5 Ways to Stay Sane in a Crazy World
- Lisa S. Larsen, PsyD
- Jul 7
- 5 min read
There’s a Chinese curse that says, “may you live in interesting times.” These current times seem to go beyond interesting; so much upheaval has occurred in this year alone that it can be overwhelming and bring a mix of uncomfortable emotions. Here are some ideas to help you prevent getting swept up into the furor of the rapidly changing political scene in our world.
From the outset, I will own my bias. I am upset about what is happening to the most vulnerable parts of our society: BIPOC; LGBTQ+; immigrants; women; religious minorities; and so on. I am also heartbroken about the state of our planet and world right now. I want our government to truly represent us and improve the lives of the majority, not just the privileged few. If that seems too radical a stance for a therapist to take, then need not read further. If you agree with these principles, read on.
We can only handle so much stimulation!
The temptation to “doom scroll” and consume too much news or social media is high. You might want to be kept up to date on each small development in the news cycle, but I advise against this.
Our nervous systems can only handle so much stimulation and stress. When you overload yourself with news, especially emotionally compelling news, you can easily burn out. This not only makes you less effective to enact larger-scale change (discussed later); it can also prevent effectively responding to the immediate demands of your life: work; school; relationships; your ability to enjoy life; etc.
Limit your stimulation to stay sane in a crazy world.
Limit your screen/news consumption to once a day, if possible. Choose your news source carefully; does it present the news in a balanced, thoughtful way or does it fan the flames of fear and divisiveness? Notice how you feel when you watch it physically and emotionally. Does it leave you defeated and depressed the rest of the day? You might need to do some grounding exercises after you watch the news, which you might want to make a maximum of 30-45 minutes per day.
Noticing how you interpret current events can help you cope with politics.
It’s also very easy to take what’s happening personally and wonder how it will affect you. That’s natural, and it’s part of your drive toward survival. Nonetheless, it’s important to observe how you’re thinking about the events, so that you’re better able to manage your emotions.
Bringing your attention to what is happening right now can help you put things in perspective. Truthfully, the present moment is the only time where you can affect any kind of meaningful change. Orienting to your environment, to your body, and to the present moment are all ways to take your attention away from the uncertain future, and feel more empowered. It's also important to remember that in a rapidly changing world, things are not permanent and are subject to change frequently.
Ever try to do something that takes your attention and concentration when you’re anxious? It’s pretty hard, right? If you let your actions arise from a fearful or rageful place, you’re more likely to take action you’ll regret later.
Anxiety makes us believe that there’s only one possible outcome for what’s happening, and it’s always the worst-case scenario. I'm not suggesting that you ignore potential negative outcomes. Yet it's important to prepare for them while keeping in mind that other outcomes are also possible.
Find a way to make a difference, however small.
If you’re angry or upset about what’s going on, you can find ways to make a difference. It’s easy to look at the recent legislation and conclude that our voices don’t matter, that we don’t matter. However, if we accept that as truth, we feel defeated and don’t try at all.
Here are some ideas, most of which are free or low-cost:
· Volunteer for local political groups or in phone banks;
· Demonstrate when you can;
· Call your representatives and senators, both at the local, state and federal levels;
· Write postcards to your elected officials and to other voters;
· Volunteer for campaigns of people whose values you trust… and so on.
Even if you don’t do any of these things, having an open mind when you discuss politics with others is a good way to make a difference. Listen and try to learn from them, and hopefully your respect will be reciprocated. You may be surprised by what happens.
Pay attention to your mind-body connection.
Remember how I said we can only handle so much stimulation at once? It’s important to tune into yourself periodically during these times. Having a meditation practice is ideal, where you can notice how you’re thinking and feeling in your body. If you can’t manage that yet, take a little movement break at work or school.
Notice how you’re moving, if there are areas where your movement is restricted or uncomfortable. Checking into these places can help you prevent stress from building up in your body and possibly threatening your health. Notice how you’re breathing, and let your conscious breath be your anchor, as Thich Nhat Hanh suggests.
Expand your view to take in the good.
It’s so easy to focus only on the worst aspects of the world right now. It’s easy to miss out on beautiful, kind, and good things. Yet losing sight of those aspects of life can lead to despair, panic, and depression. No matter how crazy the world gets, we still need to stay sane.
At the end of the day, make time to think of at least three things that happened that you appreciate. Martin Seligman, PhD, father of positive psychology, suggests that you extend this by thinking about what you did to make these good things happen. This increases your sense of agency and control. Some things are just luck, but you also do things to increase the probability of good things happening.
Do this daily, and vary what you come up with. I start my day thinking of what I’m grateful for and end with 10 things. It reminds me that the world is not just one bad event after another.
If you’re feeling emotionally distraught by the current political scene, you’re not alone. However, you can’t afford to let it overwhelm you and rob you of your emotional and physical wellbeing. Anxiety therapy can teach you tools to regulate your emotional and physical response to these challenging times. Please call 661-233-6771 or click on the button below to make an appointment.
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