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When the World Feels Heavy: How to Care for Your Mental Health in Uncertain Times

Published on: 12th February 2026

It can feel hard to escape the sense that the world is a heavy place right now. Wherever we turn, the news seems filled with conflict, tragedy and stories of harm happening to innocent people. It is understandable if this leaves you feeling anxious, sad, angry or simply overwhelmed.

Many people are carrying a quiet sense of powerlessness. Watching events unfold from a distance can make it feel as though there is nothing you can do, and that sense of helplessness can be deeply unsettling. Regardless of political views, personal beliefs or where you sit on any issue, it is human to recognise that the world can feel frightening and out of control at times.

If you have been feeling this weight, you are not alone. And there is nothing wrong with you for feeling it.

Why global events can affect us so deeply

Humans are wired for connection and empathy. When we witness suffering, even from afar, our nervous system can respond as though we are under threat ourselves. This can show up as anxiety, low mood, irritability, difficulty sleeping or a sense of hopelessness about the future.

The 24 hour news cycle and social media mean we are exposed to distressing content constantly, often without any time to process or decompress. Images, videos and commentary can be relentless. Over time, this can lead to emotional fatigue, compassion burnout and a sense that the world is unsafe.

Feeling impacted by this does not make you weak. It makes you human.

Gentle ways to protect your mental health right now

You cannot control what is happening in the world, but you can influence how you care for yourself within it. Small, compassionate changes can make a meaningful difference.

1. Be mindful of your media intake

It is important to stay informed, but constant exposure can be overwhelming. Consider setting gentle boundaries around news and social media. This might look like checking updates once a day, muting certain topics, unfollowing accounts that increase anxiety, or taking regular breaks from platforms altogether.

Curating your digital environment is not avoidance. It is self protection.

2. Connect with people who understand you

Talking with friends, family or communities who share your values can be grounding. Feeling seen and understood helps counteract the isolation that often comes with heavy news. This could be a conversation over a cup of tea, a support group, an online community or simply messaging someone who “gets it”.

Human connection is one of the most powerful buffers against anxiety and despair.

3. Focus on what is within your control

When the world feels chaotic, returning to small, controllable actions can be calming. This might be maintaining a gentle routine, moving your body in ways that feel safe, eating nourishing meals, journaling, spending time in nature, or creating pockets of rest in your day.

These acts may feel small, but they help regulate your nervous system and restore a sense of stability.

4. Practice grounding and self soothing techniques

Simple practices such as slow breathing, body scans, noticing your surroundings or placing your feet firmly on the floor can help bring you back into the present moment. These techniques remind your body that, right now, you are safe.

You might also find comfort in music, creative activities, prayer or meditation, or sensory grounding such as warm showers and soft blankets.

Ways to take action and feel less powerless

For some people, taking action can help transform helplessness into purpose. This does not have to be grand, performative or exhausting. Small actions still matter.

You might choose to:

Taking action can reconnect you with your values and remind you that you are not completely powerless.

When it still feels like too much

There are times when no amount of self care feels like enough. If the weight of the world is affecting your sleep, mood, relationships or ability to function day to day, it may be helpful to seek professional support.

Therapy can offer a space to process these feelings, to explore your worries in a contained and supportive environment, and to develop tools that help you feel more grounded and resilient.

If you are struggling, you do not have to carry this alone. I am here to offer support, and we can work through this together at your pace.

And if I sound like someone you’d like to talk to, you’re very welcome to get in touch.

Warmly,
Sarah

Integrative Psychotherapist offering online therapy across the UK