After three decades as a therapist, I’ve heard a lot of stories from clients who are struggling with many different issues, but in the last year or so, there’s been something new. I’m now seeing people struggling with deep feelings of worry and dread about the state of the world. They’re often both exhausted and wired from scrolling through news at night or all day long.
It’s understandable. Conflicts halfway around the world feel immediate because they’re right there on our phones. As well as the horror, there’s a helplessness in watching and not being able to do anything about it. It’s personal for me too. My husband and I have been together for 25 years. He’s American, and I’m Canadian, as are our kids, and we’re a Black and brown family. But we both have family on both sides of the border. And for the first time ever, we all agreed-including my husband, who offered zero pushback – that we don’t feel safe going to the USA anymore. It may have started as a political statement about trade and that “51st state” talk, but now it’s about safety. Our neighbours to the south used to be human rights champions, and watching that being eroded is scary.
The Impact
First of all, these are normal reactions to distress. Even if it’s not happening here, when we see such intense things on our screens, it’s no surprise that we feel something. Your brain doesn’t always distinguish between a threat on your phone and one at your door. And the physical toll is real. People tell me they’re more tired, having trouble concentrating, and not sleeping well. For some of us, especially if we’re Black or brown, if we’re immigrants, if we have family in affected places, there’s an extra layer of: “Could it happen to them?” That’s not paranoia. That’s paying attention. And there’s a positive here: if you’re feeling like this, it means your sense of empathy is intact. The problem happens when that empathy leaves us stuck in distress without anywhere to go.
What Helps
We may feel helpless, but we’re not. Here are some strategies I suggest for clients, and I use them in my own life:
Examine your relationship with the news. Some people need a complete detox from news and social media. Others find the anxiety of not knowing is worse than checking in once a day. Not everyone needs the same approach, so figure out what works for you. There’s no virtue in staying informed if it’s drowning you.
- Ground yourself physically. This sounds simple, but it’s surprisingly powerful. Go outside, and take a walk, feel the wind, breathe the fresh air. These days, when it gets dark at 5 pm, find time for a quick walk at midday. When everything feels overwhelming, your body needs reminders of what’s actually around you right now.
- Develop and maintain a routine. Basic things like sleep, food, and movement actually matter more when you’re stressed, not less. Don’t let the dread take these too.
- Talk to people who get it. Find friends, family, or coworkers who share your perspective. It makes you feel less alone.
- Choose meaningful action over helpless scrolling. If you know people who are affected, help them. For example, Canadians have been incredibly generous in welcoming refugees from Syria and Ukraine. Activism-protesting, writing, and donating can address that feeling of helplessness. But also, don’t take on more than you can sustain.
- Make it okay to talk about at home. Young people, especially, might be worrying quietly. Ask how they’re doing and get their opinions. Giving them space to talk about it is powerful.
When to Reach Out
Sometimes these strategies help, and sometimes they’re not enough. Sometimes these feelings keep building without coming down and affect your sleep, concentration, or daily life. Witnessing upsetting events in the news can also cause past trauma to resurface in ways that are difficult to manage. If that happens, consider talking to someone professionally. None of us was meant to carry this alone.
Finally, try to remember there’s a deep resilience in all kinds of people. We’re seeing it now in ways this moment has brought us together, as families, neighbourhoods and Canadians. It’s also pushed us to be more independent, even though that can be hard. We’re capable of handling hard things, even when they scare us. That doesn’t mean we have to figure it out alone.
Anu Chahauver is the Director of Your Therapy and a registered social worker and psychotherapist. Anu specializes in seeing individuals, couples, and families. Anu has expertise in somatization, medical & mental health. Anu’s practice is evidence-informed using Narrative,CBT, Attachment, Internal Family System, and Emotionally Focused therapies.
Your Therapy is a safe, welcoming counselling therapy practice in the Greater Toronto Area. Thanks for reading and, as always, please feel free to reach out with questions about talk therapy or other mental health issues. We offer mental health therapy and more.
