Lately, it feels like everywhere we turn, the news is heavy (…not to mention shocking, unpredictable, “unprecedented,” and generally awful). Here in DC, it can be tough to escape the reminders: military vehicles on the streets, families being torn apart in ICE raids, and the ripple effects of mass layoffs that touch nearly every corner of our city. It’s not just headlines—it’s happening in our neighborhoods, to people we know.

When the news cycle is constant and painful, it’s normal to feel anxious, helpless, or even numb. But you don’t have to be swallowed up by it. There are ways to protect your mental health, reconnect with what matters, and find steady ground—even when the world feels chaotic and unbearable.

1. Put Boundaries Around the News

You don’t have to be available to the news 24/7. Decide when you’ll check updates—maybe once in the morning and once in the evening—and avoid scrolling outside of those times. Allow yourself to disconnect, even for just a few hours. If that means you need boundaries around social media or phone use in general, try establishing “phone zones” in your house, i.e., specific times and spaces where phones are allowed and not allowed.

2. Make Daily Grounding Rituals

When life feels unstable, small routines bring calm. It could be drinking your morning coffee on the porch, stretching before bed, or listening to music on your commute. These little anchors remind your body that safety and consistency still exist. You already have some of these rituals, and a small step forward would be to add a deep breath before and after as a way to bring more attention and grounding to those moments.

3. Prioritize Connection

Reach out to friends, neighbors, or family members, even for brief check-ins. Talking through fears—or simply sharing a laugh—can lighten the load. When we feel overwhelmed, there can be an urge to isolate, but what we need most is connection, especially during difficult times. Connection with people is healing, and connection to a cause can be empowering. If you’re feeling helpless, consider joining a local advocacy group or volunteering for a cause that aligns with your values. Acting together is a powerful antidote to despair.

4. Protect Your Energy with Compassion

It’s okay to say no. You don’t have to watch every video, read every article, or engage in every heated conversation. Turning away at times isn’t being careless—it’s an act of self-preservation that helps you stay strong enough to care in sustainable ways. Leaning in to connection to people and causes does not mean ignoring your own needs; you can look out for yourself by staying aware of your needs and finding balance.

5. Reconnect With Your Body

When stress builds, your body feels it first. Try taking deep breaths, stretching your shoulders, or going for a walk around the block. Simple grounding exercises—like noticing five things you can see, four things you can touch, three things you can hear—can pull you out of a spiral and back into the present. A good rule of thumb: don’t read the news or jump into a difficult conversation without first connecting with your body and regulating yourself. (I also call this “check yourself before you wreck yourself!”)

6. Look for Beauty and Joy, and Write it Down

Even in difficult times, moments of beauty still surround us. Watch the sunset, plant herbs on your windowsill, or let yourself laugh at a silly meme. These small sparks aren’t frivolous—they’re lifelines that remind us there is still hope and goodness in the world. Keep a “good things list” or “gratitude list” in a journal each day, or as a running note on your phone. Writing things down helps us hardwire a momentary good feeling into an experience we hold onto, like anchoring for our nervous system.

You’re Not Alone

Feeling worn down by the news doesn’t mean you’re weak—it means you’re human. The weight of the world is real, but so is your capacity to care for yourself and others.

Take breaks. Reach for support. Hold onto the small things that steady you.

And remember: in the middle of all this noise, you still have power—the power to choose presence, connection, and compassion in your daily life.

Try This Today

To start small, here are three steps you can take right now:

1. Turn off news alerts for the next 24 hours. Notice how it feels to reclaim that space.
2. Schedule a short walk with a friend or neighbor. Connection + movement = grounding.
3. Look around the room and name five things you can see—a simple way to return to the present moment.