Feeling Overwhelmed by the State of the World? Here’s How to Care About What’s Going On Without Burning Out

The world feels chaotic. It’s easy to feel exhausted, anxious, or overwhelmed by everything happening around us. While it’s important to stay informed and engaged, it’s just as important to take care of yourself. Here’s how to find balance.

1. You Can’t Do It All—And That’s Okay

You don’t have to fix everything. Focus on one or two issues that matter most to you, and trust that others are working on the rest. Some days you’ll have more energy than others—check in with yourself regularly:

• Why am I looking into this?

• How much time have I spent on this?

• Where am I getting my information?

• How does this make me feel?

Give yourself permission to step back when needed.

2. Set Boundaries on Information Overload

Between 24-hour news cycles and social media, it’s easy to spiral into negativity. To protect your energy:

• Unfollow or block sources that don’t serve you.

• Avoid reading the comments—they rarely lead to productive conversations.

• Pay attention to how you feel after consuming media. If it leaves you anxious or hopeless, minimize your exposure.

• If you find yourself going down a rabbit hole, set a timer for 10-20 minutes. When it goes off, step away.

3. Find Reliable Information

Not all news is created equal. Misinformation spreads fast, and outrage-driven content is designed to provoke. Find trustworthy sources that prioritize facts over sensationalism. When reading something, ask:

• Is this source reputable?

• Is this news or an opinion piece?

• Who benefits from this narrative?

Being informed is important, but drowning in negativity isn’t helpful.

4. Take Action Where You Can

When the world feels overwhelming, doing something—however small—can make a difference. Some ways to engage:

• Buy books that have been banned or removed from schools and libraries.

• Support causes that align with your values through donations (money, time, skills).

• Write to your legislators—it may not change everything, but it helps you feel heard.

• Attend community events or peaceful demonstrations.

Action is empowering, but know your limits. Do what you can, and don’t feel guilty for what you can’t.

5. Lean Into Community

Isolation makes everything harder. Stay connected with people who uplift and recharge you:

• Spend time with like-minded friends.

• Laugh, share meals, and do things that bring joy.

• Do something kind for someone. Small acts of generosity can counterbalance negativity.

6. Get Curious—Even About Those You Disagree With

It’s easy to write off people with opposing views, but real change happens through conversation. You don’t have to agree, but try to understand where they’re coming from. Ask questions, listen, and look for common ground. If the discussion turns unproductive, know when to walk away.

7. Know When to Disengage

Not every conversation is worth your energy. If a discussion is going in circles, it’s okay to step away. Try:

• “I appreciate your perspective, but it seems we have different views. Let’s agree to disagree.”

• “I understand where you’re coming from, but I see it differently. Maybe we can talk about something else.”

Some debates will change minds. Others will only drain you. Learn to tell the difference.

8. Breathe, Move, Release

Stress lives in the body. If you’re feeling tense, take a moment to:

• Wiggle your fingers and toes.

• Stretch your shoulders.

• Take deep breaths.

• Step outside for fresh air.

• Move your body—exercise helps release tension and anxiety. Bonus points if you do it with others.

9. Reflect on What’s Changing

This is a pivotal time in history. Journaling can help you process what’s happening and how you’re navigating it. Pay attention to what you’re learning, what’s shifting, and what role you want to play.

Final Thought

You don’t have to be “on” all the time. Stay informed, set boundaries, take action where you can, and take care of yourself in the process. The fight for a better world is a marathon, not a sprint—pace yourself.

If you need a safe space to process political and world events, our team of highly-trained anxiety, trauma, and relationship therapists are here for you. Don’t hesitate to reach out to us.