How to Navigate the Overwhelm of Current Events and Protect Your Emotional Well-Being

With today’s current events, it’s easy to feel like you can’t look at the news anymore. The arguments, struggles, and human suffering can be too much, and you might think, “I really can’t look at this anymore, or it’s going to make me angry.” But we still find ourselves scrolling through articles, engaging in rage-fueled discourse, and ultimately ending up in a worse state—angry, hopeless, and probably anxious.

We struggle to stay informed, but at the cost of our mental and emotional well-being. So, what do we do about it?

If this sounds like you, it might be time to disconnect and set a boundary with yourself. It's okay to step back and give yourself permission to not consume everything. But it’s also essential to process these emotions in a healthy way, and a great person to have in your corner is a therapist who listens without judgment.

Why a Non-Judgmental Therapist is Key to Emotional Support in These Times

Having emotional support during tough times helps you process your feelings in a safe and understanding space. It allows you to express your emotions openly and see what values and morals you hold dear—things that might get clouded by the chaos of the world.

You might wonder, “How do I know I can trust my therapist?” The answer is simple—you get to ask the questions. A good therapist will be open about how they operate, and will reassure you that your voice is heard without judgment. After all, therapy is a collaborative process, and you deserve to feel safe to process your struggles, whatever they may be.

And remember: confidentiality is a huge factor! What’s said in the room stays in the room (except in specific situations where confidentiality must be broken, but your therapist will explain these exceptions to you).

How Do I Navigate These Difficult Emotions?

While therapy is a great tool for managing your emotions and working through them in a healthy way, there are a few simple techniques you can try in your day-to-day life to support your mental well-being. These techniques can help you process difficult emotions triggered by current events:

Mindfulness:

Mindfulness helps you bring your attention back to the present moment, especially when your mind starts to spiral. An easy way to practice mindfulness is to take a few deep breaths and focus on your senses. For example, you might close your eyes and notice how your body feels—how your feet touch the ground, the texture of your clothing, or the sound of your breath. Grounding yourself in the present moment can help reduce the overwhelming feelings of anxiety or anger.

Grounding:

Grounding techniques are great for when you feel disconnected or overwhelmed. A simple exercise is the 5-4-3-2-1 technique. Look around and identify:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This can bring your focus back to the here and now and help you break free from spiraling emotions.

Cognitive Reframing:

Cognitive reframing helps you shift your perspective on a negative or distressing thought. For example, if you're thinking, "The world is a hopeless place, and nothing is getting better," you could reframe that thought by asking yourself, "What small positive things can I notice or appreciate today?" This question can help you look for moments of peace or kindness, shifting your mindset from helplessness to hope.

The Power of Multicultural Competence in Therapy

It’s important to discuss with your therapist how they can provide a safe space for you to express yourself so that you are seen and heard. A therapist who is nonjudgmental and multiculturally competent can help you work through the intersection of personal and societal struggles—whether they’re rooted in culture, identity, or experiences related to current events. Feeling truly understood in your unique context can be healing in itself.

Advocating for Yourself and Showing Support

In times like these, advocating for yourself and showing support to others is crucial. If you find that the issues affecting you are also affecting your loved ones, your community, or your peers, take time to check in with them. Supporting one another through difficult times fosters collective healing and solidarity, reminding us that we're not alone in this.

How My Practice Provides That Safe Space

At my practice, I strive to create a space where you can express your emotions, ask questions, and process your thoughts without fear of judgment. I understand the importance of multicultural competence and will work with you to honor your experiences, values, and challenges. If you’re ready to talk about the impact of current events or anything else weighing on your heart, please feel free to reach out.

Final Thoughts

While these techniques are helpful, they are not a substitute for therapy. Therapy offers a structured, supportive space where you can dive deeper into your emotions and challenges. If current events are weighing heavily on you, consider finding a therapist who you can trust to listen, guide, and offer tools to help you process in a way that honors your values and emotional needs.

You deserve to feel heard, understood, and supported, especially in these difficult times. And remember: it’s okay to step away when things feel overwhelming. Take care of yourself, and reach out for help when you need it.

How a Non-Judgmental Therapist Can Help You Navigate Current Events