Managing Anxiety during Global Challenges

The media we consume has a powerful effect on our mental health, especially during challenging times like financial struggles, natural disasters, or global conflicts. Constant exposure to distressing news can leave us feeling anxious, overwhelmed, and disconnected. In a world where technology and social media make information readily available, it’s easy to feel emotionally drained.

Despite being more connected than ever, many of us face rising feelings of loneliness and mental health challenges. The stressors we encounter can feel heavy, but by focusing on proactive ways to manage stress, we can regain a sense of control, hope, and connection to those around us.

Here are some empowering strategies to help navigate tough times:

1. Mindfulness & Grounding
When stress becomes overwhelming, grounding techniques like the 5-4-3-2-1 method can bring us back to the present moment and ease anxiety. These practices help us notice the small moments of joy—our "glimmers"—that bring us peace. Spending time in nature or practicing deep breathing helps reset our minds and restore a sense of calm.

2. Limit Negative Media Consumption
Our brains are wired for survival and with this comes negativity bias. What does this mean? Basically, we are hardwired to tune into anything that is potentially threatening or negative (emotionally, psychologically or physically) to ensure we survive. This can serve us if the threat is real but can also be a hindrance when we are not directly in danger, which is often the case with media coverage.

Give yourself some grace if you notice yourself focussing on negative events, after all it’s just biology! By being conscious of this survival tendency, we can notice when we might be doing this. We can give ourselves permission to switch off and to disconnect from distressing world affairs or local news events, reminding ourselves that we are safe, particularly if we are already feeling a little overwhelmed or stressed. This is one form of stress that we can control by tuning out rather than in.

Boundaries are healthy and we know from cognitive-behavioural therapy that the media we digest (our behaviour) directly influences our mood state (emotions). Seeking out positive stories and uplifting content can boost our mood and create a sense of hope, helping us maintain perspective.

3. Educate Yourself
Staying informed is important, but it's also essential to approach the news with balance. Choose trusted sources and understand that media outlets may exaggerate or sensationalise stories. By seeking diverse, well-rounded perspectives, we can make empowered decisions and navigate the world with clarity.

“Our brains are wired for survival and with this comes negativity bias. What does this mean? Basically, we are hardwired to tune into anything that is potentially threatening or negative (emotionally, psychologically or physically) to ensure we survive.”

Photo cred: unsplash.com/@esdesignisms

4. Empathise & Connect
Taking the time to listen and empathise with others—especially those affected by global events—can foster deep connections. Curiosity and understanding help build bridges, creating a sense of inclusion and solidarity. Connecting with others in meaningful ways can diminish feelings of isolation and nurture a supportive community.

5. Allyship & Advocacy
Being an ally for marginalised groups and advocating for equality makes a powerful difference. Whether through small everyday acts or larger initiatives, speaking up for justice and compassion helps create a more inclusive and fair world for everyone. Every positive action contributes to a larger shift toward kindness and respect.

6. Volunteer
Volunteering is a wonderful way to find purpose and make a positive impact. Giving our time and energy to causes that matter can help us feel more connected to our communities. It’s a powerful way to take meaningful action against global challenges and bring positive change to the world around us.

Click the links below to find volunteering positions available in your area.

At Amity Health we have a range of Mental Health options. Visit our webpage here for more information.

Guest Author: Nicola Granich - Mental Health Coordinator

Disclaimer:
The information in this blog post is for general informational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. For personalized guidance, please consult a licensed mental health professional.