by DeAnn Whalen

“later that night, I held an atlas in my lap, ran my fingers across the whole world, and whispered where does it hurt?

It answered,

everywhere

everywhere

everywhere”

-Warsan Shire

Most days, tuning into the news means facing a barrage of realities like the tragic loss of life to gun violence, the looming threat of some new deadly virus, economic turmoil, hate speech, war, poverty, and increasing temperatures that will render our planet uninhabitable (to name a few). It’s a lot to metabolize with our morning cup of tea.

I want to normalize the overwhelm that follows being informed and caring for others and our planet today. The world is hurting, and it is normal to grieve it. Because for most of us, there is a sense of interconnectedness when we witness the pain of others. We see ourselves in their struggles and imagine how their tragedies could impact us. In a world where news is constantly accessible, the emotional toll of global events becomes increasingly evident. So, how can we stay informed and care about our world without being consumed by overwhelming grief?

Compassion is key, along with a few other strategies outlined below. It’s important to understand the distinction between carrying the enormity of the world’s suffering on our shoulders and having compassion for it. Through compassion, we acknowledge the pain of others and express our care without subjecting ourselves to the same emotional burden. By cultivating compassion, we can maintain strength and composure, enabling us to take constructive action. When we absorb negative energies and unconsciously process emotions that don’t belong to us, we risk becoming overwhelmed, experiencing unnecessary suffering, and maybe even physical illness. In such a state, we are unable to help anyone effectively. Viewing the world’s pain through the lens of compassion allows us to forge connections that benefit both ourselves and others, enabling us to focus on providing support.

Here are some ways to lighten the emotional load:

1) Self-Compassion

We hurt because we care. Try to dive deeper into that caring. Allow yourself to cry or feel anger. Avoid suppressing difficult feelings or pretending they don’t exist. Nonjudgmentally accepting our emotions helps us navigate through them. Remember, just because you aren’t directly impacted by a tragedy doesn’t mean you shouldn’t feel sadness.

2) Self-Care

While self-care has become a buzzword, it remains crucial. Self-care can look like turning off the news, establishing healthy boundaries with friends who tend to discuss politics, or opting to read the news instead of watching distressing footage. Process your feelings with a therapist who can help you identify, name, and accept your feelings, reducing their intensity. Remember the oxygen mask analogy: we must be able to breathe ourselves before we can help others.

3) Community Involvement and Rituals

Engaging with community plays a vital role in alleviating collective grief. Rituals, such as creating spaces for shared remembrance or placing flowers on memorial sites, foster a sense of meaning and togetherness after tragedy and loss. Healing together through small acts of love, such as volunteering at a food kitchen, cultivates a sense of belonging that counteracts overwhelm.

4) Cultivate Awe and Beauty

Make an effort to reconnect with what you love about the world. Do you feel a sense of awe when you look up at the stars? Take a moment to step outside at night, breathe in the beauty, and embrace the present. Recall instances when you witnessed kindness or goodness in the world. Reflect on those moments and consciously amplify your awareness of the beauty around you. Doing so brings hopefulness and grounds you in the present moment.

To conclude, I’d like to share one of my favorite poems that serves as a source of solace when I feel overwhelmed by the pain in our world:

“Do not be dismayed

by the brokenness

in the world.

All things break.

And all things

can be mended.

Not with time,

as they say, but

with intention.

So go. Love

intentionally,

extravagantly,

unconditionally.

The broken

world waits

in darkness

for the light

that is you.”

-L.R. Knost

I hope these words remind you that despite the brokenness that we witness daily, there is always hope for healing and restoration.

Feeling overwhelmed by the state of the world? We are here to help you process your emotions and restore your hope for the future.