Dear Grayce,
Every time I scroll through my phone, there’s another crisis. Wars, politics, environmental disasters—the universe has cranked the chaos dial up to eleven. I want to stay informed but not feel like I’m carrying the world’s weight on my shoulders. I feel helpless. I want to do something but don’t know where to start. How do I stay engaged without losing my peace, and how can I help when everything feels overwhelming?
— Doomscrolling & Distressed
We live in interesting times—no, that’s not a compliment. Between social media outrage, political showdowns, and a planet that seems perpetually on fire, it’s easy to feel like we’re all one destructive news cycle away from collectively losing our minds.
So how do we cope? How do we engage without spiraling into despair? How do we navigate this wild, unpredictable world while keeping our joy intact?
The first step is understanding that your nervous system wasn’t built for the constant onslaught of news. Our ancestors weren’t getting real-time updates on every crisis across the globe. That’s a uniquely modern burden, and we must develop modern strategies to handle it.
Take Sound Breaks: Tune Out to Tune In
Sound healing can be a comforting refuge, regulating your nervous system, whether it’s meditation, singing bowls, binaural beats, or simply playing your favorite music. Even five minutes of deep listening can shift your mood from frazzled to somewhat functional. Relax in a soothing break from the chaos.
Music, chants, and healing frequencies (try 528Hz, also called the “love frequency”) can help bring you back to the center. The next time you feel overwhelmed, close your eyes and immerse yourself in sound. “Music is the divine way to tell beautiful, poetic things to the heart” (Pablo Casals).
Walk It Off: Nature as Medicine
When the headlines become too much, go outside. Walking in nature—especially among trees—lowers cortisol, reduces anxiety, and improves focus. This isn’t just feel-good advice; science backs it up.
Japanese researchers have found that “forest bathing” (aka “Shinrin-yoku”), immersing oneself in the forest atmosphere, lowers stress hormones and increases a sense of well-being. If you can’t escape to the forest, even a short walk in your neighborhood, sometimes near water, or sitting in a park can be restorative. The key is to engage all your senses and be fully present in the natural environment. “Adopt the pace of nature: her secret is patience” (Ralph Waldo Emerson).
Digital Detox: Unplug to Recharge
Social media is designed to keep you addicted. A digital detox can set you free. If you’re emotionally exhausted, step away from the scroll. You don’t need to react to every headline in real-time. Set boundaries—delete news apps from your phone, schedule tech-free hours, or, if you’re bold, try a full “dopamine detox” (i.e., no screens for a day).
Set a new curfew—for example, no news after 8 PM—so your brain isn’t processing the world’s problems while you’re trying to sleep. Permit yourself to disengage, even for a short while. The world will still be there when you return, and you’ll be better equipped to handle it.
Stay Informed, But Protect Your Peace
It’s a delicate balance—staying aware without absorbing the chaos. Instead of immersing yourself in fear-based media, seek out solutions-based news that highlights progress, positive initiatives, and actionable ways to help. This could include stories about successful community projects, innovative solutions to global issues, or inspiring acts of kindness. For instance, you could follow platforms that report on positive development, social entrepreneurship, or local community initiatives.
Consider these guidelines:
- Read, don’t watch – Print or online articles let you control the pace. Sensationalist TV news does not.
- Find trustworthy sources – Follow journalists who report with integrity and nuance, not just outrage.
- Talk it out – Sometimes, venting to a trusted friend is better than internalizing everything.
Help Where You Can—Let Go Where You Can’t
Feeling helpless in the face of so much global suffering is normal, but your empathy is a gift, not a burden. Not everything is yours to fix, and that’s okay.
If you feel called to act, start small:
- Donate to organizations doing meaningful work.
- Support independent journalists.
- Attend local meetings or peaceful protests.
- Create change in your own community.
But also accept that some things are beyond your control. “You have power over your mind—not outside events. Realize this, and you will find strength” (Marcus Aurelius).
The Art of Being Present
The world is beautiful and heartbreaking, full of love and loss, light and shadow. Your job is not to carry it all but to stay present, hopeful, and contribute where possible. There is always room for joy and balance in your life.
Remember: You are not the news. You are a living, breathing being who deserves joy. Find balance in the small moments—listening to music, walking under the sky, laughing with friends. Help where you can, release what you cannot, and hold onto joy—not despite the world, but within it. “The best way to take care of the future is to take care of the present moment” (Thich Nhat Hanh).
Breathe. Step outside. Find your center. Hope is the most complex love we carry.
—Grayce
