Managing Anxiety in Difficult Times
Let’s be honest—life has been a lot lately.
Between political changes and uncertainty, global suffering and conflicts, economic stress, and the ever-present pressure to do more and be more, it’s no wonder anxiety is running rampant. When times feel tough, our nervous system kicks into overdrive, making it harder to focus, sleep, or even relax.
But here’s the good news: Anxiety doesn’t have to run the show. By understanding our triggers and implementing practical, research-backed strategies, we can support our nervous systems to more effectively navigate stress, and have greater access to calm and control—even when the world around us feels anything but.
Understanding Anxiety: Why Tough Times Hit Harder
Anxiety is our body’s natural alarm system, designed to keep us alert in times of danger. When faced with real threats, this response is helpful—it sharpens our focus and fuels our ability to take action. But when anxiety becomes chronic, or when external stressors (hello, 24/7 news cycles) make us feel like we’re in constant crisis mode, it starts to take a serious toll on our mental and physical health.
Studies show that chronic stress impairs memory, increases inflammation, and affects emotional regulation (McEwen, 2017). In other words, anxiety isn’t just in your head—it’s a full-body experience. The key to managing it? Learning how to regulate your nervous system, reframe your thoughts, and prioritize emotional well-being.
P1. Political Anxiety: When the News Feels Overwhelming
In today’s hyperconnected world, we’re bombarded with breaking news, heated debates, and social media outrage at all hours. While staying informed is critical and necessary, there’s a fine line between awareness and emotional exhaustion.
How to Manage Political Anxiety:
🛑 Set Boundaries with Media Consumption: Studies show that excessive news exposure can increase stress and anxiety (Thompson et al., 2022). Try limiting news check-ins to once or twice a day and choosing trusted, non-sensationalized sources.
🌱 Take Meaningful Action: Instead of doom-scrolling, focus on small, tangible ways to make a difference, which might look like volunteering, engaging in advocacy activities, or having productive conversations, to name a few.
💆 Ground Yourself in the Present: Anxiety thrives on uncertainty. When political stress starts to feel overwhelming, try deep breathing, mindfulness through your five senses, or a short walk to reconnect with your body and surroundings.
2. The Social Media Effect: Dealing with FOMO
If you’ve ever felt that sinking feeling while scrolling Instagram, convinced that everyone else is living a more exciting, fulfilling life—congratulations, you’ve met FOMO (Fear of Missing Out).
The curated highlight reels of social media make it easy to believe that we’re constantly falling behind or missing something better. But the truth? Comparison is the thief of joy and can often increase our anxiety.
Overcoming FOMO begins by shifting the way we think about the experience. Our minds can easily convince us that we’re “missing out,” which can negatively affect our mood and cause us to feel dissatisfied with whatever we’re choosing to do instead, like staying home or giving yourself a break from social media. However, reframing that thought to something like, “I’m taking care of myself,” or “I’m enjoying my own company,” can help us feel calmer and more present.
When choosing to stay in as an act of self care in these difficult times, try fully embracing the sanctuary you’ve created at home—whether it’s lighting a candle, admiring a favorite piece of artwork, sinking into a cozy couch, or cooking a meal we love—by doing this, we redirect our attention to the simple joys in the present moment, rather than being distracted by what we’re not doing.
FOMO thrives by focusing on what is lacking, so in flipping that mindset, we train ourselves to appreciate the abundance and beauty already around us.
For more, check out the Redfin article we were featured in this month, discussing Ways To Overcome FOMO and Embrace the Comfort of Staying In!
3. Coping with Uncertainty: Building Emotional Resilience
Uncertainty is one of anxiety’s biggest fuel sources. Whether it’s job security, relationships, finances, or the state of the world, not knowing what’s next can feel unsettling.
How to Build Emotional Resilience:
🧠 Practice Radical Acceptance: Fighting uncertainty only increases stress. Instead, remind yourself: I don’t have to like this situation, but I can navigate it.
💪 Focus on What You Can Control: You may not be able to control external circumstances, but you can control how you care for yourself. Stick to daily routines, self-care, and small goals to create stability.
🌎 Stay Connected: A strong support system is one of the best buffers against stress. Whether it’s friends, family, or therapy, leaning on others can provide reassurance and perspective.
4. Anxiety and the Body: Releasing Tension Physically
Anxiety doesn’t just live in our minds—it’s stored in our nervous system, muscles, and breath patterns. If you’ve ever experienced tension headaches, shallow breathing, or an upset stomach when stressed, you know exactly what we’re talking about.
Ways to Physically Release Anxiety:
🧘 Somatic Therapy Techniques: Gentle movement, stretching, or progressive muscle relaxation can help release stored tension. Learn more here.
🌬️ Breathwork: Studies show that slow, deep breathing lowers cortisol levels and activates the body’s relaxation response (Jerath et al., 2015). Try 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) to calm your nervous system.
🎵 Rhythmic Activities: Walking, drumming, dancing—any activity with repetitive movement can help regulate the nervous system and bring anxiety down.
Final Thoughts: Anxiety Is Manageable (Even When Life Feels Chaotic)
Difficult times are inevitable, but anxiety doesn’t have to control you. By setting boundaries, shifting your mindset, prioritizing self-care, and staying present, you can build resilience and find peace even in uncertain moments.
And if anxiety is feeling too heavy to manage alone, therapy can help.
At Live Full Therapy in Nashville, we specialize in evidence-based approaches like EMDR, somatic therapy, and mindfulness-based interventions to help you regulate anxiety and regain a sense of balance.
🌿 Schedule a free 20-minute consultation today to learn how we can support you on your journey toward peace and emotional well-being.
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