Coping with Stress When the World Feels on Fire

Does it feel like the world is too much right now? You’re not alone. From constant news updates to the demands of daily life, it can feel overwhelming to say the least. Stress and overwhelm have a sneaky way of creeping in, leaving you feeling powerless and sometimes even frozen with fear and anxiety. But here’s the truth: you’re not powerless. Even when the world feels chaotic, there are small, intentional steps you can take to create calm in your day and in your nervous system.

So, let’s talk about how to manage stress when the overwhelm hits. These are my go-to tips that you can start using right now.

1. Create Space to Breathe

When stress builds up, we often feel like we don’t have time to stop, we push through thinking "I'll keep going until this "thing" is passed and then deal with it". But that’s exactly what we need. One of the simplest ways to calm your nervous system is to pause and breathe.

Here’s a quick technique to try:

• Inhale through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of six.

• Repeat for 3-5 cycles.

  
  

This kind of breathwork works because it signals your body to shift out of "fight or flight" mode and into "rest and digest." It’s like a reset button for your nervous system. Bonus? You can do this anywhere—at your desk, in the car, or even in the bathroom if you need a quick escape.

2. Take News and Social Media Breaks

Let’s be real—doom scrolling doesn’t help. It’s easy to get sucked into the endless stream of news and updates, but our brains aren’t wired to process this much negativity 24/7.Try setting boundaries around your media consumption. You could:

• Limit yourself to checking the news once or twice a day.

• Mute or unfollow accounts that amplify your anxiety.

• Replace screen time with something grounding, like journaling, reading a book, or spending time in nature.

  
  

Remember, it’s not about ignoring the world—it’s about protecting your energy so you can show up as your best self.

3. Anchor Yourself in the Present Moment

When life feels overwhelming, it’s easy to spiral into "what ifs" and worst-case scenarios. That’s why grounding techniques are so helpful—they pull you out of your head and bring you back to the present. Here’s a simple one to try:

• Look around and name 5 things you can see,

• 4 things you can touch,

• 3 things you can hear,

• 2 things you can smell, and

• 1 thing you can taste (or imagine tasting).

  
  

This sensory exercise is like a lifeline when your thoughts start to run away with you. It reminds you that right here, right now, you are safe.

Bonus Tip: Give Yourself Grace

Life is heavy sometimes, and you’re allowed to feel that. You don’t have to have it all figured out or pretend to be okay when you’re not. Be gentle with yourself. Give yourself permission to rest, to ask for help, and to say no when you need to.

Stress doesn’t disappear overnight, but you have the power to create moments of calm in your day. Each breath you take, each boundary you set, and each step you take toward self-care is a victory. You’ve got this.

I am always here to support you, just reach out I am only a click away.

Love,

Katie xox