Coping With Global Anxiety in Uncertain Times
Lately, it seems like everywhere we turn, there’s another headline that leaves us feeling uneasy. Rising costs of living, talk of a looming recession, job insecurity, political instability, climate change, the rapid growth of AI… the list goes on, and it can all feel like too much.
If you’ve noticed a constant hum of anxiety about “the state of the world,” you’re not alone. At Home Mind Therapy here in Brisbane, we’re hearing this more and more from our clients. The world feels unpredictable, and that uncertainty can take a toll on our mental health.
What Is “Global Anxiety”?
Global anxiety isn’t an official diagnosis, but it’s a very real experience. It describes the chronic sense of worry, tension, or helplessness that arises from ongoing global challenges that feel outside our control (Melbourne Wellbeing Group, 2025).
You might notice:
Scrolling the news and feeling a pit in your stomach
Worrying about your job, finances, or the future of your children
Feeling emotionally exhausted by political or social division
Struggling to stay hopeful about the environment or technology
Avoiding news altogether because it’s overwhelming
This kind of background stress can be exhausting, like carrying invisible weight all day.
Why Global Anxiety Is So Common Right Now
Humans are wired to seek safety and predictability. But over the past few years, we’ve faced a constant stream of uncertainty, from pandemics to inflation, war, political instability, extreme weather, and rapid technological change.
Our nervous systems haven’t had time to catch up. Many of us are living in a state of low-grade fight-or-flight, where our bodies stay alert to threat even when there’s no immediate danger.
The result is that we might feel restless, irritable, detached, or even guilty for feeling anxious when others “have it worse.” But your feelings are valid, your brain is simply responding to a world that is, at times, genuinely unpredictable.
Grounding Yourself in an Uncertain World
We can’t control global events, but we can tend to our inner world, such as our thoughts, routines, and relationships, to find steadiness again. It’s important to remember that you don’t have to bear the brunt of the world on your shoulders, and it’s not up to you to solve all the issues.
Here are some gentle ways to cope with global anxiety:
1. Focus on Your Sphere of Control
Ask yourself: What can I influence today? It might be your morning routine, the way you talk to yourself, or how you connect with others. Small actions create a sense of agency in uncertain times (Mental Health America, 2025).
2. Limit News Intake
Staying informed is important, but constant exposure to distressing news can heighten anxiety. Try checking updates once or twice a day from trusted sources, then step away (Mental Health Foundation, 2025).
3. Reconnect With Nature
When the world feels chaotic, nature reminds us of balance. Walking outside, sitting on the grass, anything that gets you in the fresh air and sunshine is a grounding way to slow racing thoughts and reconnect with the present moment.
4. Anchor Into Daily Routines
Routine offers predictability, which is something our brains crave when the world feels uncertain. Simple things like making your morning coffee, journalling, or evening walks can restore a sense of rhythm (Black Dog Institute, 2025).
5. Talk About It
It’s easy to feel isolated in your worry, but you’re not the only one feeling this way. Whether with friends, loved ones, or a therapist, sharing your fears can help lighten the emotional load.
6. Practice Compassion (for Yourself and Others)
When tension rises globally, so can frustration and judgement. Practising compassion, even in small ways, can soften anxiety and remind us of our shared humanity. There are techniques, such as the APPLE technique, that can help you acknowledge what is happening and bring yourself back to your present moment (Anxiety UK, 2025).
7. Get Creative
Engaging with creativity can help ground you into the present moment, give you a sense of purpose outside of financial gain and keeps you busy. Drawing, painting, gem art, polymer clay magnets, colouring in, knitting, lego building… there are so many things you can do that are creatively based. It also doesn’t matter if you’re not good at it, it is the practice that’s important.
The world may continue to change, but peace doesn’t have to be out of reach. You can cultivate steadiness within yourself, a kind of inner “home base”, even as things shift around you.
At Home Mind Therapy, we’re here to help you find that balance again, step by step.
✨ Reach out today to book a telehealth or walk ’n’ talk session, and take a moment to exhale.
Therapy as a Space for Grounding
Therapy offers a calm, private space to unpack fears about the future, process uncertainty, and strengthen your ability to stay grounded in the present.
At Home Mind Therapy, we offer both telehealth sessions and walk ’n’ talk therapy around Brisbane. Whether you prefer connecting from home or taking a mindful stroll outdoors, we’ll meet you where you are, emotionally and physically.
Together, we can explore how to:
Rebuild a sense of safety and control
Develop tools to manage uncertainty
Reconnect with values that bring meaning and hope