Feeling Overwhelmed? Here’s How to Stay Grounded

The world can feel like a chaotic place. And recently, it feels like that chaos has been dialled up.

If you're in the habit of doomscrolling through your social feeds, it can evoke a whole range of difficult emotions and challenging thoughts. For example...

Regional conflicts that threaten to trigger global wars. How will I keep my family and loved ones safe?

Trade wars, inflation, and political leaders more focused on election cycles than long-term solutions. How will I put food on the table? Can I even rely on my job still being there tomorrow?

A cost-of-living crunch and housing availability crisis. Will I ever own a home? How will I keep a roof over my family’s head?

It’s as if all the news is bad news, and all that bad news is only making life feel harder. More than anything, it can feel like we’re losing control.

Your Brain Wasn’t Built for This Much Chaos

Here’s the thing: you're not imagining it. The constant flood of headlines, updates, algorithms, and warnings is affecting you. And it’s not because you’re too sensitive or “not resilient enough”.

Your brain wasn’t designed to process the entire world’s suffering in real time.

Our brains evolved to deal with immediate, local threats. Things we could see, hear, touch, and respond to. A rustle in the bushes. A conflict in the village. Something you could do something about.

Now? We’re exposed to a never-ending stream of threats, outrage, and heartbreak, most of which we can’t personally influence.

When your nervous system is constantly on alert, trying to stay “informed” turns into chronic stress, anxiety, and overwhelm. It tricks your brain into feeling like you're in danger all the time.

No wonder we feel exhausted!

Circle of Concern vs. Circle of Control

So what do we do with all this?

This is where one of my favourite coaching tools comes in: the Circle of Concern vs. Circle of Control.

Imagine two circles...

• The outer circle is your Circle of Concern, everything you care about, everything you worry about. Wars. Politics. Housing policy. Climate change. The economy.
• The inner circle is your Circle of Control, which is what you can directly influence today. How you speak to your partner. What you put in your body. Whether you take a break. How much media you consume. What behaviours you model for your kids.

Here’s the truth: The outer circle will always be bigger. And it’s okay to care about those things.

But if you spend all your energy there, ruminating on problems you can’t solve, you’ll feel helpless, hopeless, and increasingly cynical.

You can’t control national foreign policy (unless you happen to be the Foreign Minister).

But you can choose how you show up in your own life.

4 Small Shifts to Bring You Back to Solid Ground

This isn’t about pretending everything’s fine. It’s about reclaiming agency and starting with what’s right in front of you.

Here are four small shifts that can help when everything feels out of control:

1. Put a Limit on Your News Intake

Be deliberate with your information diet. Set a time limit (e.g., 15 minutes in the morning), and stick to trusted sources. You don’t need to know everything as it happens.

Staying informed should help you feel more capable, not more paralysed.

2. Do Something That Grounds You Physically

When your head is spinning, your body can bring you back. Go for a walk without your phone. Stand barefoot in the grass. Cook something from scratch. Stretch.

The goal isn’t to distract yourself but to return to yourself.

3. Take Local, Values-Aligned Action

Ask yourself: What’s one small thing I can do today that reflects who I want to be?

That might be being kinder to your partner. Checking in on a friend. Volunteering. Donating. Spending time with your kids instead of scrolling through the social feed.

Your world doesn't change with worry; it changes with action. And action is driven through those things in our Circle of Control.

4. Protect One Tiny Pocket of Peace

Find a moment that’s just for you. A warm drink. A good song. A quiet sit. A laugh with someone you love.

You don’t need a weekend retreat. You just need 10 minutes to remind your nervous system: this is what calm feels like.

Final Thought: You Can Care Deeply Without Burning Out

It’s okay to be worried. It’s okay to feel angry. It’s okay to care about what’s happening in the world.

But you don’t need to carry all of it on your back.

Shift your focus inward—not to shut out the world, but to stay well enough to meet it.

Start where you are. Focus on what you can touch, shape, and change.

The world may feel like it’s falling apart, but that doesn’t mean you’ve lost all control.

-MRB

My goal is to help people thrive in a complex world. While I write as a psychologist, this content is general in nature and not a substitute for personalised mental healthcare advice. Further, some posts may include affiliate links to resources I recommend. Read my full site policy here.