Mental Health in Difficult Times: How to Stay Sane in a Chaotic World
A practical guide to balancing activism and mental well being—without simply telling you to turn off the news.
“What the f**k?!” – if you’ve found yourself asking this question on repeat over the past few years, you’re not alone. Climate crisis, wars, political shifts to the right - and do we remember 2020? I find it increasingly hard to stay hopeful while watching the news or even just scrolling through my social media feeds.
But despite the occasional meltdown, I refuse to let the state of the world push me into despair. There are ways to take action while also making space to breathe, and I’m going to share some of my favorite strategies with you. Got your own tips? Drop them in the comments—because we all need every bit of wisdom we can get to navigate this.
Take Action: Meaningful Ways to Create Change
Use proven methods: Of course, there are the traditional ways to take action. Attending or organizing protests, writing to your representatives, supporting local organizations, and signing petitions are all proven methods that contribute to meaningful change. There are countless people already working to make the world a better place—find them and get involved!
Use your resources: Loud protest may not be for everyone, so how about donating to worthy causes instead? Donations don't have to be financial—you can also contribute your time, knowledge, or skills. Maybe an organization near you needs help passing out flyers, could use someone for their social media, or needs assistance with accounting. Perhaps you love to cook and providing food for people who have had a long day campaigning is the way to go. Or, if you're great at building things, you might help repair facilities at a local shelter. Every skill can be useful somewhere!
Consumption is a powerful tool: Avoiding purchases from big tech companies and opting for local sources really makes a difference! You also don’t always have to buy everything new—maybe you can borrow that expensive tool you only need once from a friend, neighbor, or local hardware store. Perhaps you can even find a used kitchen machine for your baking adventures online. Not only will this save you money, but it will also contribute to a shift in our economy toward more sustainable practices.
Check your investments: I won’t get too deep into that topic here, but remember – your money is working even when you’re not paying attention. You can make a big difference by checking what your bank does with the funds in your account, whether the ETFs and funds you’re investing in are sustainable, and where your heating and electricity are coming from. Often, the fine print hides the true destination of your money, so you might be unknowingly financing industries that don’t align with your values. A quick check may stop you from supporting causes you’d rather avoid.
Support marginalized groups: Although we are all suffering from the current state of the world, some people have it even harder due to racism, homophobia, or gender inequality. You can help by supporting marginalized groups and their work. Visit that POC-owned café, buy a birthday gift from a queer-owned online shop, cheer on an indigenous artist on social media, and openly praise that female colleague who is too often overlooked. Even if you belong to a marginalized group yourself, supporting one another is crucial!
Take care of yourself: Self-Care to Sustain Your Impact
Prioritize the basics: Have you ever seen the meme that says, “We are basically houseplants with more complicated feelings”? It perfectly sums up my first point: Before you focus on anything else, make sure you have the basics covered. Getting enough sleep, staying active (yes, walking counts), drinking water, eating well, getting daylight every day, and staying connected with your loved ones will do more for your well-being than any fancy wellness treatment. Trust me on that.
Remember, there is a real world: Doomscrolling has taken a toll on all of us, and I’m no exception. Whenever the constant stream of bad news has me in a chokehold, I go outside. Nothing heals weltschmerz faster than watching cute dogs run around the park, witnessing (or even better, providing) random acts of kindness, or seeing the little kid next door stumble after a ball. If going outside isn’t an option, try watching a nature documentary or at least switch your scrolling to uplifting hashtags like #hopecore. There is a real world out there, and most of it is good!
Find community: Probably the most effective tip right now is finding a community. This doesn’t have to be (just) your family—it can also be your group of friends, your neighbors, fellow members of your volleyball team or knitting circle, or the people you meet every weekend at the pub to watch the games. It can even be people online in your fan fiction forum, the Facebook group about old cars, or the Instagram chat with the highest account of relatable reels you have ever seen.
All of these circles have one thing in common: They require active nurturing. You can’t have a village without being a villager, so get involved! Does your friend need help, or perhaps your older neighbor? Can you contribute something meaningful to a discussion in your local WhatsApp group? It will benefit both you and the other person. Not only is it important to give each other practical help. Connection with like-minded people is also one of the most important factors in building resilience and feeling psychologically equipped to handle tough times.Find a hobby without a screen: I know, I know—we all love our phones, but they’re also where most of our news comes from. I’m not here to tell you to stop watching the news, because staying informed is important. However, I’m also a strong advocate for balance and boundaries, so taking regular breaks from news apps (and yes, social media) is crucial. Find a hobby that makes you forget about your phone—whether it's creating something, reading, exercising, meeting a friend for coffee, or tackling one of the million puzzles you still have from 2020.
Remember, joy is an act of resistance: The constant stream of terrible news can overwhelm our minds, clouding our rational thinking. But to stay sane—and stay active—we must also live our normal lives. Engage in your hobbies, hug your loved ones, and try not to fall into the trap of thinking it’s inappropriate to focus on anything other than the state of the world. You are still allowed, and even obliged, to enjoy your life as much as you can!
Know your nervous system: I could write books about our nervous system and how deeply it influences our daily lives. But to sum it up: Our brains still operate as if we're in the Stone Age, reacting to every perceived threat with a stress response—fight, flight, or freeze. What was helpful during a saber-toothed tiger attack can become a problem when the threat is something like a push notification or the overwhelming stimuli from doomscrolling. It’s important to explore techniques to regulate your nervous system, such as cyclical sighing, tapping, or somatic movement. If you’d like me to write a post about stress management and regulating techniques, just let me know!
Self-care and engagement: Last but not least, remember that balancing action and self-care is key. You can be the most dedicated activist, but without breaks and looking after yourself, burnout will catch up with you. And honestly, I don't think ignoring the issues at hand will do you any good in the long run either. Taking small actions can foster a sense of self-efficacy and hope—especially when aligned with your mental well-being. Engaging with others, even in subtle ways, helps rebuild a sense of belonging. There are good people out there, and we are many!
MORE FROM COPPER AND GOLD:
Don’t Wait, It’s a Trap
It’s Not Too Late - And You’re Not Too Old
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