How to Stay Grounded When the World Feels Upside Down

September 14th, 2025

Lately, the heaviness in the world feels impossible to ignore. From devastating natural disasters, to school shootings, to tragic assassinations—our hearts ache for the people who have lost children, parents, friends, or entire communities. Even if the loss is not your own, you may find yourself grieving deeply for others. This kind of collective grief—the shared sorrow we experience when tragedy touches humanity—can feel just as disorienting as personal grief. It reminds us of how fragile life is and can leave us questioning our safety, our future, and the world our children are growing up in. The truth is: the pain we feel for each other is real, profound, and heavy.

Collective grief doesn’t just stop at sadness—it can dysregulate your entire being. It interrupts your focus, sleep, and sense of safety. If you already live with anxiety, world events and collective grief are probably intensifying those feelings. You might notice it in your body:

• Difficulty sleeping or restless nights

• Irritability and mood swings that seem to come out of nowhere

• Trouble focusing or feeling mentally “foggy”

• Heightened anxiety and fear about the world around you

• Physical tension or discomfort as your body holds stress

• Old trauma resurfacing, reminding you of past pain and loss

  
  

Adding to this weight is the constant stream of news and commentary we’re exposed to every day. With a phone in our hands, we’re only a few taps away from live footage, breaking updates, and endless opinions. Social media can make it feel as though there is no escape from tragedy or debate. Everyone has something to say about everything—and while staying informed is important, being bombarded with graphic stories, strong opinions, and conflicting viewpoints can become emotionally draining. This frenzy can heighten our anxiety, steal our sense of peace, and make it difficult to know how to process what we’re seeing. That’s why setting limits is so important. It’s okay to step back, put your phone down, and create boundaries with the information you take in. Protecting your emotional well-being is not avoidance—it’s an act of self-care.

What You Can Do When the World Feels Heavy

While we can’t erase tragedy or the deep ache of grief we feel for those we've or others have lost, we can learn to care for ourselves in ways that create space for healing and resilience. Here are a few reminders:

• Allow your thoughts to pass: Our minds grab onto worries, fears, or painful images—especially when we’re exposed to overwhelming stories or visuals online. It can be extremely difficult to focus on positivity or anything but what is making you feel grief. Practice simply noticing when a thought arises, naming it ("this image/thought is making me feel angry, sad and/or scared") and allowing it to drift by—like a cloud passing through the sky. We don't need to hold onto every image in our head. This doesn’t mean ignoring or minimizing what you’re feeling; it means giving yourself permission not to get pulled under by every thought that surfaces. It takes practice, but over time, it can bring more calm and clarity, even when the world feels heavy.

  
  

• Give yourself permission to feel: In moments of tragedy or crisis, our nervous systems absorb the weight of what’s happening around us—through the news, conversations, or just simply the awareness that so many are suffering. This is why you may feel more tired than usual, more emotional, unsettled or irritable without knowing exactly why. Trust your body’s signals. If you notice yourself craving extra rest, gentler routines, or more quiet space, that’s not weakness—it’s wisdom. Honoring those needs is a way of grounding yourself and creating stability when the world feels unsteady.

  
  

• Be honest with loved ones: Share your needs, your struggles, and your limits with the people closest to you. Opening up reminds you that others are also dealing with the same thoughts and feelings, and also gives you the opportunity to express your needs.

  
  

• Express your emotions in a way that feels right: Journal, write, create, or give back to causes that hold meaning for you. Acts of service or advocacy can transform grief into action and give it purpose.

  
  

• Mind your relationships: For loved ones with different views, try to remember: most of us are simply doing our best to care for ourselves and our families, even when we cope in different ways. When we step back and remember that we all want to feel secure and protect the ones we love, it becomes easier to soften judgment and practice empathy. This doesn’t mean you have to agree or even fully understand, but holding space for each other’s choices and beliefs can ease tension during hard times.

  
  

• Stay grounded in the present: One simple tool is the 5-senses grounding exercise: notice a few things you can see, feel, hear, smell, and taste in the present moment. It doesn’t have to be perfect—just naming what’s around you can bring your mind back into your body. Other practices can be just as powerful. Try focusing on your breath—placing a hand on your chest or belly and noticing its natural rhythm. Even pausing to place both feet firmly on the floor and reminding yourself, “I am here, I am safe in this moment,” can calm your nervous system. These small mindfulness techniques may not erase collective grief, but they give your body and mind a place to land.

  
  

Perhaps most importantly: consider how you want to live your life despite what’s happening around you. Collective grief can push us to reflect on our values. What matters most to you, and how do you want to show up for yourself, your family, and your community?

You Don’t Have to Carry This Alone

If you are struggling with the weight of collective grief, heightened anxiety, or resurfaced trauma, you don’t need to navigate it alone. In my practice, I work with women who feel overwhelmed by the heaviness of the world while trying to hold everything together for their families. Together, we can find ways to process what you’re carrying, build tools for emotional regulation, and restore a sense of balance and safety in your life.

🌿 Reach out today for a free 15-minute consultation—let’s talk about how I can support you in finding peace, clarity, and resilience, even in the hardest times.

Carly Murillo, LCSW

Resilient Bloom Therapy

www.resilientbloomtherapy.com