How to Cope with Global Unrest: 10 Tips for Managing Anxiety Related to Social Injustice
- Josie Coco
- Feb 19
- 5 min read
In our fast-paced world, news travels quickly, making it hard to escape the flood of global challenges. Issues like climate change and human rights abuses can weigh heavily on our minds, leading to increased anxiety and fear. For many Australians, the constant exposure to social injustice can feel overwhelming and isolating. However, there are effective strategies to help you manage your anxiety, regain control, and maintain your mental well-being.
It Makes Sense that it's Difficult to Cope with Anxiety Related to Social Injustice.
Here are a few that you/we are confronted with on the daily. It actually makes perfect sense to feel anxiety related to the many forms of social injustice when we engage in a steady diet of social media and unfettered news media on the daily.
Accessibility barriers
Ageism
Bullying
Child abuse and neglect
Child poverty
Child labour
Cyberbullying
Cultural intolerances
Disability discrimination
Discriminatory and exploitive work practices
Denial of freedoms
Discrimination against immigrants
Education inequality
Elder neglect
Racial discrimination and neglect to consider the long-term impacts of generational trauma
Forced labour
Food insecurity
Gender biases
Healthcare disparity
Human trafficking
Human Rights abuses
Immigration detention abuses
Incarceration of those struggling with mental health
LGBTQ+ discrimination
Mental Health Stigma
Prison overcrowding
Police Brutality
Understanding Your Anxiety
It's essential to recognize that your feelings of anxiety are valid, especially in the context of the current global unrest and changing political landscape. The awareness of social injustices can lead to a sense of helplessness, making it easy to feel trapped in anxious thoughts. Remember, you are not alone; millions share these feelings.
Anxiety frequently stems from uncertainty. Questions like “What can I do?” “Will our situation improve?” or "How will the changing situaiton impact me?" can be daunting. Knowing the root of your anxiety is the first step in finding ways to manage it effectively.
1. Stay Informed, But Set Boundaries
Being informed about global issues can empower you, but too much news can overwhelm your mind. Research backs this up, indicating that limiting news consumption can significantly decrease anxiety levels. Choose specific times to check updates, perhaps once in the morning and once in the evening. This way, you stay aware without feeling overwhelmed.
Creating this balance can help you engage with the world positively while minimizing feelings of helplessness.
2. Tune Out the Noise with Mindfulness
Mindfulness practices can offer a refuge during times of high anxiety. Techniques like meditation, yoga, and breathing exercises can serve as powerful tools. For example, studies show that just 10 minutes of mindfulness meditation can help reduce stress by nearly 40%. Find a quiet spot, relax, and focus on deep, calming breaths, bringing your mind back to the present.
Practicing mindfulness regularly can build resilience against stress, leaving you better equipped to handle difficult situations.
3. Connect with Your Community
Fostering connections about global issues can significantly help combat feelings of isolation. Engaging in meaningful conversations with friends or joining community groups fosters support. This shared experience helps transform your feelings into constructive dialogue.
Look for local advocacy groups that align with your values. Involvement in community events not only lessens feelings of helplessness but can also create opportunities to make a positive impact on social issues.
4. Engage with Authentic Stories
Instead of focusing solely on raw statistics, immerse yourself in personal stories that bring social injustices to life. From documentaries to online interviews, these narratives can evoke empathy and foster a deeper understanding. For instance, documentaries like "13th" about racial injustice in America can shed light on complex issues in a relatable manner. Real accounts can inspire hope and reinforce that real change is possible. This catalogue of documentaries is a good place to start to understand more about race concerns in Australian.
Engaging with true stories can provide a fresh perspective and motivate you to contribute to positive change.
5. Practice Self-Care
Self-care is vital, especially when stressful global issues weigh on your mind. Prioritize activities that bring you joy, whether that’s taking a walk, reading a book, or dedicating time to a hobby. Research indicates that self-care practices can improve emotional resilience by over 30%.
Establish a self-care routine tailored to your needs. Set aside time daily or weekly to recharge and refocus.
6. Challenge Negative Thoughts
When negative thoughts arise about social issues, take a moment to assess their validity. Use questions like, “Is this thought based on facts?” or “What evidence do I have to support or dispute this?” If intrusive thoughts are troubling you, seek help from a therapist to overcome this tendency.
By shifting your perspective, you can transform anxiety into a more balanced view, reducing the burden of distressing thoughts.
7. Seek Professional Help
If your anxiety becomes unmanageable, it's important to seek assistance from a mental health professional. These experts can offer personalized strategies to tackle your concerns. In Australia, organizations like Lifeline and Beyond Blue provide essential resources and support for navigating mental health challenges.
Reaching out for help can be a significant step in reclaiming your peace of mind.
8. Volunteer for Change
Getting involved in social issues through volunteering can shift your focus from anxiety to action. Research suggests that volunteering boosts mental well-being and can reduce feelings of isolation by up to 50%. Look for organizations that align with your passion for social justice, and consider offering a few hours of your time each month. This empowers you to make a tangible impact while connecting with like-minded individuals.
9. Focus on What You Can Control
When global matters feel overwhelming, redirect your energy to aspects you can influence locally. This can be as simple as supporting local businesses or engaging in community initiatives. These manageable actions can remind you that positive change is possible and significant, even on a small scale.
Changing your focus can alleviate anxiety by demonstrating that you can still play a part in creating a better world.
10. Embrace Hope
It’s crucial to foster a sense of hope. While global unrest is daunting, countless individuals and movements are committed to creating positive change. Following uplifting stories or initiatives can remind you that progress is being made in various communities.
By nurturing hope, you not only support your mental health but also inspire those around you to join in and contribute to making a difference.
Moving Forward with Purpose
Navigating a world filled with challenges can be tough, especially for those dealing with anxiety. The landscape of social justice may feel intimidating, but the strategies outlined can help you manage anxiety effectively and empower you to take meaningful action.
Remember, you are not alone in your feelings. By connecting with others, engaging in self-care, and nurturing a hopeful mindset, you can thrive and contribute positively to society. Together, we can foster understanding, compassion, and hope for a brighter future.
Meet Josie - Counselling & Gestalt Psychotherapy
Together we’ll explore obstacles to thriving as you navigate anxiety related to social injustices in the changing political landscape . You are welcome to seek more information here. And make a time to discover if I am the right therapist for you here. Let's talk.
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