5 Tips from a Psychologist on Finding Peace In Chaos (When It Feels Like The World Is Falling Apart)

Global pandemics, social injustice, the climate crisis, and now, terrorists attacking The Capitol? I know it can feel like the world is getting worse and worse each day. Finding peace in chaos seems like a challenge we must face far too often.

When dystopian nightmares become today’s actual news, and you find yourself facing the unimaginable, how do you deal with all the bad in the world and even begin to manage your wellbeing?

How can you find peace in chaos, contempt, antagonism, and violence?

Finding peace may sound daunting right now because it is. It’s vital to remember that peace within yourself is still possible in tough times like these.

Here are some ways to help you protect your wellbeing when you feel like the world is crumbling.

1. Look for stabilizing forces.

If you’re in the midst of a stormy sea, clinging to what is solid can help you stay sane. Seeking out sources of stability and comfort is a way to help you foster peace within yourself.

Stability can be found in the most mundane of comforts - re-watching your favorite TV series or puppy videos, for example, or baking your favorite chocolate chip cookies, or having a phone call with Grandma.

Seeking out what is good, inspiring, and hope-inducing can help you rise above what is discouraging and fear-inducing.

The wise words of Fred Rogers hold even more true in moments of distress: 

“When I was a boy and I would see scary things in the news, my mother would say to me, "Look for the helpers. You will always find people who are helping.”

Kindness is a stabilizing force to the chaos induced by fear and ignorance, so look for it everywhere. Some of my favorite social media accounts are those focused on the good in the world, such as @goodnews_movement, @upworthy, and @goodgoodgoodco. 

Remember that no matter how unstable the world feels, there are always places and people that can help you connect to a sense of stability.

2. Be mindful about what you consume.

Speaking of social media, be very mindful (aka very careful, selective, and intentional) with the people and media you allow into your world.

Protect your boundaries by saying no. This isn’t the time for you to put up with people who drain your energy, or to say yes to things you really don’t want to do. Just because someone else wants to talk about the negative things happening in the world, doesn’t mean you need to participate. If those conversations don’t make you feel better, you probably shouldn’t be having them right now.

Also, say no to watching too much news. One way people deal with traumatic public events is to seek control by obsessing over gathering information. Overexposing yourself to disturbing images and hearing the stressful “play-by-play” usually doesn’t help you feel better. Being informed is one thing, but once you know the information, do you really need to scroll through every story, or watch the news for hours? To cultivate peace, limit your news intake to less than 15 minutes per day.

3. Rid yourself of the stress chemicals in your body.

Stress leads to the production of stress hormones in the body. These hormones help you with the fight or flight response designed to help you survive in stressful environments. Without physical activity, these hormones remain in your body and cause harm over time.

Taking care of your body almost always helps your mind feel more peace, too.

If you feel anxious, your shoulders feel tight, or you have headaches or stomachaches connected to stress about the state of the world, try going for a walk or jog, working out, or take advantage of any type of physical activity. Singing, creative expression, physical intimacy, and laughter can also help relax your frazzled nervous system and feel more at peace.

4. Get help. Share the struggle openly with others.

Humans were designed to be in community and to overcome difficulties with the support of others. If the world is feeling like a scary place, don’t keep those feelings to yourself, reach out to friends and loved ones for support. Be open and honest about what is worrying you. Don’t be so focused on perception management or maintaining an unrealistic image of perfection that you’re afraid to be vulnerable and honest.

If leaning on your loved ones feels hard, start with opening up to one trusted person.

Therapy is a fantastic resource for those seeking more peace. Seek the support of a therapist or mental health professional to help you process the complicated emotions that can come from everything going on right now, and teach you techniques and tools that are peace-fostering, too.

5. Focus on your power and strength.

One of the best ways to cope with feeling powerless, is to focus on your power. Bring your attention to the many things you have control over. Even focusing on small areas of control like your breathing, the clothes you wear, or what time you wake up can be a helpful beginning to fostering more peace in your life.

Remember, too, that there are always people you can bring comfort to and help. Is there a cause that’s meaningful to you that you can raise awareness for? Is there a person you know who is suffering right now that you could help in some small way?

Even more powerful than looking for the helpers is becoming the helper.

If you can harness your stress and use it to do something that feels meaningful to you, it’s bound to help you feel a greater sense of peace too.

Finding peace in chaos can be elusive when it feels like the world is getting worse, but I hope these simple strategies help you remember that no matter what’s happening in the world, you have more control over your well-being than you think.