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What comes to mind when you think of events that may be the cause of post-traumatic stress disorder…
Authored by: Jayson L. Mystkowski, PhD, ABPP
With war, political divisiveness, inflation, and financial stress, it can feel like the world is in a constant state of alarm. While we can’t control global events, we can change how we relate to them. Approaches from Cognitive Behavioral Therapy (CBT), mindfulness, and Acceptance and Commitment Therapy (ACT), offer practical ways to cope with anxiety during difficult times by helping us notice our thoughts, stay present, and respond more intentionally rather than react automatically.
If you’ve noticed more anxiety, irritability, hopelessness, or exhaustion lately, you’re not alone. Many psychotherapy patients report feeling overwhelmed—not just by their personal lives, but by the relentless stream of distressing news and social tension. The following tools, drawn from CBT, mindfulness, and ACT, can help you manage anxiety, stay grounded, build resilience, and remain aligned with your values during uncertain times.
1. Notice the Thought–Emotion Cycle (CBT)
CBT teaches us that our thoughts influence our emotions and behaviors. When facing upsetting news, your mind might generate thoughts like:
- “Everything is falling apart.”
- “This country is doomed.”
- “I won’t be able to afford anything.”
- “People are terrible.”
These thoughts can trigger anxiety, anger, helplessness, or despair. The goal is not to force positive thinking—but to examine whether your thoughts are accurate, balanced, and helpful.
Try asking:
- Is this thought 100% true?
- Am I catastrophizing?
- Am I predicting the future without evidence?
- What would a more balanced thought sound like?
For example:
- Instead of: “Everything is getting worse.”
- Try: “There are serious challenges right now, and there are also people working toward solutions.”
Balanced thinking doesn’t deny reality. It widens it.
2. Limit “Doom Scrolling” with Intentional Media Boundaries
Our brains are wired to scan for threat. News algorithms amplify crisis because it grabs attention. From a CBT and behavioral perspective, repeated exposure to distressing media reinforces anxiety loops.
Consider:
- Setting specific times to check the news (e.g., 20 minutes in the morning).
- Avoiding news before bed.
- Turning off push notifications.
- Choosing one or two trusted sources rather than consuming endlessly.
Ask yourself: “Is this information helping me take meaningful action, or just increasing my stress?”
3. Practice Present-Moment Grounding (Mindfulness)
When the world feels chaotic, your nervous system may live in a future-oriented “what if?” state. Mindfulness gently brings you back to now.
Simple practices:
5–4–3–2–1 Grounding
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Breathing Anchor
- Inhale for 4
- Hold for 4
- Exhale for 6
- Repeat for 2–3 minutes
Mindfulness does not ignore suffering. It stabilizes your body so you can respond rather than react.
4. Allow the Feelings (ACT)
Acceptance and Commitment Therapy reminds us: pain is part of being human. Struggling against normal emotional responses often increases suffering. It’s understandable to feel:
- Grief about war
- Anger about political division
- Fear about finances
- Helplessness about global instability
Instead of asking, “How do I make this feeling go away?”. Try asking, “Can I make space for this feeling without letting it control me?”. A helpful phrase: “I’m noticing I’m having the feeling of anxiety” creates space between you and the emotion. You are not your fear—you are the observer of it.
5. Focus on What Is Within Your Control
Large-scale events can trigger a sense of powerlessness. ACT emphasizes committed action based on your values—even in uncertainty.
Circle of control exercise:
Within your control:
- How you treat people
- Where you spend your money
- Whether you vote or volunteer
- How you manage your budget
- Your daily routines
Outside your control:
- Government decisions
- Global conflicts
- Market fluctuations
- Other people’s opinions
Energy spent outside your control increases anxiety. Energy invested inside your control builds empowerment.
6. Anchor in Your Values
In divisive times, it’s easy to become reactive. ACT encourages asking:
- What kind of person do I want to be during this time?
- What qualities do I want to embody—compassion, courage, steadiness, integrity?
You may not be able to stop a war. But you can choose to be someone who:
- Has thoughtful conversations
- Supports community members
- Donates when possible
- Raises children with empathy
- Treats others with dignity
Values-based living restores meaning even when circumstances are hard.
7. Strengthen Your Immediate World
When global systems feel unstable, stabilizing your immediate environment is powerful.
Consider:
- Creating predictable routines
- Cooking at home to manage inflation stress
- Building small emergency savings
- Connecting with neighbors
- Joining a local group or community organization
Human nervous systems regulate through connection. Community is a buffer against despair.
8. Watch for Cognitive Distortions That Fuel Division
Polarized times encourage black-and-white thinking:
- “They are all evil.”
- “Anyone who disagrees is stupid.”
- “There’s only one right perspective.”
CBT calls this all-or-nothing thinking and overgeneralization. Nuanced thinking reduces emotional intensity and opens space for dialogue. It is possible to hold strong beliefs without dehumanizing others.
9. Practice Self-Compassion
It’s exhausting to live in prolonged uncertainty.
You may notice:
- Reduced productivity
- Shorter patience
- Emotional fatigue
- Increased worry
Instead of criticizing yourself for “not coping better,” try:
- “This is a hard time.”
- “Many people are struggling.”
- “I’m doing the best I can.”
Self-compassion improves resilience more effectively than self-criticism.
10. Seek Support When Needed
If news or current events are significantly affecting your sleep, relationships, or functioning, it’s okay to bring this into therapy. Processing collective stress is valid therapeutic work. You don’t have to carry global anxiety alone.
ADAA’s Find Your Therapist Directory connects those seeking mental health support to licensed mental health professionals who specialize in treating anxiety, depression, OCD, PTSD, and other related disorders.
A Final Reflection
We live in a time of rapid change and uncertainty. While we cannot control the state of the world, we can shape the state of our inner world.
- Notice your thoughts.
- Ground your body.
- Allow your emotions.
- Act according to your values.
- Stay connected.
Resilience does not mean being unaffected. It means staying engaged with life—even when life feels unstable. And that is something you can practice, one day at a time.
This blog was originally featured on CBHealth Partners.
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