You only have to switch the news on to be hit by a wave of bad news that can leave you feeling anxious about the state of the world. Wildfires, economic meltdown, the pandemic, environmental disaster, conflict, terrorism, the threat of nuclear war… it can all leave us feeling a little overwhelmed.
Anxiety about world events can have a profound impact on our health and wellbeing because we feel hopeless, like there’s nothing we can do to change the situation and calm our feelings. The current Russia invasion of the Ukraine is another example of how world news can send us into a anxiety ridden tailspin.
If you are struggling to sleep or carry on with your normal day to day routines because you feel unsettled, worried and anxious about the situation in the Ukraine, here are a few measures you can take to help you cope with your feelings.
Take a break and switch off
You may feel that constantly keeping abreast of the news will help (there’s the hope that the situation will improve), but it is wiser to switch off the news and take a break. Disconnecting from the stream of information will help you stay present in your world and focus on things other that the stream of negative information.
It’s a good idea to realise that most of the news that we consume is exaggerated, so try to find a news source that you trust and check in once a day. Don’t let a news feed dominate your daily experience and stop yourself ‘doom-scrolling’ through news channels.
Focus on what you can control
Most of your anxiety will come from the feeling of hopelessness. The anxiety comes from the fear you are feeling, for the people involved, the world in general and you and your loved ones. This is compounded by the feeling that there is little you can do to change the situation. That lack of control breeds more fear and only serves to make your anxiety worse.
Focus on the things you can control. Even though you are on the other side of the world, there are things you can do, such as volunteer or donate to a charity that is helping people in the Ukraine. Failing that, even small gestures can make a huge difference to your state of mind. Just helping people closer to home will give you a sense of wellbeing that will help you manage your anxiety better.
Look after yourself
Your feelings of anxiety may be affecting your sleep, your appetite, or your daily habits. This will have an impact on how you feel tomorrow, so focusing on breaking that cycle or pattern, will help you gain control of your emotions. Do the things that you love, such as going for a walk, seeing friends or taking part in a hobby or pastime.
You should also focus on your health, sleep and diet as well. Getting regular exercise, eating healthily and finding ways to get better sleep will all help you break the cycle and leave you feeling much stronger, happier and able to manage your emotions better.
Lastly, another way to help manage your anxiety is by reaching out and sharing how you feel. If you are struggling with your anxiety about the Ukraine War, or any other world event, please get in touch.