Taking Care of Yourself When the World Feels Heavy

Some days it feels like everywhere we turn, there’s another heartbreaking headline or stressful update. It’s hard to carry on with everyday life when the world feels so heavy. If you’ve noticed yourself feeling weighed down by the news, you’re not alone. Our minds and hearts aren’t built to hold everything at once. 

Collective anxiety is real. When big events happen, many of us feel it together. Even if the situation isn’t directly touching your day-to-day life, the constant exposure to distressing stories can create a shared sense of worry and heaviness. This is part of being human, we’re wired to care about one another. Naming this “collective anxiety” can sometimes make it easier to understand why the weight feels extra heavy. 

Here are a few gentle ways to care for yourself when the heaviness creeps in: 

1. Limit the scroll.  It’s okay to take breaks from the constant stream of information. Turning off notifications or setting a timer for news check-ins can give your nervous system some rest. 

2. Come back to your body.  A few deep breaths, stretching, or stepping outside can remind you that you’re here, now, in this moment. Safe in your own space. 

3. Do something grounding and simple.  Make tea, fold laundry, water your plants, snuggle with your pet, or listen to music. Small rituals can bring comfort and stability when the bigger world feels chaotic. 

4. Lean on your people.  Sharing how you’re feeling with a friend, loved one, or supportive community can help lighten the weight. You don’t have to carry it alone. 

5. Give yourself permission to rest.  Taking breaks, laughing at a silly video, or enjoying something that makes you happy doesn’t mean you don’t care. It means you’re caring for yourself so you can keep showing up in the ways you want to. 

The truth is, you can’t fix all the world’s pain, and you’re not supposed to. But you can nurture yourself with compassion and gentleness. That care matters, and it helps you keep going. 

Resources: 

https://sessions.health/blog/understanding-collective-anxiety/