From Overwhelmed to Empowered: Mental Health Strategies for Difficult Times
Feeling overwhelmed by everything happening in the world? You’re not alone. It can feel like everywhere you turn there’s bad news. Here in Chicago, many of us feel that same heaviness—whether it’s navigating city life, the pace of work, or simply trying to stay grounded through turbulent times. It’s normal to feel stressed or even hopeless in times like these. Here are a few ways to focus on what you can control and protect your mental health.
First, let’s start with checking in with yourself. On a stress scale of 1-100, are you at 100 or maybe a 40? Do you have an anxiety attack every time you read the news? Or is it slightly nerve wracking, but manageable? Figuring out where you’re currently at is a good way to plan your next steps and what your bandwidth looks like.
1. Set boundaries
While it is important to stay informed, there is a limit. Reading and knowing too much about everything happening around us can lead to fatigue and feelings of overwhelm. There are some tragedies in the world that unfortunately we can’t make an immediate change about. Therefore, it’s important to set boundaries around how much information we are taking in. When you start to feel that pit in your stomach or hopeless feelings creep in, then it may be time to take a break and step away to take care of yourself. It can be a common response to feel guilty over taking a step back, but it is important to remember that you can’t pour from an empty cup.
2. Be mindful
Practicing mindfulness is a good way to recognize when we need those breaks. Start noticing any feelings that come up or sensations you feel in your body. For example, if you are reading a news article, can you notice if your heart is beating faster? Do you notice your breathing become more shallow or that you’re now sweating and feel tense? If you notice any of these or other symptoms, then that’s your sign to take a break and check in with yourself. Find a mindfulness practice that works for you. Whether that’s getting out in nature to take a walk, practice yoga, deep breaths, meditation, etc. Therapy can also be a good space to gain tools you can use to manage stress.
3. Start small
With so much of what is going on, it’s common to feel like it’s too big or there’s nothing you can do. I want to encourage you that there are things you can do. Below are a list of actions you can take, depending on your bandwidth and comfort level.
Stay informed. Knowledge is power, and staying informed on what’s happening is a great way to gain some sense of control. There are many ways to stay informed - podcasts, blogs, listservs, and there are even social media accounts you can follow. However, be sure that you are getting information from a credible source and be mindful that there may be some bias in reporting. There are some fact checking websites you can use if you are not sure.
Donate. Supporting an organization you believe in doesn’t have to involve a huge donation or a monthly commitment, just give what you have the capacity for. You can find an organization that aligns with your beliefs through a quick search. Most of their websites should have easy ways to donate. Doing this gives your organization tangible resources they can use to further the cause and your contribution does make a difference.
Engage locally. Here in Chicago, this could mean getting involved in neighborhood organizations, mutual aid networks, or attending a city or ward meeting. Knowing who represents you and when your local elections are is a powerful way to use your voice. Local governments and the decisions they make matter. And yes, you can actually reach out to your representatives about concerns you have because they are here to serve their constituents. They rely on stories from constituents as real-world data, and your input matters. Oftentimes, you can find ways to contact your representatives through their websites. You can find out who represents you on the following websites - https://www.congress.gov/members/find-your-member or by state https://www.elections.il.gov/electionoperations/districtlocator/districtofficialsearchbyaddress.aspx. There are also often city or town hall meetings you can attend and provide as a space to voice your thoughts. Lastly, voting in your local elections ensures your voice is heard.
Volunteer. If you have the time and energy, volunteering with an organization is another way to take action. Again, you can find an organization near you that aligns with your values and oftentimes they have ways you can get involved. Whether that’s through making calls to representatives, helping others register to vote, or taking some other kind of action. I acknowledge that many of us are busy and this may not be the most feasible option as it requires our valuable time. If you feel you have the capacity, time, and opportunity to do this then this may be a good option.
4. Stay connected
It can be immensely helpful to be in community with others who share our values and can sit with us through these tough times. Whether that includes your family, friends, or a therapist. There are plenty of online communities you can join, as well. This helps us to know we are not alone and don’t have to go through it alone. Being with others who love and get us can help us co-regulate, feel safe, and heard.
While we can’t control everything happening in the world, we can care for ourselves and each other. Taking even one small step—whether setting a boundary, practicing mindfulness, or reaching out for support—can make a real difference. And if you need extra support, therapy can be a safe space to help you navigate these difficult times. If you’re in Chicago, our therapists at Balanced Awakening offer both in-person and virtual sessions to help you regain calm, clarity, and confidence.