Hello Houston…It’s no secret that keeping up with world news these days can feel like a full-time job for your nervous system. Between relentless headlines, endless scrolling, and that familiar, creeping sense of dread, anxiety can sneak up on even the calmest among us. But you don’t have to let it run the show. Whether you’re feeling frayed at the edges or just want to keep your balance, here’s a three-part guide—physical, mental, and spiritual—to help you stay grounded when the world feels upside down.
1. Physical: Nourish, Move, and Ground Your Body
When anxiety strikes, it’s easy to forget that our bodies are carrying the weight, too. The good news? Simple habits can make a huge difference.
- Eat to Soothe, Not Stress
It’s tempting to reach for comfort foods when the world feels overwhelming, but what you eat has a direct line to your mood. Try to stick to whole foods—think leafy greens, berries, nuts, and fish rich in omega-3s. These foods can help regulate your mood and keep blood sugar levels steady, which means fewer emotional roller coasters.
- Move Your Body, Change Your Mind
Exercise isn’t just about fitness—it’s a proven way to burn off excess anxiety. You don’t need to train for a marathon; even a brisk walk, a quick set of jumping jacks, or ten minutes of stretching can shake off that nervous energy. If you’re feeling frazzled, get outside and let nature do some of the heavy lifting.
- Try Grounding Exercises
When panic creeps in, grounding practices help you reconnect with the present. 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
– 1 thing you can taste
This pulls you out of your head and back into your body, even for just a moment.
2. Mental: Set Boundaries, Find Balance, and Tame Your Thoughts
If the news cycle has taught us anything, it’s that our brains need boundaries.
- Limit Your Exposure
You don’t need to know everything, all the time. Schedule specific times to check the news or social media and stick to them. Turn off push notifications and resist the urge to “just check one more headline.” This isn’t ignorance, it’s self-preservation.
- Balance Information with Presence
It’s important to stay informed, but not at the cost of your peace. After your news check-in, shift your focus back to your daily life. Notice the small things: your morning coffee, the sound of birds, the feel of fresh air. Anxiety thrives on what-ifs; presence grows on what’s right in front of you.
- Mindfulness for Intrusive Thoughts
When your mind starts spinning worst-case scenarios, pause. Name the thought (“I’m feeling anxious about…”), acknowledge it’s just a thought, and let it pass like a cloud. Mindfulness isn’t about emptying your mind; it’s about noticing, without judging, what’s there. Checking out some mindfulness apps can help if you’re new to this, but sometimes just taking a deep breath and saying, “I’m okay right now,” does the trick.
3. Spiritual: Nourish Your Spirit and Anchor Your Hope
For us Christians, the answer to anxiety isn’t just found in habits or hacks, it’s found in the promises of God.
- Seek God’s Word Daily
Start your day with scripture, even if it’s just a verse. Let God’s truth be the first thing you consume, not the news. Write down a promise and keep it close on your phone, your mirror, or your fridge. When fear rises, return to His word.
- Pray and Cast Your Cares
You don’t have to carry the weight of the world. Take a few minutes to pray honestly. Lay your worries before God and ask for peace that goes beyond understanding. Sometimes just speaking your fears aloud to Him can loosen their grip.
- Rest in God’s Promises
Remember, you’re not alone in this. The world may shake, but God does not. Anchor your hope in His faithfulness and let that be the ground you stand on, no matter what the headlines say.
Here’s an encouragement for you today:
“Peace, I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” — John 14:27
You can’t control the world, but you can choose how you respond to it. Take care of your body, guard your mind, and feed your spirit—one day at a time. That’s how you stay steady in a shaky world.
If you or someone you love is struggling with anxiety, depression, trauma, or marriage issues know that you’re not alone. Ori Hope Counseling provides counseling services including Christian counseling to teens, adults, and couples therapy in the Cypress and Houston area, offering both in-person and telehealth options. Whether you’re seeking support for yourself or your family, Ori Hope Counseling is here to walk alongside you on your journey to healing and hope.
