Stressed About Current Events

With all of the unrest that I am reading about in the news these days, I find myself getting more and more upset and worried.  How can I feel safe when Canada and the US seem to be falling apart?

Dear Stressed About Current Events,

This is, indeed, a time of flux for us all.  So many changes are happening in Canada and in the US.  And people’s opinions about whether these changes are good or bad are getting more and more polarized as the uncertainty builds.  This can often lead to heated debates among family/friends – or contradicting reports on the news that don’t seem to make sense – or a lack of safety and calm being felt by many people, as fear and unrest grow.

One thing is for certain – none of us will have all the information and the answers quickly – none of us have the ability to “fix” things (whatever we think that might need to be) in a few easy steps.  This state of uncertainty will be with us for a while, and learning how to cope within it is perhaps the only aspect of our situation that is truly within our control, right now.

I want to remind the readers that we have been here before, not too long ago – just in a very different way.  When Covid struck, we lived in a state of perpetual uncertainty and worry and strangeness for quite a long time (as a country – but also united in this way as a world).  And the best (and worst) in people rose to the surface.  Hopefully we learned something from that period of time.  Because the strategies for coping in a healthy way, on an individual level, can be applied in much the same way, now.

Here are a few ways to decrease the stress you might be experiencing over the next few months/year, as the ongoing political changes unfold around us all:

Limit your exposure to media consumption.  Avoid doom scrolling and set boundaries on how much news you access daily.  Do some research and choose credible sources (ones that avoid sensationalized reporting).  And then schedule a time (and an appropriate length of time) to check these more trusted sources, once a day.  This will allow you to stay aware and up-to-date, without the risk of falling down the rabbit hole of non-stop and contradicting reports throughout the day.

Focus on what you can control (and on what matters the most to you, personally).  Take small actions (volunteer, donate, or participate in advocacy) if it aligns with your values. By focusing on contributing to your smaller community where change is often more tangible and immediate, you will likely feel more like your efforts make a difference and have the influence you want them to have.

Stay anchored on yourself, as a top priority.  Exercise regularly, eat nutritious foods, drink lots of water and ensure you’re getting enough sleep.  When these 4 core foundations are in balance (with what you need – not what you might be used to getting) they do an amazing amount of work in the fight against stress (by better balancing your cortisol/stress hormones, especially).  Focus on hobbies and creative outlets that bring you joy and calm.  And find ways to be productive – at work, within your friend/family circle, etc.  We all need to feel a sense of purpose and accomplishment in our day.

Practice mindfulness and relaxation techniques every day – aim for 5 minutes, every hour, to help your stress levels reset to neutral on a regular basis (even if you don’t think the stress is building, it likely is).   Apps like Calm or Headspace can guide you through stress-relief techniques, if you are new to these kinds of strategies.  Stay focused on the present moment and on the parts of your life that are safe and within your control.  Our thoughts feed our emotional responses, so be intentional about what you spend your time thinking about (steer your mind away from the worry and back towards examples of common sense and peace).

Stay connected.  Share your thoughts and feelings with friends, family, or a support group.  Now is not the time to feel isolated – we can sometimes be our own worst enemy when it comes to overthinking and over-worrying.  Be sure to pick people who will not judge you or attack you for whatever you express.  A therapist can also be a valuable resource – he/she/they can provide a safe and confidential place to explore your worries and a wide variety of helpful tools for managing anxiety about global or national events.

Maintain a healthy perspective. Seek out positive and uplifting news to balance the negativity that seems to exist.  And try to recognize historical patterns – while they may be troubling as they happen, many crises have led to eventual growth and progress.  Learning from history can be a helpful way to see how far we have already come (which can be reassuring) – or to notice how to do things differently this time around (which can be empowering).

Take care!