Holding Steady: How to Care About the World Without Drowning in It

It’s hard to open your phone or walk through the day without feeling the weight of the world pressing in. Whether it’s political division, climate disasters, violence, economic injustice, or the constant churn of the news cycle, it’s a lot. And for many people, especially those who do care deeply, it can feel challenging, maybe impossible, to stay informed and engaged without also feeling overwhelmed, helpless, or burnt out.

If the thoughts, I want to do something, but I’m exhausted, or I can’t stop thinking about what’s happening, and I also can’t fix it, have ever crossed your mind, you’re not alone.

In therapy, we often help people find ways to stay emotionally present without becoming emotionally flooded. This is a key distinction that can protect both mental health and long-term engagement. Research on climate-related distress, for example, has found that people who acknowledge and name their emotional responses are less likely to spiral into helplessness and more likely to take sustained, meaningful action (Clayton et al., 2017).

Here are a few ways therapy can support you in caring about the world…without drowning in it:

1. Name What’s Actually Yours to Carry

   When the world feels out of control, our nervous systems can interpret awareness as obligation. It’s common to feel like if you can do something, you should. And if you don’t, it means you don’t care enough. That mindset is exhausting, and it often leads to burnout, not impact.

   Together in therapy, we explore what feels like yours to hold and what might not be. Being able to name that boundary, the line between responsibility and capacity, can be what helps you stay present and engaged instead of overwhelmed. Research has shown that a perceived lack of control in the face of global stressors is directly linked to higher anxiety and emotional fatigue (Benight & Bandura, 2004).

2. Regulate, Then Respond

   When you’re constantly activated by things like headlines, social media, or group chats, it becomes harder to discern what you actually think, feel, or want to do. That chronic state of urgency can hijack your nervous system and leave you either shut down or on edge.

   Therapy can help you recognize those signs of distress and build regulation tools. We talk about this not as “calming down,” but as building internal stability so you can respond intentionally rather than reactively. Think of emotional regulation not as avoidance, but as preparation.

3. Make Space for Grief (Without Getting Stuck in It)

   There’s real grief that comes with caring about the world, especially when things feel unjust, violent, or senseless. Whether it’s grief for people you don’t know, the planet, or a version of the future you hoped for, it matters.

   A lot of people don’t even realize they’re carrying that grief until they say it out loud. Holding space for it, without letting it take over, can be a relief. Research shows that processing collective grief and anxiety in relationship with others (including in therapy) can reduce emotional isolation and increase resilience (Weintrobe, 2021).

4. Clarify What Meaningful Action Looks Like for You

   You can’t do everything, and you weren’t meant to. But that doesn’t mean you’re powerless. So often, we’re sorting through not just what we care about, but what kind of action actually feels sustainable and aligned with how we want to live.

   Whether that means volunteering, parenting with intention, setting boundaries around media, having hard conversations, or choosing rest, there’s no one-size-fits-all version of “showing up.” The goal isn’t to be everything to everyone; it’s to stay connected to what matters most to you.

5. Let Rest Be Part of Your Resistance

   Rest isn’t a reward you earn by finishing the world’s problems, it’s part of how you stay present for them. When you care deeply, it’s easy to feel like you have to stay “on” all the time, but that’s not sustainable. Protecting your energy helps protect your ability to keep showing up.

   As Audre Lorde wrote, “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” That kind of care (intentional, unapologetic, and steady) isn’t about checking out. It’s what keeps you connected.

   Overexposure to distressing media and constant emotional activation has been linked to increased anxiety and secondary trauma (Holman et al., 2014). Setting boundaries, finding your rhythm, and making space for joy are not distractions, they’re what help make long-term engagement possible.

You Can Care Deeply Without Breaking Down

You don’t have to numb out to make it through the day, and you don’t have to live in a state of emotional exhaustion to prove you care. There’s a middle path: one that honors your values and protects your well-being.

If you’re feeling stuck between caring too much and not knowing what to do with it, therapy can help you find steadiness in the swirl of it all.

Looking for support?

We’re here to help. Whether you’re navigating burnout, chronic stress, or struggling with how to stay emotionally present in a heavy world, our therapists offer thoughtful, grounded support. Reach out to schedule a consultation - we’d be honored to work with you.

References

Benight, C. C., & Bandura, A. (2004). Social cognitive theory of posttraumatic recovery: The role of perceived self-efficacy. Behaviour Research and Therapy, 42(10), 1129–1148.

Clayton, S., Manning, C., Krygsman, K., & Speiser, M. (2017). Mental health and our changing climate: Impacts, implications, and guidance. American Psychological Association and ecoAmerica.

Holman, E. A., Garfin, D. R., & Silver, R. C. (2014). Media’s role in broadcasting acute stress following the Boston Marathon bombings. PNAS, 111(1), 93–98.

Weintrobe, S. (2021). Psychological Roots of the Climate Crisis: Neoliberal Exceptionalism and the Culture of Uncare. Bloomsbury.