• Jason Wilkinson

How to Manage Anxiety When It Feels Like the World is Falling Apart?

There are times when life feels heavy.

This may be one of those times for you.

The news cycle is filled with frightening news. And sad information can be found all over social media and the internet.

The constant filling of the mind with this type of information can leave a person feeling anxious and overwhelmed.

So, what can you do when the world feels like it is falling apart? Below are a few tips that can help you regain a sense of hope:

Tip #1 — Breath:

The fight/flight response kicks in fast. And when it does go to work, anxiety has a way of ramping up very quickly.

And the physical response is to start taking short, shallow breaths.

But there are steps you can do to help manage anxiety.

Tip #2 — Recognize & Give Space for the Emotions:

The emotions that we carry with us are real. They should be ignored.

Giving recognition to the emotions that we carry can be healing. Naming the emotions can also be a way to get specific about what is going on inside of us. It can help to reduce the chaos that we often feel.

And when we are aware of what is going on inside of us, we have a better chance to attain emotional regulation.

Tip #3 — Slow Down Your Thinking:

It is common for a person’s mind to speed up when things feel like they are falling apart. Sometimes it is anxiety or fear that can speed up the thoughts in a brain. Sometimes it is deep sadness.

Whatever the reason may be, a people can often be left feeling that things are chaotic. And they can spiral pretty quick.

It can be valuable to work on slowing things down. Be intentional with what you are thinking about. Be mindful of how you are processing information.

And try to slow down the negative thoughts. Maybe try writing them down in a journal. And once done writing down those negative thoughts, question whether those thoughts are telling you the truth about what is going on for you.

After all, your feelings don’t always tell you the whole truth about what is taking place in life.

Tip #4 — Do What You Can:

There is a tendency to get overwhelmed when it feels like the ground under your feet is unstable. And it can be hard to know what to do when feeling pressured and anxious.

You cannot control everything. But you likely do have control over some things. So, put your focus on doing what you can.

Break big tasks into a bunch of smaller tasks. And take control of what you are able to.

Tip #5 — Find the Joy:

There are things in the world that are just plain hard. And sad.

You don’t want to ignore those things. But you also don’t want to be so hyper-focused on those things that you miss or forget the good things that are going on.

Take time to enjoy the sunshine. Run your feet through the grass. Take in the flavor of your favorite cup of coffee. Or your favorite piece of pie. Listen to the laughter of a good friend. Or the sounds of the outdoors.

Whatever it may be, take time to savor the beauty that can be found.


Therapy at Wellspace Counseling Can Help You Regain Hope

Are you needing a space to share some of the stresses that can come with life? Or perhaps you are looking to find tools to help you manage the emotions of anxiety and overwhelm.

Wellspace Counseling in Tualatin, Oregon can provides therapy to individuals and couples of Tualatin, Lake Oswego, and Portland, including help for anxiety.

Schedule your free phone consultation with Jason Wilkinson to start your journey to mental and emotional wellness.


Emotional regulation is not the only benefit to receiving therapy at Wellspace Counseling in Tualatin, Lake Oswego and throughout Portland, Oregon. Some other services you might be interested in include: Individual Counseling College and Young Adult Counseling Anxiety Counseling Couples and Marriage Counseling All Services are available via online therapy in Oregon