The world is often unpredictable. When periods of social or political upheaval heighten anxiety and uncertainty, feelings of loss, hopelessness, or confusion can be normal.
Many people across the globe are experiencing economic instability, social movements and geopolitical conflicts. These events challenge our sense of stability and control, often leading to symptoms of anxiety and overwhelm.
Building resilience during these times is essential for maintaining mental health and navigating the complexities of an ever-changing landscape.
Here are practical strategies to foster resilience and reduce anxiety in the face of societal uncertainty.
1. Acknowledge Your Emotions
The first step in fostering resilience is to recognize and validate your feelings. It’s natural to feel anxious, angry, or overwhelmed during turbulent times. Suppressing these emotions or criticizing yourself for feeling them can lead to burnout or heightened stress. Instead, allow yourself to sit with these feelings without judgment, and consider talking them over with someone you trust.
Journaling can be a helpful tool to process your emotions, whether or not you have someone to talk to. Writing down your thoughts provides clarity and allows you to identify specific sources of anxiety. You may even find through daily or regular journaling some ideas to bring your more comfort.
2. Focus on What You Can Control
A common source of anxiety during upheaval is the feeling of powerlessness. While you may not have control over global events, you can take charge of your personal actions and responses. Shift your focus to what you can influence, such as:
Supporting causes or movements that align with your values
Staying informed through credible sources (without overconsuming news and media)
By channeling your energy into actionable steps, you’ll feel more empowered and less overwhelmed by the broader uncertainties.
3. Establish Healthy Boundaries
Constant exposure to news and social media can amplify feelings of anxiety and helplessness. While staying informed is important, it’s equally crucial to set boundaries to protect your mental health. Limit your screen time, especially before bed, and consider designating specific times during the day to check updates.
Unfollow or mute accounts that consistently provoke fear or anger without offering constructive solutions. Instead, seek out sources that provide balanced perspectives and emphasize solutions or positive developments.
4. Build a Strong Support Network
Connection with others is a cornerstone of resilience.
During times of upheaval, reaching out to friends, family, or community groups can provide comfort and solidarity. Whether it’s through conversations, shared activities, or collective advocacy, having a network of support reminds you that you are not alone.
If you’re unable to connect in person, consider joining online forums or support groups where you can share experiences and exchange coping strategies with like-minded individuals. The sense of belonging can significantly reduce feelings of isolation and anxiety. It is important to be discerning when determining which groups to join, as some can increase your anxiety and be less than constructive.
5. Engage in Self-Care Practices
Self-care is not a luxury—it’s a necessity, especially during times of heightened stress. Prioritize activities that nourish your mind, body, and spirit. Examples include:
Regular exercise: Physical activity reduces stress and boosts mood by releasing endorphins.
Mindfulness practices: Meditation, yoga, or deep breathing exercises help you stay grounded and present.
Creative outlets: Writing, painting, or playing music can provide an emotional release and a sense of accomplishment.
Time in nature: A walk in the park or time spent outdoors can soothe the nervous system and provide perspective.
Watch something! Distraction, especially when it’s entertaining, can be a useful tool while you recharge from longer term stressful circumstances.
6. Cultivate a Growth Mindset
Reflect on how past difficulties have strengthened your character or taught you valuable lessons. This perspective helps you view current challenges as temporary and surmountable.
Focus on small, achievable goals to build a sense of progress and accomplishment. Celebrate these victories, no matter how minor they may seem, as they reinforce your ability to adapt and thrive.
7. Take Collective Action
Engaging in collective action can transform feelings of helplessness into empowerment. Whether it’s volunteering, attending community meetings, or supporting advocacy efforts, taking part in initiatives that align with your values can provide a sense of purpose and agency.
Working with others toward a common goal also fosters a sense of community and shared resilience. Collective action reminds us that we have the power to create change, even in the face of systemic challenges.
8. Seek Professional Support When Needed
Sometimes, the weight of social or political upheaval can feel too heavy to bear alone. Therapy or counseling can provide you with tools to manage anxiety and build resilience.
Cognitive-behavioral therapy (CBT), for example, is particularly effective in helping individuals reframe negative thought patterns and develop coping strategies.
Finally, foster resilience by focusing on gratitude and hope. While it may feel difficult to find positivity during turbulent times, intentionally identifying aspects of your life for which you are grateful can shift your perspective. Gratitude journals or daily reflections can help you maintain a balanced outlook.
Similarly, hold onto hope by reminding yourself that change is possible and that history is filled with examples of people overcoming adversity.
Hope fuels resilience, giving you the strength to navigate challenges with determination and optimism.
