A few years ago after yet another school shooting in the US, I created a parent brainstorming group including a dad who was part of the I.D.F. who lived in Tel Aviv, Israel. He talked about living in times of crisis and war. People are powerful, resilient and have endured the best and worst of times, and unfortunately, war has been part of human experience since time immemorial. I hope that someday, we evolve out of this base and egregious propensity within us.
It happens all too often in human history that pathetic and weak men, conscienceless malignant narcissists, sociopaths and exceedingly destructive autocrats rise to power, lying to the masses with false hopes and promises and silencing anyone who poses any voice of dissent. It is the time and age, again, of global dictators, whose power is unbridled and capable of destroying no less than all life on earth. No one wishes to live to see these times…
10 Ways to Stay Sane When the World Feels Like It’s Falling Apart (and indeed may very well be!)
It’s Tibetan New year, and I’m on retreat alone here in my mountain home today. Again, this year, I’m not really feeling that social. I recall it was 2018, and I was on a 30 day meditation retreat two years before Covid and Trump was fully in office. I was working in state politics as an insider activist and prayed to “Source” for insight and guidance and here is what arose.
One of my teachers, Dr. Nida Chenagtsang, also an astrologer, just got through with a Tibetan New Year’s talk and he said that 2025 is the darkest of years called a “Great Black Year” (ནག་པོ་ཆེན་པོ་). Israel, Gaza Ukraine, and Elon Batsh*t Madness X, Inc. are rapidly fostering the fires of global instability and I feels like it’s better to be sober and prepared. Hope for the best, but indeed prepare for the worst. It is time to prepare for the worst.
Indeed global upheaval and war is terrifying. Even if it’s happening halfway across the world, just seeing the incessant headlines and our news-feed can leave us feeling anxious, sad, or downright hopeless. It’s normal to feel that way, but it doesn’t mean we have to let those feelings take over our lives. I’ve complied ten practical ways to deal with uncertainty and anxiety when war is happening and impending.
1. Control Our Media Intake (Seriously, Put the Phone Down, Shut Down the Computer)
We all do it— it’s like the inability to turn away from a car crash. Doom-scrolling through endless toxic bad news, reading every horrifying update which are now, moment to moment, and watching distressing videos that only make us feel worse. While it’s imperative to stay informed, too much exposure can make us feel like we are drowning in negativity. The forces that be, want us to feel afraid, hopeless and apathetic. I refuse to do that.
Try setting limits on when and how often you check the news. Maybe once in the morning and once in the evening is enough. I limit it to 20 minutes in the am and pm. My husband now will not watch the morning mainstream news, we just listen to the weather channel, and with hurricanes, earthquakes and fires, that’s plenty of apocalyptic imagery to process!
We avoid news right before bed so we are not lying awake at night stressing about things we can’t control. And if you find yourself constantly refreshing X or Facebook (which I deleted 2 years ago thankfully, and I have never once ever regretted it), take a step back and engage in something that calms you down—whether that’s listening to soothing music, going for a walk, or just breathing for a minute. I just downloaded a sleep app that has white noise, nature sounds and a gong bath. I refuse to let these wars and geopolitics destroy every semblance of inner well-being.
2. Don’t Fall for Misinformation, I did.
In times of crisis, propaganda and false information spread like wildfire and they want to feed us mind numbing distractions. The other day I posted disturbing info on Instagram about ICE raids in schools and they never happened. I SHUT DOWN most propaganda new sources owned by nefarious billionaires, like the Washington Post, X and Facebook, they are “gone, gone, gone beyond, gone utterly beyond!” I did join Bluesky Social as that is free press, please join me there. Whether it’s these propaganda headlines, misleading images, “alternative facts” or straight-up fake news, it’s easy to get sucked into a cycle of panic over things that aren’t even true, and god-forbid, share it!
Please dear friends, before you share anything, ask yourself:
- Who posted this? Is it from a reliable source?
- Where did this information come from?
- When was it published? (Old news often resurfaces during new conflicts.)
- Why is it being shared? Does it seem like it’s meant to stir up fear or anger?
Being a responsible consumer of news helps keep unnecessary panic in check—for you and everyone else. Spread only truth and solutions.
3. Spread Kindness, Not Hate
Unfortunately, war can fuel discrimination and misplaced anger. If you hear someone making false, racist or hateful comments, try to educate them—calmly. (No need to start a shouting match or online diatribe.) Remind them that war is caused by governments and political agendas, not innocent civilians. Compassion is more powerful than blame.
I’m pretty much pissed at everyone now: the long term slow moving coup that started from the early days of the KGB and Russia’s firm hand in our national destruction and demise. Us electing a convicted felon, what good would we think could come of that? The people that voted for Trump, the 12 million previous Biden voters from 2020 that sat out from voting in 2024 because they accused Kamala of enabling Gaza’s genocide and now it’s much much, worse for them with a proposed occupation, for everyone.
My Buddhist friends who use our tradition to do nonsensical magical thinking and religious faith healing things like: constant escapist retreat, wrathful mantras like they did when Tibetan was falling and inane things like burying Buddha image statues in rocks instead of really getting their hands dirty and helping others and our world. I do think the time of true action has come, beyond the inefficacy of “thoughts and prayers”.
I noticed the tendency to blame entire countries, cultures, or communities for what’s happening. This kind of thinking only makes things worse. In our Buddhist tradition, we say “drive all blames into one,” and we take powerful vows to help the world in a real, personal way. It’s high time that these vows are called upon to act.
4. Taking Care of Our Mental Health
Our emotions are valid. Feeling anxious, angry, or heartbroken about people being hurt, conflict and war is completely natural. Instead of bottling it up, find ways to process your feelings:
- Write it out. Journaling can help make sense of our thoughts.
- Breathe deeply. Try the 5-5-5 method: Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds.
- Move your body. A quick workout, a walk outside, or even dancing around your room can do wonders for your stress levels.
- Talk to someone. Whether it’s a friend, family member, or therapist, talking it out helps more than you think.
Like the famous Serenity Prayer, can do what we can, and accept the things we can not control. If you’re struggling to manage your emotions, don’t hesitate to reach out for professional help. For example, I will try to process and forgive my friends for what I mentioned above, and move into solutions. There’s nothing weak about taking care of yourself.
5. Do Something Positive
Feeling powerless is one of the worst parts of watching a war unfold from within our nation and from afar. But even small actions can help us regain a sense of control. Vow now to be part of the solution rather than part of the problem.
- Donate to humanitarian organizations helping those affected like the ACLU, Save the Children and Doctors Without Borders.
- Support the vulnerable populations and refugees in your immediate community.
- Participate in peaceful advocacy efforts, protest and demonstrate now. It’s high time to hit the streets. Please read up on Non-Violent Protest, it is exceedingly effective.
- Write letters to our elected officials expressing your concerns, but be respectful if you intend to be heard.
- Simply check in on a friend or family member who’s feeling overwhelmed.
Taking action—no matter how small—can make a big difference, both for others and for your own mental well-being.
6. Create a Daily Routine
A structured day can bring a sense of normalcy and wellness when everything feels chaotic. Stick to a routine that includes work, rest, exercise, and activities that make you happy and connect to joy and bliss. Alexandria Ocasio-Cortez said:
“Make sure you still feel joy, connect to friends, family and celebrate, even if there are many problems in the world. If we have no joy, what are we doing this all for?”
Knowing what’s coming next can reduce anxiety. I have a morning plan, I do 20 minutes of cardio, 15 minutes of yoga and 15 minutes of meditation before I start every day. This self-care time is invaluable in these dark times. I am including a free wellness plan that you can print out and use for daily support.
7. Set Boundaries in Conversations
The other night, it was 10pm and I just watched Rachel Maddow on MSNBC. I wanted to discuss geopolitics with my husband and he said “we can’t talk about these heavy things at night before bed.” Not everyone processes world events the same way. If talking about the news is overwhelming, it’s okay to set boundaries like my husband does. Let friends and family know if you need a break from discussions about politics and war.
8. Focus on What You Can Control
You can’t alone stop a national upheaval or war, but you can certainly control your daily actions. Focus on things within your reach—your work, your relationships, and how you respond to stress. When the world feels uncertain, small personal victories and things that nurture you, matter. Do what you love, follow your bliss, the sun still shines every day.
9. Connect with Your Community
Love is much stronger than hatred and fear. Whether online or in-person, being around supportive people can make a huge difference. Join groups that focus on positive action, spend time with loved ones, or simply reach out to check on a friend.
10. Give Yourself Permission to Step Away
It’s okay to disconnect sometimes. I’m vowing to 50% retreat and 50% action from now on, and yes, that is more than just protector mantras. Personal retreat, self care and taking a break from the news or stepping away from social media doesn’t mean you don’t care—it means you’re taking care of yourself. You don’t have to be plugged in 24/7 to make a difference. One of my teachers said that “you can’t help people to be liberated from pain and suffering with hatred and aggression.” I concur.
Final Thoughts
These times are very scary for everyone, I suppose, unless you are an oligarch. The uncertainty, the injustice, the dismantling of our government by the invisible hand of a vindictive foreign enemy power, the violence, the suffering—it’s a lot to process. But you don’t have to let it all consume you. our life is our life, for however long we have. By being mindful of our media intake, avoiding misinformation, choosing kindness, taking care of our mental health, and finding positive ways to help, we can stay grounded even in chaotic times. Try to eat well, exercise, make each moment meaningful. Happiness is indeed, an act of civil disobedience!
You can’t control everything happening in the world, but you can control how you respond to it. You have your own emotional and psychological sovereignty. Find a deep repository of inner strength and light that you may not have known before. That is more powerful than you might think.
All my love and well wishes to all. May the light someday return.
Dawn
Complied from these Sources:
https://ww2.georgiasouthern.edu/students/counseling/resources/student-resources/coping-with-war-and-terrorism/
https://www.unicefusa.org/stories/5-tips-dealing-uncertainty-times-war
https://www.voicesofyouth.org/blog/5-tips-dealing-uncertainty-times-war
https://www.health.harvard.edu/blog/war-anxiety-how-to-cope-202205232748
Photo by Ron Lach : https://www.pexels.com/photo/globe-flooded-with-black-goo-and-covered-by-a-hand-7965690/
Photo by Eugenia Sol: https://www.pexels.com/photo/peaceful-protest-in-zagreb-supporting-ukraine-30886118/
