Finding Peace in Turbulent Times: Coping with Political Tension and War Anxiety

Worried about global warfare? You're not alone!

In times of global unrest, political division, and frightening headlines, it’s only natural to feel uneasy. For many Americans, the threat of war — even nuclear war — has resurfaced in the collective consciousness. The sense that something catastrophic could happen, and that we may be powerless to stop it, can lead to anxiety, hopelessness, or even emotional paralysis.

If you’re feeling overwhelmed, you are not alone. These fears are valid. But that doesn’t mean you have to stay stuck in fear. There are things you can do to care for yourself, protect your mental health, and restore a sense of agency in a world that often feels chaotic.

Understanding the Psychology of Fear and Powerlessness

Our brains are wired for survival. When threats loom — especially large, abstract ones like geopolitical conflict or nuclear escalation — our nervous systems can become activated into a fight, flight, or freeze state. This makes it harder to think clearly, sleep well, or connect with others. It can also push us into cycles of doom-scrolling, obsession, or emotional numbing.

We may also feel powerless: “What can I do about nuclear war?” While this question is logical, it can be paralyzing. When we focus too much on what we cannot control, we feed our anxiety. The antidote is simple, though not always easy: We must redirect our attention to what is within our power.

What Can You Do?

1. Focus on What’s Within Your Control

You may not be able to stop world leaders from posturing, but you can:

• Take care of your body and mental health

• Support your local community

• Vote, advocate, or donate if you feel moved

• Limit your exposure to inflammatory or fear-based media

• Create pockets of peace in your daily life

Grounding yourself in what you can affect gives your mind something to work with. It creates a sense of personal agency — a crucial psychological buffer against helplessness.

2. Minimize Media Overload

News cycles are designed to keep you watching. Social media platforms are designed to keep you scrolling. Neither are designed to soothe your nervous system.

Try this:

• Take social media off your phone, or set limits with an app blocker

• Designate “news check-in” times (e.g., 10 minutes in the morning from trusted sources - I subscribe to a daily news source that tries hard to free itself from political bias, and covers every kind of news imaginable)

• Unfollow or mute accounts that stir up constant anxiety or outrage - including people who are family or friends.

• Balance exposure with positive or neutral content: nature, creativity, humor, uplifting stories

You’re not burying your head in the sand — you’re choosing discernment. That’s wisdom, not ignorance.

3. Practice Nervous System Regulation

When anxiety about the future hijacks your body, regulating your nervous system can bring you back to the present. Here are a few simple tools:

• Deep belly breathing: Inhale for 4, hold for 4, exhale for 6. Repeat for a few minutes.

• Cold water splash: Splash your face with cold water or hold a cold object to activate the vagus nerve.

• Progressive muscle relaxation: Tense and release each muscle group in your body, starting from your feet upward.

• Rhythmic movement: Go for a walk, dance to music, or rock in a chair.

• Grounding techniques: Use the “5-4-3-2-1” method: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.

These aren’t spiritual bypasses. They’re tools to help your body feel safe enough to function, think clearly, and respond intentionally.

Remember: Fear Is Contagious — But So Is Calm

One of the most powerful things you can do is to become a source of calm in your own circles. By managing your inner world, you positively influence those around you — your family, your coworkers, your community. That ripple effect matters.

You don’t have to pretend things are fine. But you can learn to live well even when the world feels uncertain. It starts with presence, discernment, and compassion — for yourself and others.

If You’re Struggling, Reach Out

Anxiety about war and the state of the world can bring up deep existential fears, trauma responses, or a sense of despair. You do not have to navigate that alone. Consider reaching out to a therapist, counselor, or support group. Feel free to schedule an initial consultation with me!

Your peace matters. And while you may not be able to solve global crises, you can take steps every day to build resilience, connection, and calm — right where you are.

You are not powerless. You are not alone. And your nervous system — with the right support — can find safety again.