Mental Health Tips for Tumultuous Times
As a therapist with expertise in collective and cultural trauma, I’ve helped people navigate various types of chronic stressors, oppression and tragedy. The strategies that help professionals like me to keep working can be helpful during times of collective uncertainty, which many people are experiencing right now.
When we cannot control what is happening around us, we need to focus on what we have control over. In the year 2025, we really aren’t at risk of being uninformed about world events, but we are at risk of being misinformed and having that dictate our reality.
Anxiety is a distraction. Being afraid can be the same thing as being dumb. It’s okay to be scared, but we don’t want to make decisions from that place. Feeling under threat and staying scared is what the ruling class wants. In a world that makes us hate ourselves and each other, it can be an act of rebellion to care for yourself so that you can make the best decisions possible and to support the people and causes that are important to you. Here are some tips to help you do just that.
SELF-CARE
You need a self-care plan. You need to drink water, eat food, take any medications and vitamins, go for a walk and do some stretches. The basics of physical health support mental health. If you are feeling hungry or dirty, you will feel irritable. It’s easy for those things to become less of a priority during times of high stress, or like they don’t matter, but it helps things not feel even worse.
BE SILLY
Watch a show, read a book, make art for art’s sake. Really just engage in anything that is just silly, just fun. Whatever reminds you that not everything is total shit. We don’t need to work hard at remembering bad things. We might need to put some work into forgetting.
SLOW THE SCROLL
Do not start your day with scrolling. It is a recipe to influence you mood with doom and gloom. Give it at least 30 minutes. I can’t promise much, but I promise that if something earth shattering happens, you will find out. Modern technology brings a false sense of urgency. Most news is noise, which means you probably haven’t missed anything.
STOP SHARING STUPID SHIT
Unless you have some actual expertise, stop sharing and commenting on stupid shit. Stop consuming stupid shit. You know what narcissistic madmen like? Attention and chaos. Stop giving them what they want.
STOP SAYING STUPID SHIT
Most people who post hateful ignorant things do not make those posts because they want to become informed. They want attention. Stop giving it to them.
KEEP LEARNING.
Knowledge is empowering. Learning how to cook, to crochet, to repair, to grow are all skills that can be useful throughout our lifespan and can give bring a sense of autonomy and control during hard times. You are in school, keep going. I know it seems like the world isn’t going to be here in 20 years, but this is not new and not a reason to stop. Learning also gives you a goal to work towards, which can give us a sense of satisfaction that doesn’t require the approval or others.
DON’T BELIEVE EVERYTHING YOU THINK
Anxiety tries to prevent future pain. This can be helpful, but high stress will have anxiety working overtime. No one can predict the future. Our brains have a way of looking for patterns and making predictions, but that doesn’t mean those predictions are correct, even if you have made accurate predictions in the past. It's helpful to journal about your thoughts and worries or to talk them out with a trusted friend. Limit rage googling as much as possible. Trying to research online will probably reinforce those anxious thoughts while giving you a false sense of control.
STAY GROUNDED
Social media is just a tool, but it can wreak havoc into our lives and our nervous systems. Since many algorithms reward negativity, passive consumption can impact our mood and cause us to feel that other people are the enemy. Try to take some deep belly breaths before and after logging in to counteract the stress response.
USE YOUR SENSES
Our perceptions come from our 5 senses. Being intentional about your sensory experiences and needs can be helpful in managing stress. Incorporating your favorite scents into your space, or your favorite flavors into your meals, can serve as intentional acts of small joy. If you make a playlist based on how songs make you feel, listening to them can be helpful in processing emotions. Wearing clothes that make you feel comfortable and good can bring a sense of security. Being more intentional about sensory experiences can bring comfort.
SEEK EASE
We deserve as much ease and gentleness as circumstances allow. If you want to use paper plates to avoid dishes, do it. Try to let go of perfectionism. All that pressure on yourself feels like protection, but it hasn’t stopped the world from burning. It contributes to stress and relationship conflicts. Similarly, there is no such thing as the perfect time to take steps towards what you want. Waiting for things to calm down is a lot like predicting the future. Time has a way of going by no matter we have going on.
FEEL YOUR FEELINGS
Avoiding emotions because they are uncomfortable doesn’t make them go away. Instead, they show up sideways. Give yourself permission to feel whatever it is you feel. It’s okay to grieve even without physical death. Many people experience a loss of faith in our institutions, a loss of the promised future, and a lost sense of security. It’s okay to be angry. It’s okay to cry and yell even if you don’t know why. It’s okay to feel joy even if you know others are suffering. It is okay to be fully human.
Rebel well my friends.