In uncertain times, when the world feels heavy and headlines overwhelm our sense of safety, it’s easy to feel untethered. Whether it’s geopolitical conflict, climate disasters, economic instability, or a global health crisis, the emotional toll of collective stress can affect our energy, clarity, and sense of control. While people can’t always influence what’s happening around the world, you can choose how you respond internally.
Staying grounded is not about ignoring hardship—it’s about maintaining stability, focus, and calm so that you can keep showing up for yourself and others. Here are proven techniques that can make a meaningful difference during global turmoil.
Create Small Daily Anchors
Routine brings comfort. When chaos is swirling outside, predictable rituals—like your morning coffee, a midday walk, or a nightly gratitude journal—can help regulate your nervous system. These simple habits signal safety and stability to the brain and can remind you that not everything is out of your control.
If the global news has disrupted your sleep or concentration, returning to small anchors in your day can rebuild a sense of order.
Limit (and Curate) Your News Intake
Staying informed is important, but doomscrolling can fuel anxiety and helplessness. Try scheduling specific times to check credible news sources, and balance what you consume. For every crisis update, seek stories of resilience, aid efforts, and human compassion.
Organizations that provide disaster relief services, for example, often share powerful stories of hope, courage, and recovery. These reminders of humanity’s capacity to care and rebuild can be grounding and empowering.
Practice Mindfulness and Breathwork
When stress spikes, our breath becomes shallow and rapid—pulling us into a state of fight or flight. Slowing your breathing intentionally can reverse this response and bring your mind and body back to the present.
Try this simple grounding exercise:
- Inhale slowly for four counts
- Hold for four counts
- Exhale slowly for four counts
- Hold again for four counts
Repeat for several cycles. Athletes and military personnel use this “box breathing” technique to regain calm under pressure.
Focus on What You Can Do
Feeling powerless is one of the most destabilizing aspects of global turmoil. But taking meaningful action, however small, can restore your sense of agency. You might:
- Donate to a humanitarian cause
- Support local businesses affected by global supply issues
- Volunteer in your community
- Check in on neighbors or loved ones
Every act of service reinforces the truth that your choices matter. And in a world that often feels broken, being part of the solution is deeply grounding.
Connect with Others—Even Briefly
Isolation amplifies anxiety. Reaching out to others—even for a quick chat, a shared meal, or a laugh over text—can instantly change your emotional state. Humans are wired for connection. During times of instability, leaning on relationships provides a stabilizing force.
If you feel overwhelmed, let someone know. You don’t have to carry the weight of the world alone.
Use Your Senses to Reconnect with the Present
Engaging your senses is a powerful way to interrupt spiraling thoughts. Try:
- Lighting a candle and focusing on the scent
- Listening to soothing music
- Walking barefoot on grass or sand
- Drinking a hot cup of tea and savouring it
These sensory moments draw your attention away from an uncertain future and back into a safe, tangible now.
Give Yourself Permission to Rest
You don’t need to be constantly productive or emotionally “strong” to prove your worth. Rest is resistance in a culture that glorifies burnout, even during crisis. Sleep, naps, and quiet time aren’t indulgent—they’re essential.
The more rested you are, the better you can think clearly, support others, and manage stress in constructive ways.
We may not have the power to stop global events, but we can anchor ourselves—and one another—through them. Grounding techniques are not just personal tools; they’re how we sustain our collective wellbeing and stay resilient in the face of challenge.
MindOwl Founder – My own struggles in life have led me to this path of understanding the human condition. I graduated with a bachelor’s degree in philosophy before completing a master’s degree in psychology at Regent’s University London. I then completed a postgraduate diploma in philosophical counselling before being trained in ACT (Acceptance and commitment therapy).
I’ve spent the last eight years studying the encounter of meditative practices with modern psychology.