When the World Feels Uncertain: Understanding Anxiety in Difficult Times
There are times when the world can feel like an unsettling place.
We may hear about conflict, political uncertainty, economic pressures, environmental concerns, or difficult events happening around the world. With news available to us almost constantly, it can sometimes feel as though we are never very far away from the next worrying story.
Even when these events are happening far away from us, they can still affect how we feel.
You may notice yourself worrying more than usual, feeling restless or tense, struggling to switch off at night, or repeatedly checking the news or social media for updates.
If this sounds familiar, you are not alone.
Why can world events make us feel anxious?
Our brains are naturally designed to look for potential danger. When we encounter information about something frightening or uncertain, our threat system can become activated.
The difficulty is that our brains don't always distinguish between a threat happening directly in front of us and a frightening possibility we have been thinking about or reading about.
We might therefore find ourselves imagining what ‘could’ happen, even when we are currently safe.
This can create a cycle:
Worry → checking for information → finding more worrying information → more worry.
And because there is always another news update, another social media post or another opinion available, it can be surprisingly difficult to step away.
Being informed doesn't mean being constantly informed
Keeping up with what is happening in the world can be important. But there is a difference between being informed and becoming overwhelmed.
If you notice that checking the news is increasing your anxiety rather than helping you feel informed, it may be worth creating some boundaries.
You could try:
* Choosing one or two reliable sources of news rather than repeatedly scrolling through social media.
* Deciding on particular times of day when you will check the news.
* Avoiding distressing news immediately before going to bed.
* Taking a break from social media when you notice it is affecting your mood.
* Reminding yourself that you do not have to know everything that is happening, all of the time.
Taking a step back doesn't mean that you don't care.
Sometimes, protecting your own wellbeing allows you to remain compassionate and engaged without becoming consumed by what you cannot control.
What is within your control?
One of the most difficult aspects of uncertainty is that so much of life is outside our control.
We cannot control what happens across the world, what other people choose to do, or what tomorrow's news might bring.
But we do have some influence over how we respond.
It can help to ask yourself:
‘What is within my control today?’
Perhaps it is how you spend your morning, who you speak to, whether you go for a walk, how much news you consume, or how you look after yourself.
Bringing your attention back to the things you 'can’ influence can help create a greater sense of stability when the wider world feels uncertain.
Come back to the present moment
Anxiety often takes us into the future.
‘What if this happens?’
‘What if things get worse?’
‘What will happen next?’
When you notice this happening, gently bring yourself back to what is happening ‘right now’.
Take a slow breath.
Notice your surroundings.
Feel your feet on the floor.
Look outside and notice what you can see.
Listen to the sounds around you.
Remind yourself:
‘Right now, I am here.’
This doesn't make difficult things disappear, but it can give your mind a much-needed break from constantly trying to anticipate what might happen next.
Don't underestimate the importance of ordinary things
When the wider world feels frightening, ordinary everyday experiences can become surprisingly important.
A walk outside.
A cup of tea with someone you care about.
Playing with your dog.
Cooking a meal.
Spending time in nature.
Getting enough sleep.
Having a conversation that has nothing to do with the news.
These things might seem small, but they remind us that life is also made up of the moments immediately around us.
We don't have to solve the world's problems before we are allowed to enjoy our own lives.
You can care without carrying everything
Perhaps one of the most important things to remember is that ‘caring and worrying are not the same thing’.
We can care about other people.
We can care about what is happening in the world.
We can have strong values and concerns.
And we can still give ourselves permission to rest, laugh, switch off and enjoy our own lives.
You don't have to carry the weight of everything happening in the world in order to prove that you care.
When anxiety begins to affect everyday life
Feeling worried during difficult or uncertain times is understandable. But if anxiety is becoming persistent or is beginning to affect your sleep, relationships, concentration, work or enjoyment of everyday life, it may be worth talking to someone.
Counselling can provide a safe space to explore what you are feeling, understand your patterns of anxiety and find ways of managing difficult thoughts and emotions.
You don't have to wait until things feel overwhelming before asking for support.
Sometimes, simply having somewhere to put your worries can make them feel a little lighter.
A gentle reminder
We cannot control everything that happens in the world.
But we can choose how we look after ourselves within it.
Stay informed, but give yourself permission to switch off.
Care about the world, but remember that you are part of it too.
And when uncertainty feels difficult, come back to what is here, what is real, and what is within your control today.
Luan Thomas Counselling
Supporting you through change and growth
If anxiety or worry is beginning to affect your everyday life, counselling can provide a safe and supportive space to explore what you are experiencing.
I offer counselling in Elland and the surrounding areas, with online sessions also available.
