The World Is Insane But You Don’t Have To Be

Ideas for keeping your mind and heart intact in troubled times

 “The world is so crazy right now” is something we’ve been saying on repeat for as long as I can remember, it makes me wonder if everyone who’s ever lived has said this about whatever timeframe they happen to exist in. Certainly, for those of us who are living through the climate crisis, culture wars and a live streamed genocide, the world feels very unstable and overwhelm can easily become the default. So, what can we do? Here’s some practical ideas inspired by my counselling practice, mindfulness and the practice of active hope.

When we’re distressed by world events, especially those that we’re personally affected by, we become dysregulated; often we are in ‘fight and fight’ mode as our nervous systems detect threat. This is normal, and sometimes can be helpful. However, not being able to regulate can only lead to burnout, illness and exhaustion and this does not serve you or the causes you care about. The purpose of these practices and mindsets is not to numb or disconnect you from important work. Neither is it expected to quickly solve complex problems. The point of looking after your own mental health – in the face of all the chaos, trauma and conflict – is that your sanity is the fire break. Your personal peace is a resistance, a wisdom and a safe haven for yourself and others.

In a forest, a fire break is an intentional area space, so that a fire is starved of fuel and can only spread so far.

Go outside

Have you heard the saying “you need to touch grass”? It relates to the disconnect from reality we get when we spend a lot of time online. Too much of ‘the news’ or socials will have you feeling like the world outside is a constant armageddon, which will keep you in a stressed & disconnected state. Step away from screens and take a walk around your neighbourhood, run a mundane errand or visit a local park, woodland or nature reserve. You’ll be able to notice that whilst the difficult things are still going on, they’re not ALL that’s happening. Make an effort to notice the calm, beauty and kindness that does exist in the world. Nature has a calming effect on our minds and bodies, so don’t underestimate the power of time amongst the trees.

 Meditate

Meditation slows you down and gives you the opportunity to just be. Through learning to observe your thoughts and allow emotion to move through you, you can respond rather than react - you can be adult, conscious & intentional. Well, at least some of the time! You might want to use an app like Insight Timer or Yoga with Adriene on YouTube for some guided practices.

Community

Connect with like minded people, ideally in your local community as well as online. Being with others helps you to feel understood and provides opportunities to be supported and support others. We are social animals and we need each other! Being part of something; a gardening club, activism, volunteering, book clubs and art classes all remind us of our common humanity and can bring a sense of purpose and connectedness, which is essential in divided times.

Perspective

Notice when you’ve got your blinkers on and have become too narrowly focused on something. It’s time to zoom out. Your viewpoint and experience is important and is not the only way to see things. There will be much you don’t know. Remember the bigger picture of your life and all the things that matter to you. Know that the trees have silently witnessed all these human dramas for centuries. Look up at the night sky and take a slow, steady breath.

Carl Sagan’s Pale Blue Dot quote never fails to give me a sense of perspective.

 Focus on what you can control/influence

The world’s problems are, by definition, huge. Being in fight and flight mode makes everything feel urgent, that we must solve it all NOW. Spending too much time bemoaning the problems of politicians (of which there are undoubtedly many) or endlessly watching atrocities unfold through your smartphone can only create hopelessness and despair; fight and flight turns into freeze, and we become distressed yet stuck. This is where we need to reset our focus on what we, as individuals and small groups can actually do. You can’t solve the world’s problems single handedly overnight but you can take small, meaningful actions.

Feel

Reading up on world history as a therapist is wild – it’s so obvious that the conflicts taking place today are the result of the trauma of past generations. The cycles will continue ad nauseum until people can heal themselves and their communities. One way you can protect your own mental health and facilitate your own healing, is by actually feelings your feelings. This might sound obvious, but trust me, it is not what a lot of people are doing! It’s a practice, and something we are taught  - or not, as the case often is – from childhood. I’ve written more about why and how we need to feel our emotions here as well as the danger of cycles of repression and the purpose of compassion.

Regulate

Notice, without judgement, when you are in fight/flight or freeze states and take steps back towards your window of tolerance through soothing action. You might need movement, rest, a hug, breathwork, water, music….learn what works for you when it all feels like too much and make a habit of checking in on your nervous system. Being regulated doesn’t mean you are avoiding what’s going on, but that you are within your capacity for dealing with it.

Sea swimming is a favourite regulation practice of mine. Here I am on our Greek retreat with our lovely guests at sunset.

Self awareness

Sometimes, you are the problem. I am too. We can call act irrationally, be unkind and reactive. It’s human. As you become more self aware, you get to know your blind spots, biases and weaknesses. Viewing these with awareness and compassion you can recognise when you need to step back and take a breath, or when you need to educate yourself on something, apologise or rethink a situation. Knowing yourself and what makes you tick, as well as what your individual needs are puts you in a better position to advocate for and look after yourself. Self awareness gives you the power of choice: to repeat, or grow.

Integrity

Do you know what your values are? Most of us want to live in peace, for example, but our actions can be at odds with this. Maybe we value honesty but haven’t been speaking up much lately. A misalignment with values – what is important to you – and actions is a very common, but often overlooked, contributing factor to mental health problems. Being inauthentic, when who you say or think you are is not how you show up in the world, is like a slow puncture of the soul, leaving a person hollow and ineffective. I see it a lot in my counselling practice, though people rarely identify this as the problem.

“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” - Lao Tzu

Many theoretical perspectives agree, though using different language, that integrity is key to good mental health. Jungians would talk about integration, Rogerians would encourage congruence and holistic practitioners of all kinds talk of wholeness. So, take some time to consider you values and how these can guide you in your day to day life. The point here is that whatever madness is unfolding, you can you know that you are doing the right thing – by your own standards – to the best of your ability. And that has to be enough.

Poetry

Really, art of whatever kind moves you. Art connects us deeply to our humanity; expressing pain, joy, desire, grief and freedom in ways that tap into our shared experience of life. I will sign off with a favourite poem: The Peace Of Wild Things, by Wendell Berry

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.

Further resources:

Workshops on nervous system regulation and values are available several times a year, check Eventbrite for the latest dates.

Books: Hope is a verb by Emily Ehlers, Active Hope by Joanna Macy & Chris Johnstone, How to stay sane in an age of division by Elif Shafak. Poetry for a world gone to shit

Podcast: Dan Harris 10% Happier episode: If you’re freaking out about politics https://open.spotify.com/episode/5BhTdHIELrBDtM349VSgH6?si=60439cac3e48410f

Dr Gabor Mate on generational trauma: https://youtu.be/Lfp1UemEuQ0?si=WBiEorH7aK2-b5pz

Instagram accounts: @earthlyguy @_we_love_you