Coping with Uncertainty in a Turbulent World: Protecting Your Mental Health in the Wake of Global Conflict
In times of global unrest, such as the current conflict in Israel and the surrounding region, many of us find ourselves emotionally affected—even if we are thousands of miles away. The world feels fragile, our screens are filled with heartbreaking images, and the uncertainty of what might come next can leave us feeling anxious, helpless, or even numb.
Whether you're directly impacted by the violence or simply grieving the collective suffering, it’s important to acknowledge the emotional toll of living through ongoing global crises. Here are a few ways to cope with the uncertainty and protect your mental health during these challenging times:
1. Acknowledging What You Are Feeling
Fear, sadness, anger, grief, and confusion are all valid responses to global turmoil. Try not to push those feelings away. Naming your emotions can help you better understand and manage them. Journaling, talking with a friend, or speaking to a therapist can be powerful ways to process what you’re experiencing.
You don’t have to be directly involved in a crisis to feel the weight of it.
2. Take Breaks from the News
Staying informed is important, but doomscrolling can quickly become overwhelming. If the constant stream of updates is increasing your anxiety, it’s okay to step away. Schedule specific times to check trusted news sources and avoid checking right before bed or first thing in the morning.
Limit your exposure so you can stay grounded and protect your emotional reserves.
3. Focus on What You Can Control
In uncertain times, our brains crave a sense of agency; the ability to influence our own outcomes. While you can't control world events, you can create a sense of stability in your daily life:
Stick to a routine
Eat nourishing meals
Get enough sleep
Move your body, even if it’s just a walk around the block
These small actions remind your nervous system that you’re safe in the present moment.
4. Connect with Others
Human connection is a powerful antidote to fear and despair. Reach out to your community, whether that’s family, friends, a religious group, or a support network. Don’t underestimate the comfort of shared concern and compassion.
We are not meant to carry the weight of the world alone.
5. Take Compassionate Action
If you feel compelled to help, look for ways to offer support within your capacity. This might include:
Donating to humanitarian organizations
Attending a local vigil or prayer service
Volunteering in your own community to spread kindness locally
Even small acts of service can restore a sense of purpose and hope.
6. Create Moments of Peace
Make intentional space for activities that calm your mind and nourish your spirit:
Mindfulness or meditation
Creative outlets like writing, painting, or music
Reading spiritual or comforting texts
Spending time in nature
Moments of peace are not indulgent—they’re essential.
7. Seek Professional Help If Needed
If you’re feeling persistently anxious, depressed, or overwhelmed, it may be time to talk to a therapist. There is no shame in needing support. Global unrest can resurface past trauma or worsen existing mental health struggles. You don’t have to manage this alone.
Final Thoughts: Give Yourself Grace
These are not normal times. If you're more tired than usual, less productive, or just not yourself—be gentle with your expectations. You’re doing the best you can in a world that feels uncertain.
And that is enough.
If you're struggling with how to manage the emotional weight of the news or need support navigating your personal stress, consider reaching out to a mental health professional. Healing Journey Counseling is here to help you process, find clarity, and restore peace within—regardless of what’s happening in the world around you.
Reach out today to schedule a confidential free telehealth consultation.