Finding Calm in the Chaos: Strategies for Mental Resilience
In a time of constant breaking news, ever changing doomscrolls, and, what seems like a never-ending stream of life stressors, the toll on our mental health is real and measurable.
Published June 23, 2025
By Syra Madad, D.H.Sc., M.Sc., MCP, CHEP, Public Health Editor at Large
Jessi Gold, MD, MS, Chief Wellness Officer, University of Tennessee System
Research consistently shows that prolonged exposure to crisis-oriented media can elevate stress, worsen anxiety, and erode emotional resilience. For healthcare workers, students, and the broader public alike, it can feel impossible to catch our breath. But evidence also shows that even small shifts in behavior can help buffer our minds from the weight of the world. Here are three science-backed strategies to build calm and preserve mental well-being:
1. Practice Mindful Media Consumption
In a world of endless notifications and breaking news alerts, limiting media exposure is not just wise, it’s essential for mental health. According to psychologists interviewed by the American Psychological Association (APA), we are experiencing a surge in what’s now described as “headline stress disorder,” “doomscrolling,” and “media saturation overload.” These terms reflect a growing body of evidence that constant news exposure especially via social media is linked to higher rates of anxiety, depression, and emotional exhaustion, particularly among younger adults and women.
A study during the COVID-19 pandemic in Psychological Trauma identified a direct link between social media news consumption and increased symptoms of depression and PTSD. The takeaway: limit notifications, schedule news check-ins, and create tech-free time daily. Even if it doesn’t always feel like it, what you are looking at can affect your mood and is not mindless—check in with yourself regularly, and listen to your mind and body when it says to take a break or go to sleep.
2. Anchor Your Day with Mindfulness or Breathwork
Mindfulness-based interventions, including guided breathing exercises, are among the most researched and effective tools for reducing anxiety and regulating the nervous system. A meta-analysis in JAMA Internal Medicine confirms that even 10 minutes of daily mindfulness can significantly reduce symptoms of stress and depression. People often worry they don’t have enough time for their own wellbeing, but all of us can find 10 minutes between tasks or Zooms to prioritize ourselves.
3. Create a Routine that Includes Joy and Rest
The uncertainty of global events can leave us feeling helpless. But creating structure through sleep hygiene, regular movement, and deliberate moments of joy offers stability. A study found that daily routines are strongly correlated with better emotional regulation and resilience during periods of collective stress. When you think of grounding yourself in the concepts used in recovery like the serenity prayer, knowing what can and can’t control, makes a difference. Your routine: Is within your control. Find time for sleep, rest, and social support. Maybe even eat a meal with a friend at work instead of alone in front of the headlines.
We are not powerless in the face of uncertainty. By turning inward with compassion, even for a few minutes a day, we can find the steadiness needed to face the changes in the world with clarity and strength.
About the Co-Author
Dr. Gold is the chief wellness officer for the University of Tennessee System and the author of “How Do You Feel?” which focuses on the difficulties of caring for oneself while also caring for others through patient narratives and her personal experience as a psychiatrist caring for healthcare workers.
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