Staying Sane in a World That Feels Like It’s on Fire: Mental Health Tips for Tough Times

Written By Ngozichi Nwosu

Let’s be real—these days, waking up and checking the news feels a bit like opening a mystery box, except instead of finding something cool, it’s just more chaos. Between threats to LGBTQ+ rights, rollbacks on DEI initiatives, and attacks on reproductive healthcare, the socio-political climate feels like the plot of a dystopian novel—except there’s no plucky protagonist to save the day in under 300 pages.

If you’re feeling anxious, overwhelmed, or just plain done, you’re not alone. In fact, the Centers for Disease Control and Prevention (CDC) reports that 1 in 4 adults in the U.S. are now experiencing symptoms of anxiety or depression—up from 1 in 10 before the pandemic1. For marginalized communities, the mental load is even heavier. But here’s the thing: while we can’t control the headlines, we can control how we care for ourselves in the middle of the madness. So, let’s dive into what’s going on, why it’s affecting us so deeply, and—most importantly—how to keep our mental health intact when it feels like the world is one plot twist away from the apocalypse.

Why the Socio-Political Climate Feels So Heavy Right Now

  1. LGBTQ+ Rights Under Siege
    Remember when it felt like we were making progress with LGBTQ+ rights? Yeah, about that. Recently, there’s been a surge of anti-LGBTQ+ legislation—like bans on gender-affirming care and “Don’t Say Gay” laws that sound like they were written in the 1950s. It’s no wonder that 86% of LGBTQ+ youth report that recent political debates have negatively impacted their mental health2. For many, it’s not just about policy; it’s about the right to exist authentically without fear.

  2. The DEI Backlash (Because Apparently, Equality is Controversial?)
    Diversity, Equity, and Inclusion (DEI) initiatives used to be the gold standard for creating fair workplaces and schools. Now, they’re under attack like they’re the villains in some weird political drama. Several states have introduced or passed laws limiting DEI programs in schools and corporate settings, effectively pretending that systemic inequality isn’t a thing. For marginalized folks, this isn’t just frustrating—it’s like being gaslit by the entire system.

  3. Reproductive Rights: Welcome to The Handmaid’s Tale (But Not Fiction)
    The rollback of Roe v. Wade wasn’t just a legal decision—it sent shockwaves through communities, leaving many wondering about their basic rights over their own bodies. Research from the Guttmacher Institute shows that people in states with restrictive abortion laws report higher rates of anxiety and depression, particularly among those needing reproductive care3.

  4. The Immigrant Experience in a Climate of Fear
    Navigating life as an immigrant is tough enough without the added stress of shifting policies and growing hostility. For many immigrants, the fear of deportation, family separation, or simply existing in a space where they’re unwelcome takes a significant toll on mental health. And let’s not even get started on the paperwork stress—it’s enough to make anyone’s anxiety skyrocket.

How to Protect Your Mental Health When the World Feels Like a Dumpster Fire

  1. Limit News Consumption (Because Doomscrolling Won’t Save the World)
    Let’s face it: the 24/7 news cycle is designed to keep you glued to your screen, but too much exposure to bad news is like giving your brain a permanent stress hangover. Try checking the news once in the morning and once in the evening—think of it like brushing your teeth, but for your mental health.

  2. Find Your Fellowship (Yes, Like in Lord of the Rings)
    You don’t have to carry the burden alone, Frodo. Find your Samwise—or better yet, your whole fellowship. Whether it’s a local advocacy group, an online community, or just a few friends who get it, connecting with people who share your values can make you feel less alone in the fight.

  3. Ground Yourself (No, Not Like When Your Wi-Fi Goes Out)
    When anxiety hits, grounding techniques can help pull you back from the edge. Try the 5-4-3-2-1 method: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It sounds simple, but it works better than you’d think.

  4. Be a Micro-Activist (Because Changing the World One Tweet at a Time Counts)
    You don’t have to organize the next big protest to make a difference. Writing to your representatives, supporting local organizations, or even having thoughtful conversations with friends can help you feel empowered. Every little bit counts.

  5. Set Boundaries Like a Pro (Because Your Mental Health Deserves VIP Treatment)
    Boundaries aren’t just for keeping nosy neighbors at bay—they’re essential for protecting your mental health. Whether it’s limiting your time on social media, steering conversations away from triggering topics, or deciding which causes to focus on, setting clear boundaries helps prevent burnout.

Setting Personal Boundaries to Keep Your Sanity Intact

Let’s be honest—if your brain feels like it has 147 browser tabs open at once, it’s time to hit refresh. Setting boundaries isn’t selfish; it’s survival. Here’s how to reclaim your peace:

  1. Tame the Social Media Beast

    • Curate Your Feed Like You’re Marie Kondo-ing Your Closet: Follow accounts that spark joy and unfollow the ones that leave you spiraling. (Yes, it’s okay to mute that one friend who shares every catastrophic headline.)

    • Use Time Limits (Because Instagram’s “You’re All Caught Up” Feature Lies): Set app timers to curb the endless scroll. Try apps like Freedom or StayFocusd to block distractions.

    • Schedule Regular Digital Detoxes: Unplug for an hour, a day, or even a weekend if you can. Your brain will thank you.

  2. Choose Your Battles Wisely

    • You Don’t Have to Fight Every Fight: Pick the issues that matter most to you and focus your energy there. You’re not the Justice League—you can’t be everywhere at once.

    • Control the Controllables: Worrying about things you can’t change is like trying to solve algebra with spaghetti. Focus on where you can make an impact and let the rest go.

  3. Conversation Boundaries (Because Some Topics Just Aren’t Worth the Stress)

    • Have a Go-To Exit Line: When conversations get too heated, a simple, “I’d rather not get into this right now,” works wonders. Bonus points if you change the subject to something light—like why The Mandalorian is the best Star Wars spin-off.

    • Find Your Safe People: Spend time with folks who respect your boundaries and don’t make you feel like you’re constantly defending your existence.

  4. Create Information-Free Zones

    • Designate No-News Zones: Make your bedroom, kitchen, or bathroom a sanctuary from the news. Your brain needs space to breathe.

    • Schedule Downtime Like It’s a Doctor’s Appointment: Prioritize activities that make you happy—whether that’s gaming, reading, or just sitting in silence pretending you’re a mysterious protagonist in a noir film.

Resources for When You Need Backup

Because even superheroes need sidekicks. Here are some resources for when you need support:

  1. LGBTQ+ Support

  2. Immigrant Support

  3. Neurodivergent Resources

    • Autistic Self Advocacy Network (ASAN): Advocacy by and for autistic individuals. autisticadvocacy.org

    • ADHD Adults: Resources and community for adults with ADHD. adhdadult.com

  4. Maternity and Pregnancy Support

  5. General Mental Health Support

    • National Alliance on Mental Illness (NAMI): Support groups and resources. nami.org

    • Crisis Text Line: Text HOME to 741741 for immediate support.

Conclusion: You’ve Got This

The world might feel like it’s spiraling, but you don’t have to go down with it. By setting boundaries, finding your community, and giving yourself permission to not be plugged in 24/7, you can protect your mental health and find moments of peace—even in the chaos. You’re not alone in this, and while the fight for justice and equality is ongoing, your well-being matters too. So breathe, unplug, and remember: you’re stronger than you think.

Sources:

  1. Centers for Disease Control and Prevention (CDC). Household Pulse Survey Data on Mental Health. Retrieved from CDC.gov ↩

  2. The Trevor Project. (2022) National Survey on LGBTQ Youth Mental Health. Retrieved from The Trevor Project ↩

  3. Guttmacher Institute. (2022) Impact of Abortion Restrictions on Mental Health. Retrieved from Guttmacher.org ↩

Ngozichi Nwosu
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