Take care of yourself. “I tell my patients: You have to be in good fighting shape to cope with the current turbulence.” That means boosting your resilience by sleeping, eating and exercising well and engaging in life-affirming activities.
Focus on the present. Get in the habit of anchoring yourself in the here and now. Fretting about the future is not helpful.
Try a breathing exercise. Take a few deep breaths. Inhale to the count of five and exhale to the count of five. It will help calm your sympathetic nervous system (the fight-or-flight response) and lower your anxiety.
Think about your victories. Remind yourself of what’s working well in your life — whether it’s your job, friendships or something else.
Be your own therapist. Ask yourself, “What do I specifically feel hopeless about and why?” Being able to put into words what’s getting you down can help you feel less flooded by emotions and better able to process the information rationally.
Take action. Worrying doesn’t help one’s mental health, but taking action does.
Join forces with a friend. Pick a cause. There are hundreds of nonprofits dedicated to addressing some of the most tenacious challenges on the planet. Donate money or volunteer.
These steps won’t ease the suffering of others or solve a geopolitical crisis or end a war. But they will help you manage your anxiety, be more present for yourself and others and, hopefully, take action to make your community better.
