Trauma Therapy-Inspired Coping Skills for Navigating Global Crises
by Leah Aguirre Barnes, LCSW
I think most of us would agree—times are tough.
Even when things feel “fine” in our personal lives, there’s often a steady hum of uncertainty and chaos that’s hard to ignore. Day after day, we’re met with headlines about natural disasters, gun violence and other human tragedies, and political and social unrest—not to mention the added strain of inflation and economic uncertainty.
It’s rare to pick up a phone without being met by a story that sparks a wave of sadness, unease, or even panic.It’s no wonder so many of us carry a quiet, constant sense of powerlessness.
As a trauma therapist, much of my work involves supporting clients as they navigate these feelings. And this is no easy task. Sitting with feelings of powerlessness and helplessness can be deeply uncomfortable—because who likes feeling as though they have little to no control?
The truth is, there is a lot we can’t control—especially when it comes to world events. But there are also things we can control and influence to take care of our mental health and maintain hopefulness. Focusing on these can help us feel more grounded and resilient.
Here are a few ways to reclaim a sense of control when the world feels overwhelming:
Set boundaries with news and social media. Staying informed is important, but constant exposure to breaking news and headlines can take a real toll on your mental health. It’s important to find a balance between being aware and taking care of yourself. One way to do this is by limiting how often you check the news or scroll through social media. Consider setting a daily screen time limit on your phone or disabling push notifications from news apps. These small changes can protect your energy and reduce the sense of being “on alert” all the time.
Cultivate more connection with loved ones (or strangers). When we are experiencing anxiety or in a state of distress, it’s natural to want to withdraw. But isolation often intensifies feelings of fear and helplessness. Even a brief check-in with someone you care about can remind you that you’re not alone. Whether it’s calling a friend on your way home from work, sharing a funny meme, or sending a quick text, these small acts of connection matter.
You can also find comfort in connecting with strangers—complimenting someone’s outfit, opening the door for someone, or asking if you can pet a dog. These moments may feel small, but they often remind us that kindness exists and of our shared humanity.
Give back and take action. When everything feels out of your control, doing something tangible can offer a sense of empowerment and agency. You might choose to volunteer your time, make a small regular donation to a cause that matters to you, or look for simple ways to support your neighbors and community. Even the smallest acts—like checking in on a friend, picking up litter, or supporting a local business—can shift you from helplessness into purposeful action.
Focus on the Present and Find More Moments of Joy: Pay attention to the small things that spark joy—a hobby, time with a pet, fits of laughter with a close friend, your morning cup of coffee or simply being outside in nature. These experiences, though brief, can restore balance and remind you that joy still exists, even in difficult times. You can also work towards being more intentional with your time—making more time for the things that matter (like connecting with loved ones, setting and pursuing a personal goal or
Practice small acts of self-compassion. Simple, intentional care—like holding space for difficult feelings, getting enough rest, eating nourishing foods, or offering yourself kindness when things feel heavy—matters more than we realize.
Final Reminder
We can’t prevent tragedies or erase uncertainty, but we can create pockets of safety, care, and connection in our own lives. Often, those simple practices are enough to remind us that we are not powerless—and that we are not alone.
And if you find yourself needing more support, you don’t have to navigate these feelings by yourself. At Cove Counseling Group, we provide trauma-informed therapy for adults throughout California. Reach out to schedule a free 15 min consultation with us today.
