Staying serene in a world in flux?

It’s not an impossible dream!

I know it’s not just me who feels like sometimes we turn the news on and wonder if we’re in a fever dream. As an avid news junkie (married to a journalist!) the news has always been part of our evening ritual. The trouble is that in recent years, the news keeps seeming… crazier.

I know I’m not the only therapist noticing the impact this is having on clients. So, I’m here to tell you – you’re right. The world does feel increasingly odd at the minute. Having grown up near Belfast through the Troubles, the irony isn’t lost on me that the news cycle seems more chaotic than ever before. The question is: how do we balance information overload and wellbeing?

Here are some ideas for what we can do to balance the need to stay informed with the need to stay well.

Focus on what you can control

Acknowledge that it’s hard and scary witnessing events that happen beyond our sphere of influence. There have always been periods of political instability across cultures and decades. At the minute, for many in Europe and America it feels like it’s our turn to play Spin the Bottle. We didn’t opt in to this game and maybe we preferred how things were before (of course others may feel it’s time for much needed change!). We can’t influence what comes out of the White House; we can influence where we put our own energy into our own immediate environment.

For some, this might mean focusing on how we show up at home, at work, in our interactions with others. For some it will mean putting our mobiles down and spending quality time with loved ones. For others it will mean actively engaging with causes we care about or hobbies we enjoy.

Make time for small rituals and routines that make life calmer

I know people who, when life gets challenging, they declutter the house, clear out the shed, weed the garden, draw up meal plans and batch cook. They can’t control events in Ukraine or the Middle East, but dammit, they can bag up old clothes for the charity shop!

Others decide they’re already doing too much of that stuff. What they need is permission to pause. So, if you need it, consider this permission to pause. Put on some gentle music and have a lie down. Light a candle in a safe, quiet room and just watch it burn. Have a long bath, meditate, do yoga. Ask yourself, What is something small I can do right now to support the Parts of me that feel completely overwhelmed?

Limit your news and social media consumption

You’ll never hear me say stop watching or engaging altogether. For many, that’s neither realistic nor even desirable. What we can do is limit our time and curate our sources. Set a timer or alarm and when it sounds, switch off the media or put the phone down. Stand up and stretch, walk away.

It is both challenging and rewarding to get news from a wide variety of outlooks and viewpoints, even though it’s tempting to stay in a comfortable bubble that entirely aligns with our own views. It’s ok to be challenged in our thinking, just don’t disappear into doomscrolling or clicking on ragebait. Remember that online, ‘indie’ news outlets do not operate under the same level of accountability as ‘mainstream news’ and may have a more overt agenda. After you watch, ask yourself, How am I feeling inside after engaging with this content? Am I calmer? More indignant? Actively enraged? Do I like who I am when I’ve engaged with this content?  Know your limits and give yourself permission to step away, take a breath, cool down, engage your rational and analytic Parts.

Stay connected with the people you enjoy and who uplift you

Does this mean dropping interactions with people who challenge us or make us think ‘bigger and broader’? Not at all, these connections can be deeply rewarding and push us to grow. (I admit, I personally love friends who push me beyond my ‘comfort zone’ because they’re often people who possess a certain curiosity, fearlessness, passion or authenticity!)

It does mean that we give ourselves permission to assess our own energy that day. If work has been a firestorm, it may not be the evening to meet up with the friend who wants us to talk politics or climate change for four hours. Maybe it’s the night to watch a comedy together or go for a walk and coffee in a group. It may even be the night to apologise and rearrange the meetup to a time you can both really enjoy each other’s company.

Move your body whenever you can

The amount or type of movement isn’t the priority – it’s the enjoyment that will keep you moving! We know the importance of movement for mental and physical health, functionality as we age and social connection. If it’s outdoors and with company, even better! But perfection isn’t the goal, rather participation and progress.

Don’t be afraid to take exercise ‘snacks’ – the squats you do in the kitchen heating soup or while you brush your teeth. The ten minute walk during lunchbreak where you get to breathe fresh air. My personal favourite – a dance party throwing some shapes alone or in company! But for some, nothing resets their mind like a hard gym session or challenging run. If that’s you, carve out the time you need – and just do it.