Building Resilience in Uncertain Times

Many of our clients have been asking how to cope with the overwhelming amount of change and uncertainty in the world—so much of which is completely beyond their control. The internet gives us 24-hour access to information, and much of what we see in the news is alarming, confusing, or distressing. While we can’t control global events, there are ways to help yourself feel steadier, stronger, and less overwhelmed.

Step Away from the Screen

Although constant access to information has its benefits, it also carries real mental health risks. The National Association for Mental Health notes that social media use is associated with depression, social comparison, cyberbullying, fear of discrimination, exposure to harmful content, and disrupted sleep. Even short breaks from social media can significantly improve mood.

It’s also important to remember that with advances in technology, even videos that appear real may be manufactured or misleading. Social media algorithms are designed to show you more of what you engage with—so a single click on a frightening story can quickly turn into a flood of terrifying “news.” View what you see with a critical eye, and give yourself permission to unplug.

Take Care of Your Whole Self

When life feels chaotic, healthy routines are often the first things to disappear. Yet these habits are some of your strongest tools for emotional stability. Small, consistent choices can make a big difference:

• Get your heart rate up for at least 10 minutes a day
• Avoid alcohol and drugs
• Eat nourishing, balanced meals
• Go to bed and wake up at the same time each day

These basics support both your physical and emotional resilience.

Be a Social Butterfly—Wisely

Human beings are wired for connection. Spending time with people who share your values and interests helps protect against depression and isolation. That said, be mindful of how you connect. Gathering solely to share catastrophic news and ruminate together can actually increase anxiety.

If you do want to talk about current events, consider setting a timer for 10–15 minutes. When it goes off, shift to playing a game, taking a walk, or talking about something lighter. Balance matters.

Focus on Gratitude

Spending just a few minutes each day noticing what you’re grateful for can literally change the wiring of your brain. A gratitude journal or brief daily meditation can help reinforce this shift. Life’s challenges won’t disappear, but you may find yourself better equipped—and more grounded—when facing them.

Practice Radical Acceptance

Radical acceptance is a concept from Dialectical Behavior Therapy (DBT). It means fully acknowledging reality as it is in the present moment, without judgment, resistance, or wishing it were different. This doesn’t mean approval—it means recognizing what is so that pain doesn’t turn into unnecessary suffering.

Acceptance is a choice and a practice, not a destination. Each time you notice yourself thinking, “This is unbearable,” pause, take a deep breath, and gently turn yourself toward acceptance.

If All Else Fails (or Even If It Doesn’t), Seek Help

Therapy may not change the world, but it can change how you meet it. Having support can help you develop healthier ways to cope, regulate your emotions, and find steadiness in uncertain times.

You don’t have to do this alone.

If you or someone you love is struggling with current events, contact us. We’re here to help!

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