Managing Worries About the World: A Guide to Calming the Chaos
In today’s fast-paced, hyper-connected world, it can feel like we’re constantly bombarded with bad news. Whether it's headlines about political unrest, economic uncertainty, or the rise of artificial intelligence, it’s easy to become overwhelmed. For many working families that I see in Coquitlam, BC and beyond, the constant stream of global challenges can deeply impact mental health. At Healing Hearts and Loving Minds Psychotherapy Inc., we understand how these global concerns can contribute to anxiety, stress, and an overall sense of worry. That’s why we’ve created these practical tips to help you navigate and manage these feelings.
1. AI: The Robots Are Coming (But So Is Your Inner Calm)
The rapid advancement of AI technology brings both promise and panic. On one hand, it has the potential to revolutionize healthcare, education, and everyday life. On the other, it raises concerns about job security, privacy, what it means to be human, and potential existential worry about humanity. These mixed emotions can generate a persistent, low-level anxiety that may not always be easy to name.
To manage these feelings, start by acknowledging them. Anxiety thrives in ambiguity, and clearly labeling your worries can help ground your thoughts. Next, educate yourself. Staying informed with balanced, evidence-based sources can help replace fear with knowledge. There are two drastically different schools of thought, and everything in between - take something from each and know that nobody knows what will happen (so its not helpful to presume to know, like the anxiety would have us believe). Practice mindful technology use by setting boundaries around your screen time and avoiding doomscrolling, or overindulging your curiosity about what may happen. Remember, it’s okay to unplug.
Pro tip: Honor that you are along for the ride on this one. Outside of calling your MLA, or writing an email to someone in big tech, all of this is well outside your (and my) control. Honor that, and move through the days knowing that participating in worrying about this excessively just leads to needless suffering.
2. Politics: When Democracy Feels Like Drama
Political discourse today often feels more divisive than ever. Whether it’s international conflict or domestic debates, staying informed can sometimes feel like choosing between ignorance and overwhelm. For many people, especially parents trying to raise socially aware children and retain their values, this tension leads to chronic stress.
Rather than immersing yourself in the 24-hour news cycle, set intentional limits. Choose specific times to catch up on current events and stick to reputable, unbiased news sources. Therapy is another space where you can explore political anxiety without judgment, offering clarity and emotional support. Remember, we have seen ups and downs over many decades with political divisiveness - and at the end of the day - we are in the most safe, prosperous, and arguably ‘just’ place we have ever been.
Pro tip: Be the change you want to see in the political landscape. Engage in activities that help align your behaviour with the change you want to see in the world, which could be doing some volunteer work, or running your household finances in a different way. Taking action, even on a small scale, can restore a sense of control and connection.
3. Climate Change: The Earth Is Heating Up—and So Are Our Emotions
Climate change is another significant source of anxiety, especially for younger generations. The sense of impending doom tied to extreme weather events, species extinction, and environmental degradation can feel paralyzing. This type of worry, often called "eco-anxiety," is becoming increasingly common.
Start by validating your feelings. It makes sense to be sad / scared about the planet. Then acknowledge that the intrusive thoughts and unnecessary worry will not change the planet - they just make you suffer - and it might be because your habits / behaviours don't align perfectly with who you want to be, so:
Pro tip: Find the ‘right place’ of what to do in your own life about this - to what extent, and in want ways does taking some kind of action or making some kind of change matter?
In other words, find ways to take meaningful action—perhaps you are already doing what you feel you need to, or perhaps it’s reducing waste, changing your transportation habits, donating to a good cause, investing in green tech, or participating in community clean-ups. Focusing on what you can control helps shift anxiety into empowerment.
4. My Job: Considering it without Losing yourself to Anxiety
Worrying about potential job loss or career disruption can be deeply unsettling. Whether your industry is shifting due to a trade war, increasing automation, downsizing, or economic downturns, uncertainty about your professional future can cause a significant amount of stress.
Pro tip: To navigate these anxieties, start by connecting to how you have been through hard things before. All of us have overcome hardships in our lives - including you. Remember how you have gone through hard things and trust in yourself - that you will find a way, however the future unfolds.
Then, coming from a more settled place (hopefully), think if there are any preparatory actions that may make sense: Updating your resume, networking within your industry, enhancing your skills through training or courses, or just having a chat with a colleague over a coffee, may be actions to take to help you feel in control and settle.
5. Parenting in the Age of Uncertainty
Balancing family obligations with personal and professional responsibilities can feel like walking a tightrope. Parents often worry about their children’s future, academic success, social development, and mental health. These overlapping concerns can quickly spiral into anxiety.
It’s essential to practice self-compassion. In both my personal experience as a parent and husband, and my professional experience as a therapist - I think we can sometimes carry a little too much parent guilt. You’re doing the best you can, and perfection isn’t the goal. Also, don’t be afraid to ask for help—whether from a partner, friend, or therapist.
Pro tip: Connect to your ‘Best Possible Self’ - how is that person as a partner, parent, or friend? How can you be more like that person? And specifically, what actions can you take today and this week (and beyond) to start to align with that version of you?
6. The Economy: Counting Costs Without Losing Yourself to Worry
With inflation, the housing market, and Canadians carrying too much debt making headlines, it’s no wonder so many families in Coquitlam are worried about money. Financial anxiety can be one of the most persistent forms of stress, often affecting sleep, relationships, and self-esteem.
Start by separating facts from fears. Use financial planning tools (there are lots of helpful budget planning docs free on Google) or speak with a financial advisor through your bank to create a realistic budget and future plan. This can turn vague financial worries into actionable steps. Emotionally, recognize that you are not alone. Economic stress is a shared burden, not a personal failure.
Pro tip: figure out where you are on the Spender vs. Saver spectrum - is money more for fun, pleasure, and convenience (Spender) or is it more for safety (Saver). People can argue what the ‘right way’ is, but YOU get to decide for yourself and it’s obvious to me that there is no right answer- just pros and cons. Another layer to this is ambition or goals, but that’s a deep one with a lot of nuance, best left for the therapy room.
Bringing It All Together: Finding Your Center in a Spinning World
Managing worries about the world isn’t about shutting out reality. It’s about learning to respond in ways that make sense without losing yourself to needless worry about things that are largely outside of ones’ control.
At HHLM, we help individuals and families develop the tools to manage stress, reduce anxiety, and improve overall mental health. Whether you're grappling with political fear, financial stress, or family-related anxiety, you don't have to face it alone.
