Coping with anxiety when the world feels out of control

https://www.youtube.com/watch?v=RJOkP14kyY4

Coping with anxiety when the news is relentless, uncertain, and distressing is one of the hardest things to navigate in everyday life right now, and in this episode, I give you 12 practical evidence-based strategies to help you feel calmer, more grounded, and genuinely more in control of how you feel day to day.

What this episode is about

If you have found yourself lying awake at night with a racing mind, feeling your body tense up every time you check your phone, or noticing that low-level hum of dread that just will not seem to shift, this episode was made for you.

I draw on tools from CBT, EMDR, DBT, ACT and mindfulness to give you a clear and practical toolkit for coping with anxiety that builds up in response to war, global uncertainty, and constant news exposure.

This is never about telling you not to care. It is about learning to stay informed without becoming emotionally overwhelmed, and to keep showing up for your own life even when the world outside feels chaotic.

What you will learn

• Why war coverage and distressing news triggers such an intense anxiety response even when you are not in the conflict zone
• How constant news exposure and stress keep your nervous system stuck in fight or flight
• Why your reactions are not a sign of weakness but a completely human response to threat
• The difference between solvable and unsolvable worries and how to handle each one
• How to use breathwork, grounding, and CBT tools to reduce anxiety fast
• An EMDR safe place and container technique you can try straight away
• DBT skills for moments when emotions feel completely overwhelming
• How to protect your sleep from stress and anxious thoughts
• Why self-compassion is not a luxury but a genuine part of recovery
• When it might be time to reach out for professional support

Why this we need this right now

Coping with anxiety in a world that feels unstable is not about becoming detached or cold.

It is about nervous system regulation, emotional resilience, and learning to come back to the present moment again and again. I draw on decades of clinical experience to make these tools feel accessible, warm, and genuinely useful for real life.

You can care deeply about what is happening in the world and still protect your mental health. You can feel everything and still function. This episode will show you how.

Episode Timestamps

00:00 Introduction and Welcome

03:00 Why War News Is Causing So Much Anxiety Right Now

07:00 The Science Behind Your Fear Response

10:00 Strategy 1 — Name What Is Happening in Your Mind and Body

13:30 Strategy 2 — Reduce Doom Scrolling Without Cutting Off

17:00 Strategy 3 — Solvable vs Unsolvable Worries

20:30 Strategy 4 — Ground Yourself in the Present Moment

24:00 Strategy 5 — Calm Your Body Through Breathing

27:30 Strategy 6 — Speak to Yourself With Compassion Not Criticism

31:00 Strategy 7 — Notice the Difference Between Thoughts and Facts

34:30 Strategy 8 — Focus on What Is In Your Control

38:30 Strategy 9 — EMDR Safe Place and Container Technique

43:00 Strategy 10 — DBT Skills for Emotional Overwhelm

47:00 Strategy 11 — Protect Your Sleep

51:30 Strategy 12 — When to Seek Professional Help

54:30 Final Thoughts and Grounding Practice

Listen and Subscribe

If you found this episode helpful, please do subscribe and share it with someone who might need it right now. Coping with anxiety is so much easier when you have the right tools and know you are not alone in how you feel.

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Please note: This podcast is for educational and informational purposes only and does not constitute therapy or clinical advice. If you are experiencing trauma or mental health difficulties, please reach out to a qualified mental health professional.

For more information on anxiety, stress, worry and overthinking, explore my blog page