situation. Understanding your rights at work, in your community, or in legal matters can help you feel more empowered. Keep a list of resources, such as legal aid organizations or advocacy groups, that you can turn to if needed.
Create a Personalized Safety and Support Plan: Identify people you trust who can offer emotional and practical support in times of need. Whether it’s a friend, therapist, or community group, knowing who you can reach out to can make a significant difference. Also, developing self-care practices that help you feel secure, whether that means establishing daily routines, having a safe place to retreat to, or setting up contingency plans for unexpected situations.
Taking these steps won’t eliminate all uncertainty, but they can provide a greater sense of control and reassurance as you navigate challenging times.
Final Thoughts
I want to remind you that you are not alone in these feelings, and you are not without power.
While uncertainty can feel overwhelming, small, intentional steps can help you regain a sense of control and resilience.
By grounding yourself, setting boundaries, connecting with others, and taking purposeful action, you can cultivate a sense of stability even in challenging times.
Fear and vulnerability might still come up, but they don’t have to dictate your life.
You are capable of navigating this at your own pace, with the support and tools that feel right for you.
If you need guidance in processing these emotions or creating a plan for uncertainty, Life By Design Therapy™ is here to help.
Our therapists provide a compassionate space to explore your fears and develop strategies that foster emotional strength and security. CLICK HERE to book your free no-obligation phone consultation.
This Weeks Affirmations
I choose to focus on what I can control and release what I cannot.
I give myself permission to set boundaries that protect my well-being.
I trust myself to navigate challenges with courage and self-compassion.
Fear does not control me. I am grounded, present, and resilient.
I allow myself to feel my emotions without being consumed by them.
Additional Resources
**If you’re interested in learning more about navigating fear, vulnerability & anxiety around world issues check out these books below:
It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D
Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King
The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt
The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones
Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
How to Deal With Anxiety When the World Feels Like It’s Too Much
By Melody Wright, LMFT
I don’t know about you, but lately, it feels like the weight of the world is heavier than usual.
When checking the news, there’s something new to process, another shift, another crisis, another reason to feel uncertain about what’s ahead.
Maybe you feel it too.
Even when you step away, the heaviness lingers, making it hard to fully relax, hard to focus, hard to feel at ease.
That underlying tension in your body, the restless thoughts that make it difficult to unwind.
The constant push and pull between wanting to stay informed and needing a break.
Or maybe you’ve found yourself withdrawing, not because you don’t care, but because it’s all starting to feel like too much.
If so, I want you to know that you’re not alone, and you’re not imagining it.
The world feels overwhelming right now, and your feelings make sense.
Anxiety is a natural response to uncertainty, and when there’s so much we can’t control, it’s easy to feel unsteady.
But while we may not be able to change everything happening around us, we can find ways to support ourselves through it.
In this post, I want to offer you some reassurance, some understanding, and some practical ways to ease the weight you’re carrying.
Let’s take a deep breath and explore this together.
Why Anxiety Feels So Heavy Right Now
Anxiety thrives in uncertainty.
When things feel unpredictable, our nervous systems work overtime, trying to make sense of what’s happening and how to stay safe.
Right now, so much feels up in the air.
There are political changes, global events, and the ripple effects they may have on our daily lives.
It’s not just the big, obvious stressors, it’s the accumulation of everything, the constant hum of "what’s next?" in the background of our daily lives.
There are so many layers to this, and it’s no wonder it feels heavy. Let’s take a closer look at what’s adding to the weight.
1. There’s a lot we can’t control
Uncertainty can feel unsettling, especially when it comes to big issues like leadership changes, policies that affect our rights, or economic instability.
When we don’t know what’s coming next, our brains stay on high alert, trying to prepare for every possible outcome.
2. Constant exposure to difficult news
It’s never been easier to stay connected to what’s happening in the world.
With 24-hour news cycles and social media updates at our fingertips, we’re absorbing an overwhelming amount of information, often before we’ve had a chance to process the last thing we read.
This keeps our nervous systems in a state of stress, even when we’re trying to go about our day.
3. Compassion Fatigue & Emotional Overload
Caring deeply about what’s happening in the world is a beautiful thing.
But when we feel like we have to stay engaged all the time, it can start to feel exhausting.
The expectation to constantly be aware, informed, and active can make it difficult to step back and care for ourselves without guilt.
4. A Sense of Powerlessness
When the challenges feel bigger than us, it’s easy to feel like nothing we do will make a difference.
That feeling of helplessness can turn into anxiety, frustration, or even numbness, making it hard to know how to move forward.
If you’ve found yourself thinking, Why am I feeling this way? Or is it just me?, please know that you’re not alone.
Your nervous system is responding exactly as it’s meant to when things feel uncertain.
You are not overreacting.
You are not “too sensitive.”
Your body and mind are simply trying to navigate a world that feels unpredictable.
But while anxiety is a normal response, it doesn’t have to be your constant state.
There are ways to ease the tension, to find steadiness, and to take care of yourself without shutting down completely.
How to Support Yourself Through Anxiety
1. Start with Your Nervous System
Before trying to think your way out of anxiety, your body needs to feel safe. Small, simple practices can help.
Grounding exercises: When anxiety takes over, it often pulls us into the future, worrying about what might happen, replaying worst-case scenarios, or feeling overwhelmed by uncertainty.
Grounding exercises help bring you back to the present moment by reconnecting you to your body.
Example: Progressive Muscle Relaxation
Practice progressive muscle relaxation: choose a muscle group (such as your hands or legs) and tense those muscles for a few seconds.
Hold the tension, paying attention to how it feels.
Then, release the muscles and notice the contrast between the tension and the rest that follows. Feel how your body softens and relaxes as the stress melts away.
Repeat this process with other muscle groups, such as your shoulders, stomach, or feet, until you feel more grounded and relaxed.
The process helps create awareness of how physical tension feels, and by releasing it, you create a sense of calm and ease.
This practice can be especially helpful for people who hold stress in their bodies and need a tangible way to release that physical tension.
Breathwork: When we feel anxious, our breathing naturally becomes shallow and fast. This signals to the brain that something is wrong, reinforcing the stress response.
Breathwork is a way to interrupt this cycle and bring us back to a state of rest.
Example: The 4-7-8 Breathing Technique
This is a simple but effective way to calm your body:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeating this for just a few minutes can lower stress levels, reduce racing thoughts, and help you feel more in control.
Also please know that if the full 4-7-8 count feels difficult, you can adjust the timing. What matters most is slowing down your breath and extending the exhale, which signals to the brain that it’s safe to unwind.
Movement: Anxiety doesn’t just live in the mind, it shows up in the body too. Tight shoulders, a clenched jaw, restlessness, and stomach discomfort can all be physical signs that stress is being stored.
Movement helps release that pent-up energy and signals to your nervous system that it can shift out of fight-or-flight mode.
Example: Shaking Exercise for Stress Release
This may sound unusual, but shaking out your body, just like animals do after a stressful event, can be a simple way to discharge nervous energy.
Stand with your feet shoulder-width apart and let your arms hang loosely at your sides.
Start by gently shaking your hands, then your arms, letting the movement travel up through your shoulders.
Allow your whole body to join in, lightly bouncing on your toes, shaking out your legs, and even letting your head move.
Continue for 30 seconds to a minute, then take a deep breath and notice how your body feels.
This type of movement helps “reset” the nervous system, releasing excess tension and leaving you feeling calmer.
If shaking doesn’t feel right, gentle stretching, a short walk, or even rolling your shoulders can have a similar effect.
2. Set Gentle Boundaries with News & Social Media
Staying informed is important, especially when so much is happening in the world.
But there’s a difference between staying informed and being constantly immersed in distressing news.
The more we expose ourselves to a nonstop flow of upsetting headlines, the harder it becomes for our nervous system to regulate, leading to heightened anxiety, emotional exhaustion, and even a sense of hopelessness.
Setting boundaries with news and social media isn’t about ignoring reality, it’s about protecting your mental and emotional well-being so you can stay engaged without burning out.
Here are some practical ways to set these boundaries…
Checking the news at set times instead of throughout the day: Instead of letting news updates flood your entire day, try scheduling specific times to check reliable sources. For example, you might choose to check in once in the morning and once in the evening, rather than refreshing your feed constantly.
Unfollowing accounts that spike panic rather than provide thoughtful information: Ask yourself: Does this account or news source help me stay informed in a way that feels balanced, or does it send me into a spiral of fear and distress? If it’s the latter, it’s okay to mute or unfollow. You can still stay aware of important issues without consuming content that is designed to provoke panic.
Giving yourself permission to take breaks without feeling guilty: It’s okay to log off. It’s okay to turn off notifications. It’s okay to take a full day (or more) away from the news cycle. The world will still be there when you return, and taking time to reset your nervous system will help you engage in a healthier, more sustainable way.
3. Focus on What You Can Control
Feeling completely powerless can be paralyzing.
But when we take even small actions that align with our values, we remind ourselves that we do have influence over our own lives, our communities, and the way we show up in the world.
This shift in perspective can ease anxiety and bring a sense of stability, even in uncertain times.
Identify small, meaningful actions you can take: You don’t have to change the world overnight, but small steps matter. Ask yourself:
Can I support a cause I care about by donating, volunteering, or spreading awareness?
Are there conversations I can have with friends or family to bring awareness to an issue?
Can I make choices in my daily life (where I shop, who I support, how I spend my time) that align with my values?
Redirect your energy toward what feels grounding and meaningful: If you find yourself stuck in an anxiety spiral about things beyond your control, try gently shifting your focus to something tangible:
Engaging in hobbies that bring a sense of accomplishment (gardening, cooking, writing, etc.)
Spending time with loved ones and nurturing personal connections.
Setting small, achievable goals that bring a sense of progress.
Create daily habits that support emotional stability: Routines can provide a sense of normalcy in chaotic times. Ask yourself:
What habits help me feel my best—mentally, physically, or emotionally?
Can I create a morning or evening routine that brings comfort and structure?
Are there small rituals (journaling, meditation, reading) that help me feel more in control of my own experience?
By focusing on what is within our reach, we shift from helplessness to empowerment, allowing us to show up in the world with more clarity and resilience.
4. Make Room for Joy and Rest
Anxiety tells us that we have to be on high alert all the time and that if we relax, we might miss something important or fail to prepare for the worst.
But here’s the truth, constantly being on edge doesn’t make the world any safer.
It only drains our energy, making it harder to think clearly, take action, or find peace.
Joy, connection, and rest are not distractions.
They are essential for resilience.
By intentionally making space for joy and rest, you’re not ignoring your responsibilities, you’re replenishing your capacity to handle them.
Here are a few simple ways to invite more ease and balance into your day:
Step outside and take a deep breath of fresh air: Even a few minutes in nature, whether it’s a park, your backyard, or simply standing outside, can have a calming effect on the nervous system.
Listen to music that soothes or uplifts you: Music has a direct impact on our mood. Create a playlist of songs that bring you comfort, peace, or energy, depending on what you need at the moment.
Spend time with people who make you feel safe and supported: Connection is a powerful antidote to anxiety. Whether it’s a quick call, a heartfelt conversation, or simply sitting in the presence of a loved one, human connection can bring a sense of grounding and warmth.
Engage in something creative, even if it’s just doodling for a few minutes: Creativity shifts the brain out of stress mode and into a state of flow. Whether it’s painting, writing, playing an instrument, or cooking a new recipe, engaging in creativity can bring a sense of calm and enjoyment.
Joy doesn’t have to be big or extravagant.
Even small moments of peace can be enough to remind you that life still holds good things.
5. Reach Out for Support
You don’t have to navigate this alone.
Sharing your struggles with others can help lighten the emotional burden and, sometimes, just knowing someone else understands can be enough to take the edge off the anxiety.
Here are some ways to seek support…
Talk to a trusted friend or family member: Sometimes, saying our worries out loud helps us process them more clearly. Find someone who listens without judgment and reminds you that you’re not alone.
Consider therapy or support groups: If anxiety feels overwhelming, therapy can be a valuable space to explore what’s coming up for you and develop tools to manage it. Support groups, whether online or in person, can also be a great way to connect with others experiencing similar struggles. Reach out today to take the next step toward support and healing.
Engage in online communities that feel supportive, not draining:
The internet can be a double-edged sword. While some spaces increase anxiety, others can provide comfort, encouragement, and resources. Find communities that help you feel understood and empowered rather than overwhelmed.
Final Thoughts
The world is a lot to hold right now, and if you’re feeling anxious, overwhelmed, or emotionally exhausted, please know you are not alone.
Your feelings make sense.
You care deeply, and that’s a beautiful thing.
But remember you don’t have to carry everything on your own.
It’s okay to step back when you need to.
It’s okay to take care of yourself.
It’s okay to find peace, even when the world feels chaotic.
You are doing the best you can, and that is enough.
If you’re looking for expert support, Life By Design Therapy™ is here for you. As a top-rated therapy center, we provide personalized, holistic care to help you navigate anxiety and reclaim a sense of peace. Book a free phone consultation today and take the first step toward lasting relief. CLICK HERE to get started!
This Weeks Affirmations
I focus on what is within my control and release what is not.
I am resilient, and I will get through this.
My feelings are valid, and I am allowed to feel them without judgment.
I can stay informed without sacrificing my peace.
It’s okay to take a break; rest is not the same as giving up.
Additional Resources
**If you’re interested in learning more about anxiety and navigating world issues check out these books below:
It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D
Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones
Grit: The Power of Passion and Perseverance by Angela Duckworth
Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields
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