Experts agree: these are the best ways to protect your mental health in turbulent times.
The world feels like it’s in permanent chaos mode. One crisis fades, another one takes its place, and somehow you’re supposed to keep functioning like everything is fine. Between nonstop bad news, work stress, and the everyday pressures of being a human in the 21st century, it’s no wonder anxiety and burnout are at all-time highs. If you’ve been feeling exhausted, you’re not imagining it. The constant overload of information and stress takes a real toll on mental health.
Here’s the good news: mental health experts have spent years studying how people stay sane in high-stress environments. Turns out, it’s not about ignoring reality or pretending everything is great—it’s about knowing how to protect your peace without checking out completely. Small, intentional choices can make a massive difference in how you handle the chaos. You don’t have to let the world’s madness drain you. These science-backed strategies will help you stay strong, clear-headed, and ready to face whatever comes next.
1. Doomscrolling is wrecking your brain—put down your phone before it pulls you under.
It starts with a quick news check, then suddenly, an hour has passed, and you’re knee-deep in terrifying headlines. Doomscrolling spikes stress hormones, fuels anxiety, and tricks your brain into thinking the world is ending every five minutes. It’s exhausting, and worst of all, it’s addictive.
Research by the Cleveland Clinic has linked consuming negative news to an increase in depression and anxiety, as well as feelings of fear, stress, and sadness. Experts suggest setting limits on news consumption to avoid emotional burnout. Checking updates once or twice a day instead of constantly refreshing your feed helps maintain balance. Curating your content to include positive stories or solution-focused journalism also helps shift your perspective. Staying informed is smart, but drowning in negativity? Not so much. If it’s making you spiral, it’s time to log off.
2. Protect your energy by setting boundaries—even with the people you love.
Endless venting sessions, unsolicited crisis updates, and emotionally heavy conversations can drain even the most resilient person. Being supportive is important, but taking on everyone else’s stress isn’t sustainable. Setting boundaries isn’t selfish—it’s self-preservation. As highlighted in a study published by Chien-Chih Chen for The National Library of Medicine, excessive emotional labor, such as constantly absorbing others’ stress, can significantly contribute to anxiety and depression, making boundary-setting essential for mental well-being.
Simple phrases like “I care about you, but I can’t talk about this right now” or “I need a break from heavy topics today” can go a long way. It’s okay to protect your mental space. Saying no to draining conversations doesn’t mean you don’t care—it means you’re making sure you have enough energy to actually help when it matters most.
3. Sleep isn’t optional, and no, you’re not fine without it.
Scrolling at midnight, binge-watching another episode, or staying up late to “catch up” on life might seem harmless, but sleep deprivation makes everything worse. Lack of rest heightens anxiety, lowers resilience, and turns minor problems into major stressors. As noted by Eric Suni for the Sleep Foundation, sleep deprivation can worsen anxiety and trigger a negative feedback loop that further disrupts sleep and increases stress.
Experts recommend creating a bedtime routine that actually works. Dimming lights, reducing screen time, and using relaxation techniques like deep breathing can improve sleep quality. Even a small change, like setting a phone-free bedtime, can make a huge difference. The world might be chaotic, but you’ll handle it better if you’re actually well-rested.
4. Your body is begging you to move, so listen before it screams.
Stress gets trapped in the body, and movement is one of the best ways to shake it off. You don’t have to run a marathon or spend hours at the gym—just get up and move.
A short walk, stretching for a few minutes, or dancing around the kitchen can work wonders. Exercise helps regulate stress hormones and boosts endorphins, making everything feel a little more manageable. The key is finding something you enjoy so it doesn’t feel like a chore. When life feels overwhelming, movement is a simple, effective way to remind yourself that you’re still in control. Even a ten-minute dance break can help shift your mindset.
5. Take a deep breath—seriously, it works.
When stress takes over, breathing becomes shallow and fast, sending signals to your brain that you’re in danger. This fight-or-flight response fuels anxiety, keeping you stuck in a stress loop. The solution? Breathe like you mean it.
The 4-7-8 breathing method—inhaling for four seconds, holding for seven, and exhaling for eight—helps calm the nervous system and lower stress levels. Experts recommend pairing deep breathing with grounding techniques, like focusing on the sensations in your body or naming things you see around you. It works in seconds and can be done anytime, anywhere. If nothing else, it reminds your brain that you are safe.
6. Stop running on empty and start treating rest like a priority.
Pushing through exhaustion has been glorified for far too long. Skipping breaks, overloading schedules, and feeling guilty for resting isn’t a badge of honor—it’s a one-way ticket to burnout.
Your brain and body need downtime, and ignoring that fact won’t make you more productive; it’ll make you crash harder. Experts say that intentional rest, whether it’s a quiet walk, a ten-minute nap, or simply doing nothing, is essential for maintaining focus, creativity, and emotional stability. Scheduling breaks into your day can help reset your energy and keep stress from piling up. Rest isn’t laziness; it’s maintenance. If you don’t slow down voluntarily, your body will eventually force you to.
7. The food you eat plays a bigger role in your mood than you realize.
Stress-eating chips straight from the bag or running on coffee until noon might seem harmless, but your brain and body disagree. Poor nutrition fuels anxiety, messes with energy levels, and makes it harder to regulate emotions. The good news is that small changes can make a big impact. Experts recommend eating nutrient-dense foods that help stabilize blood sugar and support brain function.
Foods rich in healthy fats, protein, and complex carbs, like avocados, nuts, whole grains, and leafy greens, can keep your mood and energy levels steady. Staying hydrated is just as important. Dehydration can mimic anxiety symptoms, making everything feel worse. No one needs a perfect diet, but giving your body the fuel it actually needs will help you handle stress like a pro.
8. Isolation will make stress worse so reach out before it takes over.
When life feels overwhelming, the instinct to withdraw is strong. Stress tricks your brain into thinking you need to go into survival mode alone, but isolation only makes things worse.
Humans are wired for connection, and having even one supportive conversation can make a huge difference. Experts suggest prioritizing quality interactions, whether it’s grabbing coffee with a friend, calling a loved one, or even chatting with a coworker. Face-to-face interactions help regulate emotions and lower stress levels by activating the brain’s social bonding system. If in-person isn’t an option, voice or video calls can work too. Staying connected isn’t just about socializing, it’s about reminding yourself that you’re not carrying everything alone.
9. Laughter is not a distraction from stress, it is one of the best cures.
When was the last time you laughed so hard you forgot why you were stressed? Stress makes everything feel heavier, but humor has the power to cut through the tension. A good laugh releases feel-good chemicals, lowers cortisol, and reminds you that joy still exists, even in tough times. Experts encourage finding humor in small moments.
Watching a funny show, sharing memes with friends, or even practicing laughter yoga (yes, it’s a thing) can shift your mindset. It’s not about ignoring reality, it’s about giving your brain a break from the heaviness. If the world feels overwhelming, sometimes the best thing you can do is laugh at the absurdity of it all.
10. Spending time in nature will do more for your mind than another hour of scrolling.
Spending time outside isn’t just a nice idea, it’s a scientifically proven way to lower stress. Studies show that even ten minutes in nature can reduce anxiety, boost mood, and improve focus. Yet, most of us spend our days glued to screens, forgetting that a walk outside can be more effective than another hour of scrolling. Experts recommend getting outside daily, even if it’s just for a short walk, sitting under a tree, or opening a window and breathing in fresh air.
Sunlight helps regulate mood-boosting hormones, while green spaces calm the nervous system. When life feels overwhelming, stepping outside can help shift your perspective.
11. Working with your hands is one of the best ways to reset your brain.
Constant screen time keeps the mind overstimulated, while stress leaves the body restless. One of the best ways to reset is engaging in hands-on activities that require focus but not stress.
Studies show that crafting, gardening, cooking, or even playing an instrument can reduce anxiety and improve mental clarity. Experts say these types of activities create a flow state, a mental zone where you become so absorbed in the task that stress fades into the background.
Plus, working with your hands connects you to the present moment, pulling you away from anxious thoughts. The next time you feel overwhelmed, try making something, whether it’s a new recipe, a sketch, or a messy DIY project. It’s not about perfection, it’s about giving your brain a break.
12. Gratitude is not just a nice idea, it is a scientifically proven stress reliever.
When life feels like a never-ending crisis, gratitude might sound cliché. But science says otherwise. Regularly practicing gratitude strengthens the brain’s ability to focus on what’s working instead of spiraling into negativity. It doesn’t mean ignoring problems, it means training your mind to see beyond them.
Experts recommend keeping a simple gratitude list, writing down three things each day that went well, or expressing appreciation to others. Shifting your focus to even the smallest wins, like a kind stranger, a song you love, or the perfect cup of coffee, helps build mental resilience. Gratitude won’t erase stress, but it will remind you that even in hard times, there’s still good worth noticing.