It is nearly impossible for a day to go by without being reminded of the chaos, violence, and human suffering that are unfolding during these uncertain times. War, political uncertainty, discrimination, and traumatic global events can trigger feelings of fear and anxiety that can be harmful to our mental health. These stress-inducing feelings also cause adrenaline and cortisol levels to surge, which can lead to physical health conditions like increased risk of high blood pressure and heart disease (Mayo Clinic, 2023).
You may be feeling overwhelmed by desires to help, to be a compassionate and informed citizen, and to just tune out all the distressing news and return to normalcy. All of these feelings, as conflicting as they may seem, are completely normal and valid. Caring about others and wanting to help make things better is admirable, but it is important to remember that we are only able to help others if we are taking care of ourselves as well. Check out these 8 tips for prioritizing your mental health and well-being during challenging times so you have the energy and strength to make a positive impact.
1. Take Care of Your Physical Health
Taking care of your body is one way you can focus on the things you can control amidst stressful situations. Get plenty of sleep, maintain a nutritious diet, and try to include some movement in your daily routine (National Alliance on Mental Illness, 2025).
2. Stay Informed, but Set Time Limits on News and Social Media
It is important to be aware of what is happening to the world and the communities we care about, but Mental Health Foundation suggests we ask ourselves “how much information and disturbing news am I currently taking in and how does it make me feel” (Mental Health Foundation, 2025). If we find that it is having a negative impact, then we can take a break from the news or social media accounts by turning off notifications or limiting our intake to smaller time frames (Mental Health Foundation, 2025).
3. Set Boundaries About How and When You Discuss Current Events
Conversations around current events may be challenging when you have differing opinions and points of view. When you find yourself disagreeing with others, “try to focus on active listening, respectful discussion, and assertive communication” (Mental Health Foundation, 2025). If the conversation is becoming too argumentative or stressful, set boundaries by using the example phrases below from National Alliance on Mental Illness (2025):
“Focusing too much on current events is bringing me a lot of stress. Could we talk about something different during our time together today?”
“I like talking with you about this, but I get burnt out when I focus on current events too much. Let’s spend 5 minutes chatting about this and then pick something else to do together.”
4. Connect with Others
Social support is a critical component of protecting your mental health, so be sure to connect with friends, family, and other people in your community who likely care about the same things that you do (National Alliance on Mental Illness, 2025). Shared connections with others will help you feel less lonely and it may help to tackle problems together.
5. Practice Mindfulness and Coping Skills to Help Manage Overwhelming Emotions
During Acknowledge Alliance’s Projection Resilience social emotional learning lessons with 3rd-8th grade students, resilience consultants share how “coping skills are how you take care of yourself when you have a strong emotion”. Grounding exercises, journaling, practicing gratitude, and meditation are just a few examples of coping strategies you can use when feeling overwhelmed (Mental Health America, 2024).
6. Put Your Emotions into Action
One way to manage stress from current events and to stop feeling powerless is by empowering your voice and taking meaningful action. There are many ways you can put your emotions into action such as:
Contact your elected officials to advocate for both local and national policy change (National Alliance on Mental Illness, 2025)
Find volunteer opportunities to serve the communities and issues you care about (Mental Health Foundation, 2025)
Express your thoughts in a constructive way through civic and political activism (Mental Health Foundation 2025)
Remember that you don’t need to save the world all at once. Even minor actions like making a small donation to a cause or sharing a social media post can be small steps toward significant change (Mental Health America, 2024).
7. Find Opportunities to Experience Hope and Joy
Maintaining a positive mindset can help you to better endure challenges and stress, and it does not mean you have to ignore negative feelings to make room for positive ones. As the National Alliance on Mental Illness says, “seeking out hope and joy can help you remember that you have power and choice in times when you feel especially powerless” (2025). You can seek joy and hope by:
Keep doing the things you love and bring you joy. These can be hobbies, leisure activities, and spending time with loved ones.
Add uplifting and inspiring news stories to your feeds as well.
Laugh whenever you can and cherish the simple joys in life.
8. Get Professional Help When You Need It
Whenever stress or emotions become too much to manage, professional support is available to help you work through your feelings and challenges:
San Mateo County Behavioral Health and Recovery Services (BHRS): 800-686-0101
Santa Clara County Behavioral Health Services: 800-704-0900
National Suicide Prevention Hotline: Call or text 988, or chat online at https://988lifeline.org/
References
Mayo Clinic Staff. (2023, August 1). Chronic Stress Puts Your Health at Risk. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
Mental Health America. (2024). How can I be ok when the world is terrible? Retrieved from https://screening.mhanational.org/content/how-can-i-be-ok-when-world-terrible/
Mental Health Foundation. (2025). Tips to look after your mental health during traumatic world events. Retrieved from https://www.mentalhealth.org.uk/explore-mental-health/articles/tips-look-after-your-mental-health-during-traumatic-world-events
National Alliance on Mental Illness. (2025, January 29). I’m stressed about current events. How can I practice self-care during uncertain times. Retrieved from https://helplinefaqs.nami.org/article/486-i-m-stressed-about-current-events-how-can-i-practice-self-care-during-uncertain-times