By Dr Rudy Wietfeldt

The upcoming holiday season is supposed to be a time for joy, celebration, and creating special memories with loved ones. However, recent weeks have been filled with distressing news: a very contentious U.S. Presidential election between Donald Trump and Kamala Harris, an ongoing war in Ukraine with North Korea sending troups to Russia, and escalating violence in the Middle East with threats of World War III. On top of this, many people are still reeling from the emotional impact of the COVID-19 pandemic.

These overwhelming global events can be particularly challenging for those already feeling isolated or emotionally drained. With the holidays around the corner, managing the emotional strain is more important than ever. Below are 10 effective strategies to help you stay grounded and protect your well-being during these uncertain times.

1. Be Aware of the Type of News You Consume

Not all news is created equal. Active forms of news—such as web-based newspapers, journals, and magazines—give you control over how deeply you engage, allowing you to pause and reflect. Passive news, like TV or social media, can be relentless, with fewer opportunities for you to step away. Remember, news outlets are businesses designed to keep you hooked, often amplifying the most dramatic aspects of a story.

2. Limit the Overall Amount of News You Consume

While staying informed is important, too much exposure to negative news can become toxic. Monitor how much time you’re dedicating to consuming news and recognize when it’s affecting your emotional health. If you feel overwhelmed or stressed, cut back.

3. Be Mindful of Your Emotions

Your emotions are your internal feedback system, and paying attention to them is key. My Emotion Made Simple™ program focuses on how emotions like loneliness or anxiety are signals urging us to take action. As mentioned, if you're feeling overwhelmed by the news, take it as a cue to step back and practice some emotional self-care. Every EMOtion has a Message and an Objective. Until you work to achieve the objective, your feelings are likely to only feel more intense and more overwhelming. Step away from the news and monitor how you feel. If you’re still not feeling better after a week or so, consider other areas of stress that may be out of control.

4. Seek Reassurance and Connection with Loved Ones

Talk to family and friends about your feelings and the current world situation but stay mindful of how much emotional weight you’re carrying into these conversations. Set healthy boundaries around discussions of politics, war, or other stressful topics, and focus on connecting in positive, mutually-supportive ways. Acknowledging your stress and seeking reassurance can be deeply healing.

5. Engage in Mindfulness, Prayer, and Relaxation

Mindfulness exercises, prayer, and relaxation techniques such as box breathing or progressive muscle relaxation can help center you amidst global chaos. For those looking to deepen their mindfulness practice, there are plenty of free apps available, and research shows that regular meditation improves mental health. Prayer, for many, is a vital source of comfort and connection to God during turbulent times. Consider increasing your prayer and meditation time.

6. Maintain Healthy Routines

Daily routines—like morning walks, journaling, or family game nights—can help maintain a sense of normalcy and flow, which is particularly valuable when everything else feels out of control. Consistency helps to quiet your mind and reduce anxiety. Said differently, control what you can control on a daily basis. Focus on today alone.

7. Focus on Personal, Familial, and Local Joy

Gratitude is one of the most powerful ways to shift focus from stress to joy. Try starting or ending your day (or both!) by writing down things you are grateful for. Shifting attention to what’s going well in your immediate environment—whether it’s family, friends, or even small victories—can elevate your mood and foster peace.

8. Exercise

Movement is medicine. Whether it’s a brisk walk, a workout session, or a yoga class, getting your body moving releases endorphins, which naturally lift your mood. If possible, exercise with a friend or family member to get the added benefit of social connection.

9. Explore Creative Outlets

Creative activities like painting, writing, or playing music can be wonderful stress-busters. Engaging in hobbies or creative outlets allows you to focus on things you can control, nurturing your inner peace.

10. Consult with a Professional for Help

If you're finding it difficult to manage stress on your own, seeking professional help is a strong and proactive step. Mental health professionals can offer personalized support to help you navigate challenging times. You can schedule an appointment with me by clicking the gold “Schedule” button, and I’ll get back to you shortly.

The current state of the world is undoubtedly challenging, especially with the holidays approaching. However, by incorporating these strategies—such as mindfulness, exercise, and prayer—you can manage the stress and anxiety that may arise.

It's also important to remember that managing your emotions is an ongoing process. My Emotion Made Simple™ program provides powerful tools and techniques to help you use your emotions accurately and effectively. The system I’ve developed can support you in understanding the messages behind emotions like fear or anxiety, helping you respond in ways that promote peace and balance.

This holiday season, give yourself the gift of emotional well-being. Take the time to connect with loved ones, focus on positive moments, and engage in self-care practices that support your mental health. Let’s cherish the moments of peace and joy in our lives and, when things get tough, remind ourselves that we have the tools to cope at our fingertips.