Managing Mental Health in an Overwhelming World

Let’s be honest for a minute. Is anyone else feeling just… heavy?

It feels like every time we unlock our phones, we are hit with a tidal wave of "breaking news" and heart-wrenching stories. It’s a lot for a human brain to process.

When the world feels scary, the most effective way to protect our collective mental health is to return to a fundamental truth: The Circle of Control- try and remember the difference between what we can control and what we absolutely cannot.

Understanding the Circle of Control

The first step to sanity is acknowledging the two "buckets" of our mental energy.

• What is Outside Our Control: Global geopolitical shifts, the economy, and the 24-hour news cycle algorithm. Worrying here doesn’t fix the problems; it only drains the energy we need for our actual lives.

• What is Inside Our Control: Our immediate environment, our daily habits, our boundaries, and our voice. Focusing on the second bucket isn't about ignoring reality; it’s about building a foundation so that we aren't crushed by it.

Strategies for Protecting the Peace

1. "Sky Before Phone"

The way a day begins often dictates how it ends. Before looking at a screen—which immediately floods the brain with headlines and stress—try looking at the sky. Stepping outside or looking out a window for just a few minutes grounds the nervous system and reminds us that the world is bigger than the news.

2. Protecting the Sanctuary of the Home

It is vital to create "safe zones" where the news cannot reach.

• No News Around Children: It is difficult to pivot from a tragic headline directly into a bedtime story. Anxiety from the news often bleeds into parenting, making us shorter-tempered or distracted.

• The Evening Boundary: Making nights and weekends "news-free zones" allows the brain to recover and ensures that family time is actually focused on family.

3. Curating the Digital Environment

Social media is often a mix of personal connection and global trauma. To combat this, consider creating a dedicated "Safe Feed."

• Create a secondary Instagram account purely for "happy stuff"—crafts, funny animals, and nature photography.

• Switch to this account exclusively in the evenings. It allows for a digital break without the risk of an "emotional ambush" by a triggering post.

4. Managing Sensory Overload

Not all news consumption is equal. Watching cable news involves loud audio and flashing graphics—a recipe for sensory overload.

• Read, Don't Watch: Reading the news allows for more control over the pace of information.

• Pick Your Sources: Choose one or two calm, trusted sources. You can stay informed without watching graphic videos of tragedies; knowing an event happened is being informed, but watching the trauma unfold is often just self-traumatization.

Moving from Helplessness to Agency

Anxiety thrives on helplessness. Taking a small, concrete action can release that pressure, turning "worry" into "work."

5 Calls & Your Representatives

For those who want to call their representatives but don't know what to say, 5 Calls is an essential tool. It provides a clear, short script for specific issues. It takes five minutes and is incredibly effective.

For Hawaii Residents:

You can save these numbers directly to your phone to make calling part of your weekly routine.

Representative / Senator	Honolulu Office	D.C. Office
Senator Brian Schatz	(808) 523-2061	(202) 224-3934
Senator Mazie Hirono	(808) 522-8970	(202) 224-6361
Rep. Ed Case (District 1)	(808) 650-6688	(202) 225-2726
Rep. Jill Tokuda (District 2)	(808) 746-6220	(202) 225-4906

Letter and Postcard Writing

If you prefer a more tactile, screen-free way to stay involved, consider reaching out to voters in key areas.

• Vote Forward allows you to download and personalize letters to voters to encourage turnout.

• Postcards to Swing States lets you join a handwritten postcard campaign from the comfort of your kitchen table.

Hyper-Local Action

When global issues feel too large, look at your own zip code. Volunteering at a local pantry or helping a neighbor creates a ripple of peace in your immediate circle.

The Bottom Line

It is not selfish to look away. In fact, it is necessary. We cannot be the steady anchors our families and communities need if our own nervous systems are constantly in a state of fight-or-flight. By setting firm boundaries and choosing intentional action over passive consumption, we can navigate scary times with our mental health intact.