I can’t stop worrying about the news: 10 ways to stop spiralling and manage anxiety

With global tensions in the news — like the US strikes on Iran — it’s easy to feel overwhelmed by anxiety. The constant flow of negative headlines can leave us stuck in a cycle of worry, unable to focus on anything else. So, how can we regain control and manage anxiety?

Award-winning coach Kim Morgan, who specialises in helping people manage worry, shares practical advice for coping with anxiety, particularly when world events feel out of control. Here, she explains rumination — the persistent overthinking that often accompanies global crises — and offers simple strategies to manage anxiety and regain mental clarity.

Understanding rumination and anxiety

When the news brings troubling headlines — such as military actions, political unrest, or natural disasters — it’s easy to become consumed by anxiety. This type of anxiety, known as rumination, happens when we obsessively think about an issue, analysing it endlessly without taking action. Rumination often leads to a cycle of negative thoughts, making a situation seem worse than it actually is. It can affect our mental health, daily functioning, and overall sense of peace. But the good news is, there are ways to manage rumination and reduce its impact on our lives.

Expert advice on coping with anxiety

If you’re struggling with ruminating thoughts about the state of the world, try these techniques:

1. Create a ‘self-esteem box’

One of the most effective ways to manage anxiety is to remind yourself of your strengths. Kim suggests creating a “self-esteem box” where you store photos, notes, or mementos of positive experiences — like achievements, happy memories, or moments when you overcame obstacles. Reflecting on these can help you reconnect with your resilience and build confidence when facing global crises.

2. Recall past difficulties you’ve overcome

Think about past challenges you’ve faced and how you overcame them. Whether it was a personal struggle or a tough work situation, remembering how you handled difficult times can remind you that you have the tools to navigate the present. Reflect on the skills you used to solve problems and how you can apply them to current worries.

3. Ask yourself: What would someone I admire do?

When you’re feeling overwhelmed by world events, imagine what someone you admire — perhaps a mentor, public figure, or someone close to you — would do in the same situation. This can shift your mindset from one of fear to one of courage and action. Thinking through their potential responses can help you frame your own actions more confidently.

4. Visualise positive outcomes

Instead of getting stuck in worst-case scenarios, focus on imagining positive outcomes. Kim recommends coming up with at least three potential positive results from a troubling situation. Shifting your focus from potential disasters to hopeful possibilities can help break the negative thought cycle and reduce anxiety.

5. Set time limits for rumination

Worrying is natural, but when it consumes your day, it can be paralysing. Kim advises setting a fixed time — say, five minutes a day — to focus on your worries. After that time is up, move on. This practice helps prevent rumination from hijacking your day and encourages you to take control of your emotional responses.

6. Reward yourself for taking positive action

When you make a conscious effort to address your anxiety — whether it’s taking action or simply shifting your mindset — reward yourself. Positive reinforcement helps break the cycle of helplessness and builds confidence. A small reward for taking action can help you feel empowered and motivated to keep moving forward.

7. Shift your viewpoint

Sometimes, the best way to gain perspective is to look at the situation through someone else’s eyes. If you were to explain this issue to someone who is actually experiencing a crisis, how would they view it? This exercise helps you step outside of your own anxiety and can provide much-needed clarity.

Challenging your ruminating thoughts

If you catch yourself spiraling into rumination, Kim suggests asking yourself these questions to break the cycle:

• What aspect of this is within my control?
• How would I react if I were my bravest self?
• What resources or support do I have to deal with this situation?
• What would I say to a friend facing the same concern?

These questions help you move from a place of fear to focus on what you can do rather than what you can’t.

Additional techniques to manage rumination

In addition to the strategies mentioned above, Kim Morgan uses several coaching tools to help clients manage rumination and anxiety. Here are a few simple yet powerful exercises to help you regain control:

1. Mood mapping for rumination

This technique helps you visualise the sources of your emotional state. Draw a stick figure in the center of a page, then surround it with factors that are affecting your mood — both positive and negative. For example, you might write “World events,” “Work,” or “Social media.” For negative factors, draw clouds; for positive ones, draw suns. Then, reflect on which of these factors you can control and how you can shift your thinking or actions to improve your mood.

2. ‘Three good things’ exercise

This simple exercise can significantly boost your well-being. Every night, write down three good things that happened during your day. They don’t need to be major events—sometimes the small things, like a nice conversation or a peaceful moment, make the biggest difference. This exercise helps shift your focus to the positive and trains your brain to look for the good in your life, even during challenging times.

3. ‘10 things I love doing’ exercise

When you’re stressed or anxious, it can be easy to forget about the activities that bring you joy. Kim encourages you to make a list of ten things you love to do—whether it’s reading, hiking, cooking, or spending time with loved ones. Once you’ve created the list, think about when you last did each of them and plan to incorporate these activities back into your routine. Doing what you love can lift your mood and reduce anxiety.

Finding peace amidst global chaos

It’s natural to feel anxious when the world around us seems chaotic. However, while we can’t control the events unfolding globally, we can control how we respond to them. Through mindfulness, perspective-shifting, and focusing on what we can influence, we can break free from rumination and restore our mental balance.

If you’re struggling with anxiety about world events, try implementing these strategies into your daily routine. Remember: There is always light to be found, even in times of uncertainty. By changing how you view the situation and taking action, you can regain your peace of mind and emotional equilibrium.

Key takeaways:

• Set time limits for worry to prevent rumination from taking over your day.
• Focus on what you can control — whether it’s your actions, mindset, or environment.
• Practice gratitude and mindfulness with exercises like mood mapping and journalling to reduce stress.

Images: Shutterstock