Stress Reduction: Protecting Mental Health in Turbulent Times

Whether it’s your full-to-the-gills workload, the political climate, or personal issues (or a combination of all three!), lately, you feel like you’re struggling mentally and emotionally. Your work is suffering. You aren’t sleeping. And you feel alone in all this.

The first thing to know is: you’re not alone. In 2024, 43% of Americans said they felt more anxious than in the previous year. It’s safe to assume that number has only risen since then.

While you may not be able to change what’s happening in the world, you can take measures to protect your mental health in uncertain times. Here are some good places to start:

Limit Your News Consumption

While there are a lot of benefits to living in this era of digital connection, always being tuned in to the news can do more harm than good. The television, online news, and even social media channels spew doom and gloom 24 hours a day, and consuming too much of this can be bad for our health.

It’s perfectly reasonable to want to stay connected to what’s happening. But see if limiting how much news you consume has a positive effect on your mental well-being. You may find that you can still keep tabs on what’s happening simply by scanning headlines on your computer for 15 minutes each morning and that you don’t need to watch all the outspoken pundits for hours on end.

Spend Time in Nature

It’s such a small but impactful way to feel better: go outside. Go for a hike in the mountains. Sit beneath a tree. Take deep breaths by the sea. All are guaranteed to alleviate your blues at least a bit.

Don’t live in the middle of a forest? Not to worry. A recent study showed that even city dwellers could benefit from natural elements in an urban landscape. You can sit on a park bench and gaze at flowers and still feel the positive effects of nature without having to drive for hours to find it.

Talk with Friends

Friendship is such an important part of our mental health. Spending time with your friends can remind you that you’re not alone. We’re all going through the same thing in different ways. 

Find a friend you can confide in about how you’ve been feeling. You’ll be surprised at how good it feels to open up about the depression or anxiety you’ve been struggling with.

One note: it’s all too easy to commiserate over common frustrations. It seems like any conversation somehow leads to the state of the world these days, but these conversations only exacerbate the anxiety. Focus on the positive and veer away from simply complaining with your friends about politics or the economy.

Invest in Self-Care

If you’re new to the idea of self-care, welcome. You’re going to like it here. Self-care simply refers to the things that make you feel good and taken care of.  That might include going for a walk by the sea before work. Getting a massage each month. Meeting your friends for dinner. Watching a rom-com. Cooking with your partner.

When we’re stressed, we tend to push aside these critically important activities, but it’s now more than ever that we need them. Here are some simple ideas you can include in your self-care routine:

• Savoring a cup of tea
• Taking a day off from work
• Going on vacation
• Taking a long, hot bath
• Exercising
• Getting beauty treatments
• Going to the theater/movies/other activity

Get Involved

If you find yourself frustrated about politics, the environment, or civil unrest, don’t just sit on your hands. Find ways to get involved so that you can make a difference. Find local advocacy groups you can volunteer with. This might involve making calls for fundraising, attending rallies, or even picking up trash.

Getting involved can make you feel like you’re part of the solution, and it can be a great way to meet like-minded people.

Get Professional Help

As I said at the start of this article, you’re not alone in feeling the way you do. And you don’t need to go through it alone. If you’re suffering from depression, anxiety, and/or stress, it may help to speak with a licensed therapist.

A therapist (or psychiatrist) can provide you with coping strategies that will help you when you’re feeling overwhelmed by what’s going on in your life and the world. Having someone to share your frustrations with without feeling judged can also be a relief.

Get Some Sleep

Sounds simple enough, but if worries are keeping you awake at night, there’s a good chance you’re not catching enough ZZZs. That, in turn, can make it difficult to function at work, and you may find yourself snapping at those around you.

Start by not looking at your phone an hour or two before bed. Not only will this keep you from doomscrolling, but you’ll also avoid the blue light your phone emits, which can mess with your ability to fall asleep. If you need help falling asleep, try drinking a soothing cup of chamomile tea before bed.

Move Your Body

You might find that when you feel overwhelmed, the last thing you want to do is exercise, but that’s exactly what you should do. Exercise has proven to be effective at reducing stress, and of course, keeping your body healthy will keep your mind healthy, too!

Even if you don’t feel like you have time to suit up and go to the gym, aim to spend at least 20 minutes moving your body each day. That could look like:

• Dancing to your favorite songs
• Taking a quick walk around the block
• Doing a mini workout with weights
• Riding your bike to the store
• Stretching or doing yoga

Control What You Can

For many people, the stress comes from feeling like they have no control over what’s happening around them. You might feel helpless to change what’s happening in the world…and that’s true.

Rather than waste energy wishing you could change government policies or environmental decline, focus on what you can control, even if that’s only your reaction to what’s happening.

Realize that stressing over something won’t change it. How can you better redirect your energy? How can you ensure that your mental well-being is your top priority (choose anything on this list!)? How can you focus on being positive rather than getting sucked into a black hole of negativity?

Realize That This, Too, Shall Pass

It can easily feel like the turbulence in the world will last forever. But it won’t. Our planet has survived plagues, wars, dictators, and genocide, and still, the world turns. What’s happening now won’t be happening forever. It may last months or years, but it will pass. Keep this in mind and be patient for that sea change.

Remember that if you aren’t mentally well, you can’t be a good business owner, partner, or parent. Prioritize your mental health as a way to survive whatever comes your way.